Nuts for Nuts

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Nuts are a great snack that are high in fat.  Not the fat that you’re assuming, but good and essential fat.  Nuts contain a shell that usually needs cracked open, unless you, of course, buy the pre-shelled  bags.  

Nuts Are Highly Nutritious  

One ounce of mixed nuts contains:

173 calories    
5 g protein
16 g fat
6 g carbohydrates
3 g fiber
12% daily Vitamin E
16% daily Magnesium
13% daily Phosphorus
23% daily Copper
26% daily Manganese
56% daily Selenium 

This is just based off mixed nuts, but some nuts have higher amounts of certain nutrients.  Also, the carbohydrate content of nuts is very variable, but still an excellent choice for a low carb diet.

Nuts Are Loaded With Antioxidants
Antioxidants help control free radicals to help our immune system.  Nuts contain polyphenols, antioxidants that combat oxidative stress which protects our cells.  Polyphenols also  help manage our cholesterol, and decreases the levels of LDL or the bad cholesterol levels.

Nuts Can Help You Lose Weight
Even though nuts are considered high calorie, they can actually aid in weight loss.  The nut that has the most proof of aiding in weight loss is the almond.  Almonds have helped those wanting to lose weight by three times.  There are even studies out there stating that we don’t absorb all of the calories that are in nuts.

Nuts Can Lower Cholesterol And Triglycerides
Pistachios have been proven to lower triglycerides in obese people as well as those who have diabetes. Almonds and hazelnuts have been shown to reduce total cholesterol and LDL cholesterol, which also increases HDL or the good cholesterol levels.

Nuts Can Help Reduce Inflammation
Pistachios, brazil nuts, walnuts, and almonds have all been found to fight inflammation in people who are healthy, and those with serious diseases.

Nuts Can Reduce Your Risk Of Heart Attacks And Stroke
Nuts have the potential to lower heart disease and stroke risk because of their effect on our cholesterol.  They can improve artery function and lower triglycerides helping our heart.
 

Source: http://www.healthline.com/nutrition/8-benefits-of-nuts#section9