Discover the Benefits of Mixing Nuts Your Way
If you love mixed nuts the way they are, then mixing them the way you love might not be worth your time. As for those who wish their nuts had more of their favorite nuts and fewer peanuts, then you’re in luck!
In this post, you’ll discover all the varieties of nuts that you can mix together here at Grab Our Nuts, creating the perfect mix just the way you love! Plus, we’ll give you the health benefits of each nut; that way, you can determine which nuts are best for creating your own personalized mix! So, without further ado, let’s go nuts and mix it up!
Almonds
Almonds are rich in vitamin E, an antioxidant that supports skin health and immune function. They also provide a good amount of magnesium, which helps control blood sugar and blood pressure. Regular consumption can reduce cholesterol, potentially lowering the risk of heart disease. Almonds pair well with walnuts and pistachios as they all contain heart-healthy fats that may improve lipid profiles and enhance satiety. You can read more about the health benefits of almonds here.
Brazil Nuts
Brazil nuts are one of the best natural sources of selenium, a mineral essential for proper thyroid function and antioxidant defense. Just a few Brazil nuts a day can meet your daily selenium requirement. They also offer magnesium and zinc. Pairing Brazil nuts with almonds and sunflower seeds can enhance your intake of selenium and vitamin E, supporting overall cellular health and protection against oxidative stress. You can learn more about the health benefits of Brazil Nuts here.
Cashews
Cashews are lower in fat compared to other nuts and provide a good source of copper, which is important for energy production and brain health. They are also rich in magnesium and zinc. Including cashews in a mix with almonds and pumpkin seeds can balance minerals that support bone health and immune function while offering a range of textures and flavors in your nut mix. You can learn more about the health benefits of cashews here.
Hazelnuts
Hazelnuts are high in monounsaturated fats, which can help reduce bad cholesterol levels and improve heart health. They also contain a substantial amount of vitamin E, crucial for protecting the skin from damage and supporting overall immune function. Combining hazelnuts with almonds and Brazil nuts can maximize your vitamin E and healthy fat intake, which are key for maintaining heart health and reducing inflammation.
Macadamia
Macadamia nuts are notably rich in monounsaturated fats, which can support heart health by lowering cholesterol levels. They are also a good source of thiamine and manganese, which are important for brain function and bone health. Pairing macadamias with walnuts and almonds can provide a beneficial mix of fats and antioxidants that promote heart and brain health.
Maple Nuts
Maple nuts, typically walnuts or almonds coated in a sweet maple glaze, combine the health benefits of nuts with the unique flavor of maple syrup. They retain the antioxidants and heart-healthy fats of the base nut, adding a delicious twist. Pairing maple nuts with plain almonds and raw walnuts can balance sweetness and maximize the intake of essential fats and antioxidants.
Peanuts
Peanuts, technically legumes but commonly categorized as nuts, are rich in biotin, niacin, and manganese, which are vital for brain health and blood sugar regulation. They also contain resveratrol, an antioxidant in red wine that can improve heart health. Peanuts go well with almonds and sunflower seeds, enhancing nutrient intake while providing varied flavors and textures.
Pecans
Pecans are loaded with antioxidants, including vitamin E and beta-carotene. They also have a high content of monounsaturated fats, which can help reduce the risk of heart disease. When paired with walnuts and almonds, pecans offer a synergy that enhances the absorption of antioxidants and improves the profile of healthy fats, which are critical for cardiovascular health. You can learn more about the health benefits of pecans here.
Pistachios
Pistachios are great for eye health due to their high content of lutein and zeaxanthin, antioxidants that protect against oxidative stress in the eyes. They’re also good for gut health as they are high in fiber. Mixing pistachios with almonds and sunflower seeds can provide a fiber-rich snack that supports digestive health while offering a good blend of vitamins and minerals. You can learn more about the health benefits of pistachios here.
Pumpkin Seeds
Pumpkin seeds are an excellent source of magnesium, zinc, and fatty acids, which are crucial for maintaining heart and liver health and supporting immune function. They are also rich in tryptophan, which promotes sleep. Combining pumpkin seeds with almonds and sunflower seeds enhances magnesium intake and provides a mix that supports overall health and well-being. You can learn more about the health benefits of pumpkin seeds here.
Sesame Seeds
Sesame seeds are packed with calcium, magnesium, and zinc, making them excellent for bone health. They also contain sesamin and sesamolin, which can help lower cholesterol and protect the liver. Pairing sesame seeds with almonds and sunflower seeds can boost your nutrient intake, particularly in minerals essential for bone health and metabolic function.
Soy Nuts
Soy nuts are roasted soybeans that offer high-quality protein and all essential amino acids. They’re rich in isoflavones, which can benefit heart health and potentially reduce the risk of some cancers. Pairing soy nuts with almonds and sunflower seeds can provide a protein-rich mix that supports muscle health and overall metabolism.
