Health Benefits of Nuts: Stock Up
Do you love to eat nuts? I sure do, but I never knew the health benefits of nuts until I became a prepper. As a prepper, it is always important to stock up on things full of nutritional value, that you love, and that can keep for a long time. And, nuts are one of the many things I store.
What are Nuts?
We all probably know what a nut looks like, but do we really know what it is? A nut is a seed that you can eat. They are high in fat and calories.
Nuts have a hard, inedible outer shell that needs to be cracked open to release the kernel that’s inside and that we eat. However, you buy most nuts already shelled when you get them from the store.
Here are some of the most common types of nuts you can buy:
Most people will think of peanuts as nuts, but they are actually legumes like beans or peas. They are referred to as nuts due to being similar in characteristic and nutritional value.
7 Health Benefits of Nuts
Did you know that nuts offer you more than just a good source of protein? There are a plethora of health benefits you can get from eating nuts, but I am going to focus on the 7 big ones.
#1 They are Packed with Nutrients
As you may know, nuts are jam-packed with nutrients your body needs. Just one ounce of mixed nuts contains the following nutrients:
- 173 calories
- 5 grams of protein
- 16 grams of fat
- 6 grams of carbs
- 3 grams of fiber
- 12% of your daily vitamin E
- 16% of your daily magnesium
- 13% of your daily phosphorus
- 23% of your daily copper
- 26% of your daily manganese
- 56% of your daily selenium.
Not all nuts have the same nutritional value. Some are higher in different nutrients. Additionally, the carb content is variable depending on what nuts you are eating. For example, hazelnuts only have 2 grams of carbs whereas cashews have 8.
With that being said, nuts are an excellent source of protein for a low-carb diet.
#2 Nuts Have Tons of Antioxidants
You need antioxidants to combat oxidative stress by neutralizing free radicals in your body. In other terms, toxins will wreak havoc without antioxidants. These toxins can cause cell damage.
Eating nuts is just as good for you as drinking grape juice or eating other foods high in antioxidants.
#3 They Help You Lose Weight
Many who have poor health could have better health if they were not overweight. Being overweight can cause many problems, such as heart attacks, diabetes, and high blood pressure.
If you are looking to lose weight, almonds have consistently been proven to reduce weight, according to studies.
Although nuts are considered to be a high-calorie food, they are pretty low in carbs. Carbs tend to contribute to weight gain. Because nuts are high in calories and low in carbs, they help to keep you feeling full longer.
Thus, you eat less. Additionally, protein is a much better source of energy than carbs.
#4 Nuts Lower Cholesterol
Nuts, specifically pistachios, have been shown to lower triglycerides in people who are overweight or have diabetes.
Cholesterol is a type of fat found in your blood. You need cholesterol to make vitamin D, hormones, and to help digest some foods.
However, like all things, too much of a good thing isn’t good at all. High levels of cholesterol can increase your chance of heart disease and stroke.
Nuts work at lowering cholesterol due to their high content of monounsaturated and polyunsaturated fatty acids. These are good cholesterol that help get rid of bad cholesterol.
#5 Nuts are Beneficial for Those with Type 2 Diabetes
Because nuts are low in carbs, they don’t raise blood sugar very much. This means that those who have type 2 diabetes can eat them without worrying that their blood sugar will spike to insane amounts.
#6 They are High in Fiber
Nuts are high in fiber, and fiber has a plethora of its own health benefits. Your body doesn’t digest fiber, but the bacteria in your colon will.
Fiber is great for gut health. The gut bacteria ferment the fiber and turn it into beneficial short-chain fatty acids. These fatty acids have powerful benefits, such as improving gut health, reducing your risk of diabetes, and preventing obesity.
Additionally, fiber helps you to feel full, thus making you eat fewer calories throughout the day. In fact, one study states that eating 18-36 grams of fiber daily can reduce your calorie intake by 130 calories.
#7 Reduces Risk of Heart Attack or Stroke
Let’s face it, nuts are good for your heart. Because they help with weight loss and lower cholesterol levels, they reduce your chance of having a heart attack or stroke.
