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There’s more to nuts than your daily dose of peanut butter. Unfortunately, they’re one of the most underrated snacks that can improve your health and well-being.
Perhaps one of the main reasons nuts are avoided so much is that people are afraid of the calories and fat in them. However, the opposite is true. Nuts are rich in HDL cholesterol (good cholesterol) which can lower LDL (bad cholesterol) levels in the blood. The calories are not scary at all because you can only have a few at a time and they’re extremely filling.
They also account for about eight percent of your daily antioxidant intake. Antioxidants are vital for the human body as they fight free radicals and reduce the risk of diseases. Here are some nuts that you should have a handful of every day:
With 170 calories per serving (23 almonds), almonds are the richest nut source of fiber consisting of three grams of it per ounce. Almonds are also the richest source of vitamin E, which is a potent antioxidant required by the body.
Not only are almonds filling due to their high fiber content, but they can also allow you to lose weight because they regulate blood sugar levels, keeping off those nasty cravings, and lower LDL levels in the blood. Some studies also show that almonds may raise good bacteria levels in the body and improve your gut and immune system health.
Walnuts are the richest source of omega-3 fatty acids and they are packed with antioxidants like no other nut! Omega 3s fight inflammation and the antioxidants protect the body from free radical damage that may cause premature aging, heart disease, and cancer.
Walnuts are also packed with fiber and are super filling. Therefore, they’re great for snack time as they prevent you from reaching out for an unhealthy food item. They are also rich in unsaturated fats, which are reported to fight belly fat and manganese, which may lower your PMS symptoms. You’ll obtain 185 calories from 14 walnut halves.
Pistachios consist of the lowest calories, with only four or lesser calories in each. One of the best weight loss tips you’ll get is that you should eat slowly and enjoy your food. When you consume them in their shells, you slow down and prolong your snacking time. This will make you eat less altogether because eating slow and chewing more tricks your brain into believing that you’re eating more.
Also, pistachios are rich in potassium, which is required for healthy muscles and nervous system. They are also packed with vitamin B6 which improves mood and enhances immune system function and gamma-tocopherol, an antioxidant with potent cancer-fighting properties.
Cashews are a great source of iron, zinc, and magnesium. Iron is required for the formation of hemoglobin, the oxygen carrier in your blood. Your blood is a medium through which oxygen and nutrients are transported to all parts of the body.
Zinc is important for better skin, nails and hair health, a healthy immune system, and better vision. And magnesium improves memory and may reduce belly fat as well. Cashews, like other nuts, are also rich in omega 3s and fiber, making them a filling weight-loss snack. Each serving of 18 nuts consists of 165 calories.
Peanuts are a dream come true, as not only are they delicious, they’re super filling and weight-loss friendly as well. Peanuts are high in fiber and just having a small amount can fill you up. A one-ounce serving of peanuts can give you 160 to 200 calories.
Peanuts are best consumed raw because this brings in the chewing action that aids in keeping you full and satiated.
However, it can also be enjoyed as peanut butter. Make sure the peanut butter you purchase is sugar and salt-free. You can also make your peanut butter using a food processor.
Hazelnuts are packed with monounsaturated fatty acids that are vital for good health and weight loss. Since they’re high in good fats and consist of about 180 nuts per serving (21 nuts), they can be used as a great pre-workout snack. Just blend them in your pre-workout smoothie and enjoy a power-packed and fun workout afterward. They’re also rich in vitamin E and are great for heart health.
Here is the recipe we promised you. Almond Butter Energy Balls. It’s my favorite piece of yumminess whenever I need that post-dinner dessert. And guess what? With ingredients like DATES, COCONUT & ALMOND BUTTER, it’s one of the most energizing options for something sweet. Make a big batch of this and just snack on them before the gym (will give you some instant energy for that sweaty workout), as a snack, with your favorite cup of caffeine or just because they are irresistible. If you love chocolate, add some unsweetened cocoa powder for that awesome chocolaty taste. You can even switch the almond butter with peanut butter, these balls will be as good anyway. Munch on them without any fear as each ball is as low as 61 calories.
2 dates, pitted & diced
1/3 cup unsweetened shredded coconut
2 1/2 tbsp almond butter
1. Mix dates, coconut, and almond butter in a bowl; form into teaspoon-size balls.
2. Refrigerate or store in the freezer.
Nutritional value per serve: Calories 61Kcal, Fat 3.6g, Carbs 7.5g, Protein 1g
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