If you're on a Weight Loss Training Program in Surrey, BC, you may be looking for nutrient-dense snacks to fuel your body without derailing your progress. Nuts are an excellent choice. Packed with healthy fats, protein, and fibre, they can provide a satisfying snack while promoting overall health. In this blog, we’ll explore 10 types of nuts that are beneficial for your health and their nutritional benefits.
1. Almonds
Almonds are one of the most popular nuts, and for good reason. They are rich in vitamin E, magnesium, and fibre, which contribute to better heart health, stronger bones, and improved digestion. A small handful of almonds can help you feel full, making them a great choice for those following a Weight Loss Training Program in Surrey, BC.
Nutritional Value (per 28g serving):
- Calories: 160
- Protein: 6g
- Healthy fats: 14g
- Fibre: 3.5g
- Vitamin E: 7.3mg (37% of daily value)
2. Walnuts
Walnuts are loaded with omega-3 fatty acids, which are known for supporting brain health and reducing inflammation. They also contain antioxidants that protect the body from oxidative stress. Walnuts are great for anyone looking to enhance their brain function or heart health.
Nutritional Value (per 28g serving):
- Calories: 185
- Protein: 4g
- Healthy fats: 18g
- Omega-3s: 2.5g
- Fibre: 2g
3. Cashews
Cashews are a delicious, creamy nut that can be a healthy addition to your meals. These nuts are an excellent source of magnesium, which is vital for muscle and nerve function. They are also rich in copper, a mineral important for your immune system and bone health.
Nutritional Value (per 28g serving):
- Calories: 155
- Protein: 5g
- Healthy fats: 12g
- Magnesium: 82mg (20% of daily value)
- Copper: 0.6mg (30% of daily value)
4. Pistachios
Pistachios are among the healthiest nuts you can eat. High in protein, fibre, and healthy fats, they help manage cholesterol levels and contribute to better heart health. They’re a great snack for those trying to maintain a healthy weight while staying energized.
Nutritional Value (per 28g serving):
- Calories: 160
- Protein: 6g
- Healthy fats: 13g
- Fibre: 3g
- Potassium: 290mg
5. Brazil Nuts
Brazil nuts are known for their high selenium content, which is crucial for thyroid function and maintaining a healthy immune system. Just a couple of Brazil nuts a day can provide you with the recommended daily intake of selenium. They’re also rich in healthy fats and antioxidants.
Nutritional Value (per 28g serving):
- Calories: 190
- Protein: 4g
- Healthy fats: 19g
- Selenium: 544mcg (777% of daily value)
- Magnesium: 107mg (26% of daily value)
6. Macadamia Nuts
Macadamia nuts are rich in monounsaturated fats, which are heart-healthy and help lower bad cholesterol levels. They also contain small amounts of fibre, protein, and essential minerals like manganese and thiamine. Their buttery texture makes them a perfect addition to baked goods or smoothies.
Nutritional Value (per 28g serving):
- Calories: 200
- Protein: 2g
- Healthy fats: 22g
- Fibre: 2.4g
- Manganese: 1.1mg (56% of daily value)
7. Hazelnuts
Hazelnuts are not only tasty but also packed with beneficial nutrients. They are high in vitamin E, which is important for skin health and protecting the body from oxidative damage. Hazelnuts also contain a good amount of folate, which is essential for cellular health and metabolism.
Nutritional Value (per 28g serving):
- Calories: 180
- Protein: 4g
- Healthy fats: 17g
- Vitamin E: 4.3mg (22% of daily value)
- Folate: 45mcg (11% of daily value)
8. Peanuts
Peanuts are technically legumes but are often classified as nuts due to their similar nutritional profile. They’re an excellent source of protein and healthy fats, making them a great option for those following a Weight Loss Training Program in Surrey, BC. Peanuts also contain B vitamins, which help convert food into energy.
Nutritional Value (per 28g serving):
- Calories: 160
- Protein: 7g
- Healthy fats: 14g
- Fibre: 2g
- Niacin: 3.7mg (19% of daily value)
9. Pecans
Pecans are packed with antioxidants, which protect the body from free radical damage. They also contain healthy fats that promote heart health and help lower bad cholesterol levels. With a mild, sweet flavour, they are perfect for baking or adding to salads.
Nutritional Value (per 28g serving):
- Calories: 200
- Protein: 3g
- Healthy fats: 20g
- Fibre: 2.7g
- Vitamin E: 0.4mg (2% of daily value)
10. Chestnuts
Chestnuts are different from most other nuts as they are lower in fat and calories, making them a great option for those on a weight loss journey. They are rich in vitamin C, an essential nutrient that helps boost the immune system and promotes collagen production.
Nutritional Value (per 28g serving):
- Calories: 70
- Protein: 1g
- Healthy fats: 0.5g
- Vitamin C: 7.6mg (13% of daily value)
- Fibre: 1.5g
Conclusion
Incorporating these healthy nuts into your diet can support your overall health and complement your Weight Loss Training Program in Surrey, BC. Whether you enjoy them as a snack or add them to your meals, these nuts provide essential nutrients like healthy fats, protein, vitamins, and minerals. Remember to consume them in moderation to avoid excess calorie intake, and always choose raw or dry-roasted varieties for maximum health benefits.
If you're looking for expert guidance on nutrition to support your fitness goals, reach out to us at Abhinav Fitlife for personalized plans and support tailored to your needs!
