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The Nutrition of Raw Nuts

Fitday Editor
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Raw nuts are one of the best food items that you can eat for a number of reasons. They are a powerhouse of nutrients and are quite rightly referred to as a superfood. There are a host of health benefits to easting raw nuts. Not only are they inexpensive, but they are also readily available in most health food stores and supermarkets.

Raw nuts are higher in natural nutrients than roasted versions, as processing of the nuts effectively destroys the nutritional benefit they have in their raw form. For this reason, most would agree that it's better to choose nuts in their most natural state, with as little processing as possible.

Omega Oils

These are more commonly known as Essential Fatty Acids (EFA), and are broken into two groups--Omega 3 and Omega 6. Omega 6 oils are found in foods such as baked goods, margarine, eggs, chicken and many cereals.

However, the health benefits of Omega oils, which includes improved mental function, healthy skin and regulated cholesterol levels are maximized when taken in conjunction with Omega 3 oils in a ratio of 2:1 respectively.

Raw nuts are a good source of these Omega 3 oils and almost every type of nut contains them. The nuts can be easily incorporated into the balance with each meal. For instance, at breakfast, you could replace 1/3 of the amount of cereal you pour for yourself with a portion of almonds to reduce Omega 6 and increase Omega 3 oils in a simple and tasty way.


Protein is needed by almost every cell in the human body, and raw nuts are an excellent natural source. For those who are working out to build muscle mass, a handful of raw nuts is a fast, easy and tasty way to get the necessary additional protein boost. For those looking to lose weight, protein has also been known to help alleviate hunger pangs, which can help regulate the appetite during the day.

Nuts can be a great alternative for vegetarians who derive their protein from sources other than animals. Nuts can also be used in a number of recipes and can take on the texture of meat in some dishes.


Raw nuts are a great source of dietary fiber, which can have great benefits to anyone interested in improving her health. Fiber keeps the digestive system operating smoothly and ensures that waste is carried out of the body in the form of large, soft stool. It is a known fact that not enough Americans are getting enough fiber in their diets, and this can lead to digestive disorders including bloating, lethargy and constipation. Just a handful of mixed raw nuts can boost the fiber intake dramatically.

Although raw nuts have many positive health benefits, some can contain relatively high amounts of saturated fat. For this reason, eating a selection of nuts rather than one particular kind will provide a better range of nutrition.

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