Costco Experience

Upon relocating to Canada, I realized that nuts aren't as costly as they seem, particularly if you purchase them in bulk. I typically shop at Costco, which I highly recommend for families. The membership fee is worth it because you'll save significantly over time—not just financially, but also in terms of time. I make frequent trips to Costco to stock up on groceries. Now, let’s delve into the five nuts I include in my daily diet.

Why Choose Nuts?

Nuts offer numerous health advantages, a conclusion I've reached over the past eight years of personal experience. Here are some benefits:

• Reduces heart disease risk
• Provides a substantial source of protein
• Strengthens the immune system
• Offers dietary fiber
• Contains healthy fats
• Packed with antioxidants

Here are the five nuts I recommend incorporating into your diet:

#5 — Almonds

"I enjoy almonds as a snack—they keep your energy up but don’t fill you up." — Ina Garten

Almonds are cherished for their delightful taste, impressive nutritional profile, and affordability. They can be consumed raw or roasted, and are often transformed into almond butter, flour, and milk. A serving of 28 grams (about one ounce) contains:

• Calories: 170
• Fat: 15g
• Protein: 6g
• Carbs: 6g
• Fiber: 3g
• Magnesium: 19% of DV
• Manganese: 27% of DV

Rich in vitamin E, almonds serve as powerful antioxidants that protect cells from oxidative stress. They are nutrient-dense and may help lower heart disease risk.

#4 — Walnuts

"If you’re looking for a potent source of antioxidants, don’t overlook walnuts—rich in omega-3." — Prafull Mittal

Walnuts stand out as one of the healthiest nuts available. They boast the highest antioxidant content among nuts and are abundant in omega-3 fatty acids, which are beneficial for heart health. Additionally, walnuts contain iron, selenium, calcium, zinc, and several B vitamins. They can help lower triglycerides and support brain health, with some studies linking them to a reduced risk of colorectal cancer. Furthermore, they may improve gut microbiome health.

#3 — Pistachios

"Pistachio nuts, the red ones, cure any problem." — Paula Danziger

Serving Size: 1 oz or 28 grams

• Calories: 159
• Fat: 13g
• Protein: 6g
• Carbs: 8g
• Fiber: 3g
• Key micronutrients: Vitamin B6 (25%), Magnesium (8%), Iron (6%)

With their creamy texture and sweet flavor, pistachios are a favorite among many and are endorsed by health experts. They are a complete plant-based protein source, providing 6g of protein per serving. Additionally, they are high in fiber and healthy fats, making them an ideal snack for those on the go.

#2 — Brazil Nuts

Brazil nuts are an excellent source of selenium, a trace mineral essential for overall health. They originate from trees in the Amazon and are among the richest sources of selenium in the food supply.

30g Serving of Brazil Nuts:

• Protein: 4g
• Fat: 21g
• Saturated Fat: 5g
• Monounsaturated Fat: 7g
• Polyunsaturated Fat: 8g
• Carbohydrates: 1g
• Fiber: 2g
• Calcium: 51mg
• Magnesium: 123mg
• Selenium: 76mcg

Selenium functions as an antioxidant, enhances immunity, and aids in wound healing. You only need one to four Brazil nuts per day to meet your selenium requirements. I enjoy adding a maximum of four Brazil nuts to my morning cereal, along with other nuts.

#1 — Macadamia Nuts

"Macadamia nuts stand out due to their exceptional nutritional value." — Mark Sisson

Once thought to be unhealthy because of their high-fat content, macadamia nuts consist of 80% monounsaturated fat, which is beneficial for heart health. These nuts can help with weight loss and reduce cholesterol and the risk of heart disease and stroke. They are also rich in calcium, magnesium, and potassium, which are vital for bone health, as well as vitamin A, iron, protein, thiamin, riboflavin, niacin, and folate. Additionally, macadamia nuts contain complex carbohydrates that aid digestion and promote satiety.

How to Incorporate Nuts into Your Diet

I start each day with a bowl of oatmeal, adding 20 almonds, 4-5 pistachios, a couple of walnuts, four Brazil nuts, and a few macadamia nuts. To enhance the flavor, I sprinkle in some cinnamon and drizzle organic honey.

Suggestion:

Avoid the small jars of honey from grocery stores. I recommend trying Manuka honey from New Zealand, known for its high quality. While it may be pricier, investing in your health is invaluable. Here’s an Amazon link if you're interested.

In Conclusion

Nuts are nutrient-rich foods packed with protein, healthy fats, fiber, vitamins, and minerals. Including them in a balanced diet can help lower heart disease risk and support immune function. They are versatile and can be enjoyed alone or with fruits and vegetables.

I would love to hear your thoughts on nuts and when you prefer to eat them. For new readers, I invite you to explore my stories on holistic health, productivity, and well-being, which reflect my experiences and ongoing 30-day challenges aimed at fostering a sustainable lifestyle.

After completing over 30 days of lifestyle challenges, I documented my journey. Here are some highlights:

• 3.78 liters of water daily
• 20+ squats per day
• Reading and mindful coffee consumption
• 10,000 steps daily

I also share insights on various life philosophies, including mental health, hiking, and productivity.

Disclaimer: My posts do not offer professional health advice. They are based on my personal experiences and observations aimed at raising awareness. Some links may be affiliate links.