4 Nuts to Go Nuts For

September 9, 2014
In 1-Day Renewal, Nutrition

4 Nuts to Go Nuts ForNuts are nutrient packed, fiber and protein rich, healthy fat all stars and a great healthy, convenient snack. But, not all nuts are created equally. Avoid those that are salted, candied, roasted, or packaged in a tub. Stick with raw, organic when possible varieties and try to purchase fresh to avoid the growth of mold which is common in stored nuts. (1) While most nuts bring a lot to the nutrition party, these 4 stand out as the best of bunch:

Almonds – This Vitamin E rich nut has more calcium than any other nut. Vitamin E is a powerful antioxidant which helps reduce inflammation. Packed with protein, fiber and healthy monounsaturated fats, almonds are the perfect healthy snack on the go. (2)

Walnuts –  This heart healthy nut is the richest nut in omega-3 fatty acids which fight inflammation. A 2006 Spanish study showed the effectiveness of daily walnut consumption in reducing inflammation and oxidation in the arteries. (3)

Macadamia Nuts – Don’t let their high calorie and fat content scare you! Macs contain the greatest amount of monounsaturated healthy fat per serving. These fats help lower LDL (bad) cholesterol. A Penn State study showed a 10% reduction in triglyceride levels, total cholesterol, and LDL cholesterol in people who added them to their diets. (3)

Pecans – These guys are the most antioxidant-rich nut according to the USDA. Their polyphenols help attack free radicals. Adding just a handful to your diet each day may help prevent oxidation of blood lipids, inhibiting coronary heart disease according to a 2006 study from Loma Linda University. (3)

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  1. “10 High-Fat Foods That Are Actually Super Healthy.” RSS 20. Authority Nutrition, 20 Jan. 2015. Web. http://authoritynutrition.com/10-super-healthy-high-fat-foods/.
  2. Health Benefits of Almonds. (2015). Retrieved from https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-almonds.html
  3. Ros, Emilio. “Health Benefits of Nut Consumption.” Nutrients. MDPI, 7 July 2010. Web. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/.
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Annie Lawless


Annie Lawless, Co-Founder of Suja Juice and Certified Holistic Health Coach (CHHC), developed a passion for health and nutrition as a teenager after years of managing her own food sensitivities. She saw her health vastly improve when she began juicing and following a modified organic diet. Annie strengthened her knowledge for health and nutrition through her work as a yoga instructor and during her training at the Integrative Institute for Nutrition to become a Certified Holistic Health Coach. When not in the kitchen or on the road, Annie spearheads consumer education for Suja, which ranges from blogging on behalf of the brand, sharing her innovative recipe creations on Suja’s social media platforms and her personal favorite, one-on-one interaction with Suja fans.