Too much bad cholesterol and obesity are the number one contributor’s to heart attacks and stroke. So, instead of grabbing those potato chips, open some nuts.
Top 5 Nuts to Eat for Better Health
The health benefits of nuts far exceed the fact that they are high in calorie intake. However, as stated above, not all nuts have the same nutritional value.
Some nuts are actually healthier for you than others. Here are my top 5 picks:
Related: Quick and Healthy Spicy Nuts Recipe
Almonds combat cholesterol. One serving of almonds offers you the following nutrients:
- 161 Calories
- 14 grams of Fat
- 6 grams of Protein
- 6 Carbs
- 3.5 grams of Fiber
- 37% of your daily Vitamin E
- 19% of your daily Magnesium
Find out how to make the best Almond Cake, here!
Pistachios are used for their fiber. One serving offers the following nutrients:
- 156 Calories
- 12.5 grams of Fat
- 6 grams of Protein
- 8 Carbs
- 3 grams of Fiber
- 3% of daily Vitamin E
- 8% of daily Magnesium
Walnuts are popular for their omega 3 fatty acids. One serving offers you the following nutritional benefits:
- 182 Calories
- 18 grams of Fat
- 4 grams of Protein
- 4 Carbs
- 2 grams of Fiber
- 1% of your daily value of Vitamin E
- 11% of your daily Magnesium
Cashews have a lot of nutritional benefits, including lowering blood pressure. Here is what 1 serving offers you:
- 155 Calories
- 12 grams of Fat
- 5 grams of Protein
- 9 Carbs
- 1 gram of Fiber
- 1% of your daily Vitamin E
- 20% of your daily Magnesium
Pecans make great dessert foods, but they also provide a lot of nutrition. One serving offers you the following nutritional benefits:
- 193 Calories
- 20 grams of Fat
- 3 grams of Protein
- 4 Carbs
- 2.5 grams of Fiber
- 2% of daily Vitamin E
- 8% of daily Magnesium
How to Store Nuts
Nuts are great to have in your pantry. The problem is that they have a limited shelf life. This is because nuts contain high amounts of oil that come from unsaturated fats.
Unsaturated fats are very delicate when they are exposed to heat, light, and oxygen. When exposed to these things, they can decompose and turn rancid making the nuts have a harsh and bitter taste.
Airtight containers are your first step, but you need to also put them in a cool dark spot. However, they will only last in a pantry for a few months. If you want your nuts to last longer, you need to keep those babies cold!
If you store them in the refrigerator, they can last up to six months. However, if you store them in the freezer, they can last up to 1-year! Right or wrong, I have stored them up to two years and I still used them from the freezer.
Final Word On Health Benefits of Nuts
Because nuts offer so many health benefits and can easily store, I would recommend stocking your pantry with nuts. They are a great source of nutrition when SHTF.
You can easily eat them without cooking and get many of your daily nutritional values.
Which nuts do you prefer? Share your opinion in the comments below! Thanks again for being prepared for the unexpected. May God bless this world, Linda
Copyright Images: Almonds AdobeStock_294396762 by Looker_Studio, Pistachio AdobeStock_243773554 by New Africa, Walnuts AdobeStock_81173483 by Igorop17, Cashews AdobeStock_235478641 by Alexander, Pecans AdobeStock_102825917 by Gresei, Nuts Depositphotos_55254419_s-2019
10 thoughts on “Health Benefits of Nuts: Stock Up”
Hi Linda. Hope you are your family are doing well these days. When I lived in Tx & Ark I loved going and picking up pecans and sometimes even eating them as we gathered them. I have yet to see a pecan tree in Colo, lol. Thus, there are 3 nuts I eat on a regular basis: Pecans, Pistachios, and Cashews (I mix these together for snacking, but keep some separate for baking). Occasionally, I will eat peanuts. Rarely do I eat almonds or walnuts (for some reason, I just don’t care for their taste). I bake a lot with Pecans and really dislike the fact that they are so expensive (guess that’s why I like going and gathering my own). I, like my mom, keep the nuts I have in the freezer unless I know I will be eating them in a short period of time. They are great for travel snacking.
