Nuts are packaged with healthy fats which are beneficial to the body for optimal health. They are also a good source of fiber, protein, essential vitamins and minerals and do have antioxidant properties. Most nuts are good for you and promote good health. Each nut adds specific nutrients and provides benefits to the body. Nuts make an essential addition to smoothies. When nuts are used in smoothies it helps to control appetite and curb hunger because of their fiber, protein and fat content, which slowly digest in the stomach. Nuts not only help to make your smoothies more filling but also help to make them tasty and creamier. To aid with digestion, you may soak nuts before adding them to your smoothies. There are quite a few good nuts for smoothies, here are some of the best and most beneficial ones to include in your diet.
Although almonds are high in calories they are packed with nutrients and have high levels of healthy fats (monounsaturated fats). One ounce of almonds is approximately 163 calories and contains 14 grams of fat, 6 grams of protein and 6 grams of carbohydrates. The healthy fats in almonds help to keep us fuller for longer. Almonds are also a good source of fiber, flavonoids, riboflavin, vitamin E, manganese, magnesium, calcium, phosphorous, copper and vitamin B. This nut has antioxidant properties. It supports heart health, controls blood sugar levels, controls appetite, helps with weight loss, supports brain and skin health, fights inflammation, boosts energy and improves digestive system health. Almonds are an excellent in between meal snack to have and works well in smoothies. Whether you’re using almond milk as a liquid base or you’re using the actually nut to make smoothies thicker or as a topping. Almonds are actually the most popular nut used in smoothies.
Brazil nuts’ is native of the Amazon valley. Brazil nuts are the number one source of selenium, an essential trace minerals found in some foods which supports many bodily functions. Brazil nuts also contain chromium, magnesium, copper, phosphorus and manganese. This nut is packed with fat. One ounce of Brazil nuts has 19 grams of fat, 4.1 grams of protein, 3.5 grams of carbohydrates and is around 186 calories. This nut helps to lower the risk of heart disease and cancer, boosts mood and reduces inflammation and allergies. Brazil nuts at times are available in a shell, so you may need to crack it open to get access to the seed. However, most Brazil nuts are available unshelled, so no cracking is required. Brazil nuts’ texture is quite similar to the texture of coconut meat. It has a buttery texture and a mild flavor.
Cashew is a tropical plant which is popularly known for its seeds which are consumable. The seed of the cashew is commonly referred to as cashew nut. The cashew nut has a delicate flavor and is somewhat spongy in texture. Cashews are good at maintaining bone health, supporting heart health, preventing cancer, maintaining skin and eye health, maintaining blood sugar levels and supporting weight loss. Cashew nuts are packed with fat, protein, fiber, biotin and antioxidants. It also contains copper, phosphorus, magnesium, zinc, iron, manganese and vitamin E. A one ounce container with cashew nuts contains about 157 calories, 12 grams of fat, 5 grams of protein and 9 grams of carbohydrates. Cashew nut has a lower fat content and a higher carbohydrate content than many other nuts. You can munch cashew nuts as is or add them to any meal or beverage for a nutty flavor.
Hazelnuts are commonly referred to as filberts. This nut do add its own unique flavor to any recipe. Hazelnuts are packed with fat, fiber and antioxidants. One ounce of hazelnuts has about 178 calories with 17 grams of fat, 4.2 grams of protein and 4.7 grams of carbohydrates. This nut is also a good source of manganese, copper, vitamin E and magnesium. As with all the nuts on the list, hazelnuts are packed with a range of benefits. Hazelnuts help to promote heart and brain health, reduce the risk of and prevent cancer, support hair and skin health, reduce inflammation in the bones and joints and aid digestive system. You may come across hazelnuts which are available in unshelled form. So if you don’t have the energy or time to crack the shell to retrieve the nut then you can purchase packaged shelled hazelnuts.
Macadamia nuts are native of Australia and is popularly grown in Hawaii. Macadamia nuts are packed with fat and are higher in calories than most other nuts. It however has a lower protein content than other nuts. One ounce of macadamia nuts is about 204 calories with 21 grams of fat, 2.2 grams of protein and 3.9 grams of carbohydrates. Its high fat content accounts for its great taste. This nut has a crunchy buttery flavor. Macadamia nuts are a good source of copper, phosphorus, zinc, vitamin E, vitamin B, iron and manganese. This nut provides a range of health benefits including, supporting heart health, fighting cancer, improving blood sugar levels, supporting digestive system, strengthening bones, boosting energy, helping with weight loss, supporting brain health and reducing inflammation. Unshelled macadamia nuts are very hard to crack at times so it would be easier to purchase packed shelled macadamia nuts.
