Nuts have a lot of great nutrients, yet a ton of calories. Some nuts have more inflammatory Omega 6 fats than others and should be avoided. Your best choice is macadamia nuts, though almonds and cashews are OK as well. If your primary goal is fat loss, consider removing nuts altogether – vegetables are a much better way to get vitamins and nutrients and are not nearly as calorie rich. If you decide to eat nuts as a snack, limit them to no more than a handful a day. Moderation is easier said than done, so if you have a history of over-grazing on nuts, take steps to limit your access to nuts, like only keeping a day’s supply on hand at once or portioning your daily nut allowances out a week in advance.
Vitamins and minerals
Macadamias are a great source of Thiamin and Manganese (207% daily value). However, Almonds are a great source of Vitamin E (130% DV), manganese (130% DV), riboflavin (51% DV), copper (70% DV) and phosphorus (70%). Cashews, walnuts, and pecans are equally great sources of manganese and copper, but not of other significant (meaning more than 50% daily value) vitamins or minerals.
Manganese is key for absorbing other nutrients such as thiamin, biotin, or ascorbic acid. Manganese contributes to bone health and strength, it helps your body maintain low cholesterol levels, and is a valuable antioxidant preventing free radical damage.
The Thiamin (also known as vitamin B1) from macadamias strengthens your immune function, contributes to cardiac health, and studies have lately linked Thiamin supply to improved eye health as well as improved mental health and dementia prevention.
Riboflavin (also known as B2) in almonds has some fabulous benefits as well. Firstly, it is necessary for proper iron absorption. If you have ever been iron deficient and had to deal with dizzy spells, you will know just how important that is. Riboflavin is also a component of several antioxidant enzymes that prevent free radical damage in your body.