Raw Benefits of Nuts

Vitamins, mineral, fiber and good fats are all wonderful raw benefits of nuts.  Add in their good protein and these are wonderful additions to the raw diet!  Plus, I love their crunchy, munchy goodness!

There is nothing nutty about the healthy raw benefits of nuts! I hear people saying they are loaded with fat, so you shouldn't eat much, but hey, the fat that nuts have are the healthy plant-based fats! And they are big powerhouses of nutrition and energy!  So read on- I will provide a little food for thought...

Studies show that healthy men, and those who have already suffered a heart attack, can reduce their risk by eating nuts regularly, reports the Harvard Men's Health Watch.   WHY, you ask?

  • The benefits of nuts includes fiber! So get this...fiber keeps you fuller longer since it takes longer to digest. Fiber may help prevent diabetes too!
  • Walnuts have omega-3 fatty acids that may protect against irregular heart rhythms.
  • Nuts may help lower cholesterol.
  • Nuts contain healthy plant-based fats known to benefit the heart.
  • Nuts may improve blood vessel function.
  • The benefits of nuts are they are also packed with vitamins and minerals!

But, hey girls, what about us?

A Harvard study* found that women who eat at least 1/2 cup of nuts a week, were 35% less likely to have a heart attack than those that ate less than 1/8 cup a month. What a beautifully easy thing to add the health benefits of nuts to your diet to reduce the risk.


A few tidbits about the benefits of nuts:

Almonds-Almonds are delicately flavored, versatile and have been revered by many cultures. The Romans considered them a sign of fertility, happiness and romance. In Israel, it is still common practice to plant an almond tree as a memorial. They can compliment the flavors of almost any type of dish. They are considered the "king of nuts" because of their high nutritional value.

Brazil Nuts-These large, chunky, tasty nuts have a large amount of selenium in them, making them a complete protein source.

Pine Nuts- These delectable little nuts with the slightest smell of pine (oh my-takes me outside immediately) are high in the good healthy fats. They are most famous for using in pesto, however, I use them in so many different recipes!

Pistachios-These nuts are amazing as a snack. Dont buy the unshelled red pistachios, its just coloring!

Walnuts-These Highly esteemed nuts have the most delicious flavor and provide anti-inflammatory health benefits.

How to Buy and Store Nuts

  • Heat, air, and light damage the beneficial omega-3 fats so always try to purchase nuts as fresh as possible. Buy them in the shell if possible. Go to a busy store that has a high turnover of product to help ensure you are getting them as fresh as possible. Some stores keep the nuts in the refrigerated section, and this is ultimately the best place to select from and a good indicator they are fresh.
  • Nuts can go rancid, so never leave them in the hot car. Store them in an airtight container and store in the refrigerator or the freezer.
  • Buy organic, if possible.
  • Nuts can be heavily salted so look at your label before buying...get the unsalted varieties.
  • Most commercially roasted nuts are actually deep fried in oil...again, look at your label and make sure you are getting raw nuts.

A wonderful place to purchase nuts is at The Raw Food World.com

Benefits of Soaking Nuts

Say what? You heard right! Soaking nuts releases their important enzymes and their full nutritional value. The benefits of nuts are now increased even more! Soaking also improves their digestibility. So here is how to do it:

Rinse the nuts, then soak them at room temperature in purified water for 2-12 hours depending on the type of nut. Rinse, and drain. They are now ready to eat, use in your raw recipe, or store in the refrigerator.

Ideas on How to Add Nuts to Your Diet

'There are so MANY ways to add in nuts, so let me touch on a few to get you on your way. Be creative and innovative. You will find that you will start adding them in a variety of ways. Adding the benefits of nuts is a healthy way to add more nutrition to your diet and life!

  • RAW. I keep a little bag of nuts with me in my purse and in the fridge at work. I can pull them out when I need a snack!
  • Trail mix. There are oodles of recipes out there. Make your own! It'll save you a lot of money, you will KNOW you are getting the best ingredients, and you have a excellent high energy snack available whenever you want it.
  • Nut Milk. Another beautiful thing about nuts that you can utilize it by making your own nut milks that are more nutritious than cows milk. Soak nuts the appropriate time and then blend with a high speed blender, sweeten (optional) with agave, vanilla extract, or a date, then strain if you prefer. I usually don't strain the pulp off, but if I do, I save it to use in smoothies or other recipes. Make nut milk, out of cashews and almonds. You can also make an alternative milk out of hemp seeds, sunflower seeds, coconut, brown rice, and oats.
  • Add nuts to raw yogurt, granola (homemade-that's easy too!), salads, vegetables, desserts, soups, sauces, or wraps. There are just so many ways to put nuts into your diet.

The healthy raw benefits of nuts make them a excellent raw addition to a healthy diet!  Don't be afraid to consume nuts unless of course you are allergic to them.  And remember, just a small amount is all you really need, so what I am sayin' is no eating the whole bag.

*2006 September Issue of Longevity

Other Superfoods Pages You May Like:

Benefits of Honey

Benefits of Kale

Benefits of Tomatos

Return to Superfoods Diet page from Raw Benefits of Nuts page


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