Nuts for nuts? Good for you, because nuts pack a strong nutritional punch. They get a bad rap for being high in fat, but they shouldn’t—the fats they contain are good-for-you unsaturated fats. Consuming them in moderation on a daily basis can help lower cholesterol, promote heart health and diminish inflammation in your body.
And don’t forget about seeds. They’re another natural source of protein and healthy fats, which can stand in as a healthy alternative for those who suffer from nut allergies.
See how your go-to-snack stacks up against these nuts and seeds. You may find you’re missing out.
Nutrition in a Nutshell (23 kernels)
Fat: 14g (1 gram saturated)
Almonds are good source of calcium, iron, fiber, vitamin E, riboflavin, magnesium, phosphorous and manganese. And almonds may deliver more nutrition per calorie than originally thought. The USDA recently published a study showing that almonds actually contain about 20% fewer calories than what currently appears on Nutrition Facts Panels. A serving delivers 129 calories instead of 163 calories.