Peanuts are actually officially considered a legume (like lentils or beans) rather than a nut. But many view peanut as a kind of nut. Peanuts are one of the most popularly nuts consumed. This “nut-like” legume has a higher protein content than other nuts. One ounce of peanuts has 7 grams of protein, 14 grams of fat, 4.6 grams of carbohydrate and has approximately 161 calories. Peanuts have good amounts of folic acid, biotin, vitamin B, vitamin E, phosphorus, copper, magnesium and manganese. This nut protects heart health, supports brain health, protects against gallstones, helps with fertility, protects the skin, regulates blood sugar levels and reduces the risk of cancer. You’ll popularly find peanuts shelled and packaged. But the nut is also available in unshelled form. The shells of peanuts are easy to crack so it will not take much of your time or effort.
Pecans has a sweet delicate taste and adds its own recognizable flavor to recipes. Pecans contain high amounts of calories and high amounts of fat like macadamia nuts. Pecans weighing one ounce has about 196 calories with 20 grams of fat, 2.6 grams of protein and 3.9 grams of carbohydrates. Just like macadamia nuts, pecans also has a lower protein content than other nuts. Pecans are good at boosting energy, supporting skin and hair health, reducing inflammation, improving digestion, preventing bone loss, supporting a healthy heart and brain and reducing the risk of cancer. This nut is a good source of manganese, copper, magnesium, phosphorus and zinc. Pecans are wildly available both in shelled and unshelled form. The shells of pecans are easy to crack. Each pecan shell will consist of two pecans.
Pistachios have a sweet nutty flavor and are visibly appealing. Pistachios are not only enjoyable but have a range of benefits including, protecting against high blood pressure by supporting heart health, helping with weight loss, supporting skin and eye health, fighting inflammation, helping with erectile dysfunction, boosting immune system and supporting digestive system health. This nut is a good source of folic acid, copper, potassium, manganese, magnesium, zinc, calcium, selenium, vitamin B and vitamin E. One ounce of pistachios are approximately 159 calories with 13 grams of fat, 6 grams of protein and 8 grams of carbohydrates. Pistachios can both be purchased in a shell and with shell removed. Consumable pistachio nuts are enclosed in a hard shell that is partially open. If the pistachio shells are closed then that means the nut is immature and not ready for consumption.
Walnuts are said to be nutrient dense. Walnuts are one of the main nuts which contain the highest amount of omega 3 fats. They are not only a good source of fat but also a good source of protein, fiber, antioxidants, vitamin E, magnesium, phosphorus, manganese and copper. A one ounce container of walnuts has around 185 calories with 18 grams of fat, 4.3 grams of protein and 3.9 grams of carbohydrates. Walnuts help to support a healthy heart, fight depression, protect against cancer, regulate blood sugar levels, support brain health, reduce inflammation and preserve memory and aid with weight loss. Walnuts are available for purchase both shelled and unshelled. If you decide to purchase unshelled walnut ensure that they are suitable for consumption by checking the weight. Unshelled walnuts should feel heavier that their actual size.
While nuts are high in calories and fat, they will add nutrients to your smoothies. They are good for you and promote good health. Because of their nutritional content they slowly digest in the stomach so you’ll feel full for a longer time. You may soak these nuts before adding them to your smoothies to aid with digestion. If you forgot to add the nuts when making your smoothies, you can sprinkle the nuts on your finished smoothies, crushed or not. As stated, nuts do contain high amounts of fat so do consume in moderation, especially if you’re trying to lose weight. When you’re out shopping for nuts you’ll come across many packaged variations like salted nuts, roasted nuts and nuts baked in sugar. Usually these packaged and processed nuts contain added salt, sugar, flavoring, preservatives and other ingredients which may not be the healthiest. So choose to purchase natural, raw nuts instead.
What nuts do you use in your smoothies? Share in the comment field below. You may also share your thoughts or ask any questions.