Go Nuts for Nuts

Nuts for Nuts

Although nuts are small, don’t let them slip your mind. Not only are these tiny treats loaded with nutritional value, they also have immense health benefits. Why should you go nuts for nuts? Find out now!

Nut Nutrition

Why are nuts named as the best plant source of protein? Because they are loaded with beneficial nutrients, including monounsaturated fats (a.k.a. “good fats”), vitamin E, folic acid, magnesium, copper, protein, fiber, and antioxidant phytochemicals. Nuts can lower bad cholesterol levels while raising good cholesterol levels. They reduce heart disease, dilate blood vessels, and prevent artery hardening.

Lose Weight With Nuts

Due to the high fat and fiber content, nuts serve as the perfect go-to snack—a small amount can curb hunger and keep you feeling fuller longer, causing you to eat and crave foods less. A study conducted by Pennsylvania State researchers showed that people dieting with nuts were able to stick to their dieting plan longer, and nuts ultimately helped them lose weight. Eating nuts is the healthier alternative, instead of getting fat from cake, cookies, and chips, foods that are packed with sugar, salt, and high cholesterol levels.

How Much Is the Right Amount

It’s important to remember that nuts, although small in size, also have a high calorie count. Don’t go overboard with mindless eating when it comes to this healthy snack. One ounce, about one handful, is the ideal serving size, and has between 160-200 calories. It’s easy to consume more than one serving when they are eaten by the handful. Two ways to avoid this is by separating your serving in a plastic bag, or make your own trail mix using raisins, pretzels, and other healthy ingredients.

Nutty Facts

The U.S. National Institutes of Health and the International Tree Nut Council Nutrition Research and Education Foundation have conducted studies showing that nut intake can help you live longer. Over a thirty year span, those that ate nuts regularly lived longer and were healthier than those who didn’t.

Calories in Nuts

Get nutty—explore the different types of nuts and feel great! Below are some of the most popular nuts broken down with their raw calorie count.


Dry roasted peanuts, regular (30 nuts) 170
Dry roasted peanuts, unsalted (30) 160
Cocktail peanuts (30 nuts) 170
Honey-roasted peanuts (30) 150
Almonds (24) 160
Brazil nuts (7) 170
Cashews (20) 170
Walnuts (14) 180
Pistachios, shelled (47) 170
Pecans (20 halves) 190
Macadamia nuts (11) 200


Fun Ways to Add Nuts into Your Life

Using nuts can boost the taste of food and add texture. Spice things up by adding nuts to your favorite snacks!

• Sprinkle on top of breakfast meals like cereal, pancakes, and waffles

• Incorporate into your favorite snacks, such as muffins and yogurt

• Add into your salads, pastas, and popcorn to heighten flavor

• Toast nuts for a warm snack. Bake for 5-10 minutes at 350 degrees.

Eating only one ounce of nuts daily can give you all their health benefits—including vitamin E and zinc. Not only do nuts taste good—they’re good for you!






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