Healthy Fats from Mixed Nuts

Selection of Mixed Nuts

Mixed nuts are the best snack out there for people who are on the go.  They don't need refrigeration, and they have so many health benefits, including cholesterol-zapping healthy fats, that eating them is a no-brainer.

Mixing one's own blend is the best way to go, and it can be customized for personal taste and nutritional requirements.  Getting them raw (and UNSALTED) is healthiest, but blending lightly salted and unsalted nuts may do the trick if salt is desired for flavor.  Roasting them reduces their nutritional value somewhat, as well.

Walnuts contain the most antioxidants, and are the richest in omega-3 fatty acids.  They work as an alternative to fish if one isn't a fan of fish.  These nuts are rich in manganese, which may help reduce PMS symptoms in women. 

Almonds are the most fiber rich nut, and are richest in the antioxidant vitamin E.  They have also been implicated in medical studies for helping with weight loss for dieting individuals, although that mechanism is unknown.  They are great for people worried about blood sugar, and have been shown to lower LDL (bad) cholesterol.  Vitamin E is also great for skin and eye health, working to help macular degeneration and cataracts.

Cashews are rich in iron, zinc, and magnesium.  This is great for people who suffer from anemia, or people who are seeking to improve their memory. 

Pecans are a little heavier than other nuts in the calorie and fat department, but they are very antioxidant rich, lower LDL cholesterol, and are loaded with vitamin E.

Hazelnuts are loaded with monounsaturated fats, which are heart healthy and help with type 2 diabetes management.  They're packed with vitamin E as well.  They are rich in a particular form of vitamin E that is thought to be a cancer-fighter, gamma-tocopherol.  They are also packed with potassium and B6.


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