You need to eat more nuts! Here's why - Wholesome Culture - Blog
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Give us a handful of spice-roasted almonds – and we’ll make them disappear.

But did you know that, apart from being the perfect snack, nuts could help prevent nutritional deficiencies?

Check out these facts about nuts – and find out why you should eat more of them.

Facts about nuts

  • Eating nuts is great for your heart health. Almonds and walnuts can help lower “bad” cholesterol (LDL), which is responsible for plaque build-up in blood vessels. According to research, eating more nuts can help lower the levels of inflammation linked to heart disease.
  • They are rich in vegetable oils. While this is generally a good thing – it also means you may want to think before devouring a large bag of nuts in one go. Nuts are quite high in calories – at least nine per gram. Portioning is key, and a loose handful (1.5 ounces) of unsalted nuts with your morning cereal or as a healthy snack is plenty!

Why nuts are so important on a plant-based diet

A mix of nuts on a table

As covered in one of our recent posts, going on a plant-based diet could increase your risk of certain nutritional deficiencies.

Luckily, nuts are a rich source of many vitamins and minerals which could help prevent them!

  • Nuts provide high amounts of protein. Nuts like pistachios and almonds are among the most protein-rich foods. In fact, only 50g of pistachio contains more protein than an egg!
  • Nuts are rich in vitamin B2. B2, a vitamin which promotes energy and antioxidant production, is one you may lack on a plant-based diet. While non-vegans get enough vitamin B2 by consuming milk products, vegans can get enough by eating plenty of nuts!
  • They are a great source of calcium. Getting enough calcium is very important to the health of our bones, teeth, and heart. Almonds are rich in calcium – one ounce of almonds can give you eight percent of your recommended daily calcium intake!
  • They can help you boost your omega 3s. Walnuts are a super plant source of omega 3 fatty acids – another nutrient people on a plant-based diet often lack.

Want to learn more about vegan health?

Check out these 7 vegan health facts that will blow your mind!

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