Hi Pam, my family is doing fine, thank you!! It’s crazy how expensive the pecans are right now! Please stay well and safe! God bless this world, Linda
Hi, Linda. I’m so glad you posted this! Your seven health benefits are true! I shed a few pounds when I made nuts (with a banana) my daily go-to snack. Two thoughts to share… I have stored walnuts in the freezer for just over three years, and they were perfect. Also, have you noticed that a walnut half resembles a hemisphere of the human brain? Interestingly, walnuts are the best nut for (you guessed it) brain health. Please keep posting about “prep mentality“ and things we all should be doing. Here in WA State, the situation changes by the hour. Thank you, and God bless you and yours!
Hi Deb, great comment on the walnut and the human brain!!! I have stored walnuts at least 3 years as well!! Oh, and almonds, and pecans! I love knowing I have a stash in the freezer. I went this morning to get a gallon of milk, it has doubled in price. I told Mark he is drinking my instant milk going forward. LOL! The grocery store shelves are empty. A stock/clerk was taking pictures of the empty grocery shelves. She said she hasn’t seen anything like this since 9/11! God bless you! Linda
And don’t forget the nuts you can forage–if you get there before the squirrels! Butternuts (related to walnuts) were once considered a delicacy, before a disease wiped out many butternut trees (got one planted near my chicken coop). Missed out on collecting any, but I’ve got a hickory location in mind for collecting next year. I have three buckets of acorns stored (last year was a good year)–they need to be shelled, ground reasonably fine, and soaked in water to remove the bitter tannins, then dried before storing. I use them in meatloaf, and as a (partial) flour substitute in baked goods. They can also be made into flat “bread.” They were a staple for the Indians!
Hi Rhonda, I have never heard of the Butternuts, thanks for the tip! I love hearing new things. Linda
One nut you never hear about anymore is the Hickory nut. We use to have a few trees and would go over and pick up the nuts. I would love it sit and crack open a hickory nut and eat it. So good.
I also love nuts, and I think Cashews are just about the best but all nuts are really
good to sit and eat. I like to get a can of the mixed nuts to eat but you can never find more than
one or two cashews in the whole can.
Just a short note: my brother and I went shopping yesterday. he had 15 items to get at Walmart.
He found 4, so many shelves were empty. I had to get my med’s from another store that is approved by my insurance so he looked there. He got a few more things, a lot of empty shelves there too. Meat department was dark and shelves were empty. On the way home we stopped by yet another store
again empty shelves. Glad nothing he needed was that important just kinda fill in. Got back to our hometown and thought we would stop by our local store. Same thing empty shelves. I talked to one of the girls who works there and she said it has been non stop since Sunday. They got the truck in on Sunday but they have not had a chance to put items out because of being so busy. So glad I have a
supply of food. I could just go through these stores and pick up things no one else would see as
high need like Tabasco sauce. I got everything on my list except one item and that was just a
Hi June, this is crazy, I just wish people would have been prepared for years as in “it’s a way of life” for us. I hear people say, I live paycheck to paycheck. I get it. I have been there done that. But you can still learn to budget and buy a can a week extra. Or a small bag of rice a week. I don’t want to sound mean but if I can do it others can too. I will get off my soapbox. By the way that zucchini cake is the best cake ever. Thanks for sharing the recipe. Stay well, girlfriend! Linda
I ever freeze nuts, I can them in clean Kerr jars and fresh lids and caps. I then place them on the lowest rack in my pre-heated oven at 225 degrees (or lowest heat) for 45 min. Remove and set on a towel to cool. Mine will sometimes sound like they normally do. When cool check to see if they have sealed. Mine always do. I store pecans, walnuts, almonds, and all the other nuts except brazil nuts which I don’t use. Mine stay fresh for over a year. I use mine for baking and candy. This year I was happy to have them because I needed some filberts for cookies and had forgotten them at the store. I am a Master Food Preserver and got this out of an old Kerr book l I have done this for years and no rancid nuts ever!
Hi Cheryl, oh I love hearing you’re a Master Canner! It’s all about canning safety. Merry Christmas! Linda