Did you know that nuts of all shapes and sizes are full of nutrients that are good for you like the antioxidant vitamin E.
Almonds are loaded with a form called alpha-tocopherol. Pecans and walnuts are particularly rich in another form of E — gamma-tocopherol. Researchers have found that both forms may help lower the risk of heart disease.
Although nuts are high in calories and about 80 percent of their calories come from fat, nuts are nutrient dense!
Nuts contain the essential fatty acids, linoleic and linolenic acids, which are vital for growth, healthy skin and hair, blood pressure control, immune response and blood clotting. In addition, the fats in nuts mostly contain unsaturated fats, especially monounsaturated fat. This type of fat does not raise blood cholesterol levels like saturated fats.
Medicine.net even says, “The latest findings offer one last surprise, and perhaps the best news of all for nut lovers. Despite being high in fat, cashews, almonds, pecans, and other nuts don’t seem to make people fat. When volunteers in the Loma Linda study added a snack of almonds totaling 320 calories a day to their normal diets, for example, their body weight remained the same. Furthermore, in the Nurses’ Health Study, Hu and his colleagues found that women who ate nuts frequently actually tended to weigh less than those who didn’t.
Why, of course, is anyone’s guess. “But one reason may be that nuts are so rich in nutrients and fiber that they tend to fill people up on fewer calories than, say, a bag of chips or cheese doodles,” says Spiller.