Benefits of Healthy Snacking

Eating one ounce of nuts (about a handful) five times per week is enough to provide health benefits, and may lower your risk of heart attacks and diabetes. Most nuts are also full of protein, and the type of protein in nuts is rich in arginine — a precursor to the substance nitric oxide, which helps relax blood vessels in the body, and lower blood pressure. Finally, most nuts are excellent sources of fiber and vitamins.

Peanuts are a great source of concentrated protein as they are about 20-30% protein. They are also packed with vitamins and are rich in potassium and B vitamins (especially niacin). Health Benefits: The vitamins in peanuts help maintain healthy skin, and hair, as well as healthy muscle tone. The potassium in peanuts helps regulate the body’s water levels and the normal metabolism of food, which prevents cramping, especially during a workout. Not as fattening as you think: 85% of the fat in peanuts is unsaturated fat, and 50% of this fat is monounsaturated fat, which helps clear the blood of the “bad” LDL (low-density lipoprotein) cholesterol, making your arteries cleaner, and lowering your risk of heart disease.

Not only are almonds a great source of protein and fiber, they are also very rich in calcium – a quarter cup of almonds has almost as much calcium as a quarter cup of milk. Almonds are also high in the antioxidants selenium and vitamin E.Health Benefits: The calcium in almonds works to help you maintain strong bones, teeth and may even help prevent colon and prostate cancers. The antioxidants in almonds help battle cell destruction in the body, which helps to protect the body from developing cancer. Finally, almonds have even greater cholesterol lowering effects than peanuts.

An excellent source of vitamins and minerals, such as magnesium, copper, phosphorous, and iron. Health Benefits: The copper in cashews has healing properties, and may help rid the body of infections. Magnesium is important for the formation of protein and overall body energy; phosphorous works with calcium to form strong bones and teeth; while iron is necessary to maintain healthy red blood cells, hair, skin, and nails.

Cranberries are low in sodium, fat free, cholesterol free, loaded with anti-oxidants and taste great.

Dark Chocolate
Dark chocolate is a potent antioxidant which eat up free radicals, destructive molecules that are implicated in heart disease and other ailments. Dark Chocolate Lowers high blood pressure



Please Note: The information on is for educational purposes only and should not be considered to be medical advice. As always you should consult with your physician with any questions regarding health benefits of nuts and how you can work them into your own dietary plan. References: American Institute for Cancer Research, World Cancer Research Fund. Food, Nutrition and the Prevention of Cancer: A Global Perspective. Nuts and Seeds.