Sunflower Seeds
Sunflower seeds are a superb source of vitamin E, magnesium, and selenium, nutrients essential for maintaining good health. They support cardiovascular health, help calm nerves, muscles, and blood vessels, and protect against oxidative damage. When combined with almonds and Brazil nuts, sunflower seeds create a healthful mix that enhances your daily intake of antioxidants and minerals.
Walnuts
Walnuts are well-known for their high omega-3 fatty acid content, which supports brain function and reduces inflammation. They also provide antioxidants that protect against oxidative stress and promote a healthy heart. Walnuts pair effectively with almonds and Brazil nuts to maximize the intake of essential fats and minerals, contributing to improved heart and brain health.
Customization Tips
Selecting the right nuts based on personal health goals or dietary restrictions is key to enjoying your mix without compromising your health. For those managing sodium intake, for instance, choosing unsalted versions of favorite nuts is crucial.
If you’re targeting specific health outcomes like improved heart health, focus on nuts rich in omega-3 fatty acids, such as walnuts. Almonds and sesame seeds are excellent for bone health due to their high calcium and magnesium content. By customizing your nut mix according to these needs, you ensure that every handful supports your health in more ways than one.
Portion Control Advice
Nuts are nutrient-dense and high in calories, which makes understanding portion control crucial for enjoying their benefits without consuming too many calories. A healthy serving size for most nuts is about one ounce, roughly equivalent to a small handful. Here’s how that translates for some specific nuts from our list:
- Almonds: Approximately 23 almonds
- Brazil Nuts: About 6 nuts (due to their larger size)
- Cashews: Around 18 nuts
- Hazelnuts: Roughly 20 nuts
- Macadamia: About 10-12 nuts (they are high in fats and smaller in size)
- Pecans: About 15 halves
- Pistachios: Roughly 49 nuts (shelled)
- Walnuts: Approximately 14 halves
Using visual aids like a measuring cup can also help manage portions; one ounce of nuts generally fits into a quarter-cup measure. Keeping a quarter-cup scoop in your nut storage container can be a practical way to ensure you stick to healthy serving sizes.
Pairing Suggestions
Expanding on the idea of pairing nuts for health benefits involves combining different types with complementary nutritional profiles to enhance both flavor and nutrient absorption. Here are some specific combinations from our list:
| Nut Pairing | Nutrients Highlighted | Health Benefits |
| Almonds & Pumpkin Seeds | Vitamin E from Almonds, Magnesium from Pumpkin Seeds | Enhances muscle recovery and improves cellular function |
| Brazil Nuts & Sunflower Seeds | Selenium from Brazil Nuts, Vitamin E from Sunflower Seeds | Boosts antioxidant benefits, protecting cells from damage |
| Walnuts & Almonds | Omega-3 Fatty Acids from Walnuts, Calcium & Vitamin E from Almonds | Supports brain function and bone health |
| Pistachios & Macadamia Nuts | Fiber and Lutein from Pistachios, Monounsaturated Fats from Macadamia Nuts | Promotes heart health, aids digestion, and supports eye health |
This table format lays out the specific nuts paired together, the key nutrients each nut contributes, and the combined health benefits of each pairing, making it easy for readers to understand the synergistic effects of these combinations.
Storage and Freshness Tips
Proper storage of nuts is essential to maintaining their freshness, flavor, and nutritional value. Here are some tips on how to best store various types of nuts:
1. Temperature Control: Nuts should be kept in a cool, dark place to minimize the risk of the oils within them becoming rancid. If you live in a warm climate or purchase nuts in bulk, consider storing them in the refrigerator or freezer. This can significantly extend their freshness.
2. Air Exposure: Exposure to air can cause nuts to go stale quickly due to oxidation. To prevent this, store nuts in airtight containers. Vacuum-sealed bags are also a great option, especially if you are freezing the nuts.
3. Moisture Avoidance: Nuts should be kept dry as moisture can lead to mold growth. Ensure that any storage container is completely dry before adding nuts, and avoid storing them under conditions where they might be exposed to moisture.
4. Light Protection: Light can accelerate the degradation of nuts, so it’s best to store them in opaque containers if possible. If you’re using clear containers, store them in a cupboard or pantry where light exposure is minimal.
5. Regular Checks: Regularly check on your stored nuts for any signs of spoilage, such as mold or an unusual smell, especially if stored for extended periods. This will help ensure that you only consume them when they are of the best quality.
Following these tips will help ensure that your nuts remain fresh and tasty while retaining their beneficial nutrients, making every snack both delicious and healthy.
Create Your Perfect Nut Mix Today!
Now that you’re equipped with all the necessary knowledge about the diverse health benefits, portion control, and the best storage practices for nuts, why not put this information into practice?
At Grab Our Nuts, we encourage you to experiment with different combinations and create a nut mix that perfectly aligns with your taste preferences and health goals. So, remember to share your favorite combinations with us on social media or in the comments below. We love hearing from our customers and learning about your innovative mixes. Let’s go nuts about nuts together!
