Health Benefits
of Nuts & Nut Butter

Nuts & nut butters are "jam-packed" with health benefits -
after all, you can't spell nutrients without nut!

1. Nuts & nut butters are a quick and healthy fuel - full of fat, protein, vitamins & minerals. They help stabilize blood sugars - giving you more energy and keeping you full longer than many other snacks. Nuts are low in carbs but high in fat, protein, and fiber.
   

2. Nuts can help kick your sugar addiction! Nuts have natural sugars and taste naturally sweet. A spoonful of your favorite sugar-free nut butter might be all you need to satiate that sugar craving!
   

3. Nut butters are high in fat - the good kind of fat! The good kind is monounsaturated and polyunsaturated fatty acids. These help lower your cholesterol and lower your risk of diabetes and heart disease. Omega-6 fatty acids found in macadamias are especially good for you!
   

4. Nut butters are protein-packed. They're a great post-workout snack to aid in muscle recovery! And a great source of protein for vegetarians, vegans, and other meat-averse diets.
   

5. Nut butters are a great source of essential vitamins and minerals. These include manganese (metabolic health!), calcium (bone health!), magnesium (muscle health!), fiber (digestive health!), and vitamin E (skin & tissue health!).

Nut butters easily fit into many alternative diets including keto, paleo & Whole 30.

Nut butters are calorie-dense - perfect for quick energy when out traveling, backpacking, or just busy working. But be careful not to eat too much in one sitting. (I'm definitely guilty of finishing a whole jar within 24 hours... I don't recommend it.)

The recommended serving size is 1 oz or 2 tbsp, which is about 160-200 calories depending on the nut butter.

Nut butters are great to use in cooking and baking, too - especially as substitutes when trying out gluten-free and dairy-free recipes!

Raw.. organic... sprouted... activated... these labels pop up on nut butters more and more often - what does it all mean? Raw nuts have not been roasted or heated above 118 degrees F. Organic nuts have been grown without the use of chemical fertilizers, pesticides, or other artificial agents. Sprouted nuts (which are actually seeds) have been allowed to germinate and grow a tiny bit before being ground - this is thought to make nutrients more available to us humans. Activated nuts have been soaked in water for many hours, which allows them to release phytic acid - an enzyme inhibitor - so that they're easier for us to digest.

This guide defines and summarizes all the many nutrients you are likely to find in nut and seed butters. Please note - this guide offers only a brief summary and therefore is not complete or comprehensive.

MACRONUTRIENTS

Protein - conglomeration of amino acids, some of which are produced by the body, some which must be acquired through food. Building blocks of the body's tissues. Proteins repair and regenerate tissues in the body and contribute to a healthy immune and hormonal system, as well as skin, hair, and nails. They are a good source of B vitamins, iron, magnesium, and zinc. Maintains muscles mass and bones.

Carbohydrates - mono, di, and polysaccharides. Poly are more complex, take longer to break down, and thus don't overwhelm the bloodstream and the body's insulin response. Fiber is a complex form of a carbohydrate that is not easily absorbed by the body. Because of this, it keeps you feeling full throughout the day.

Fats - formed from fatty acids that combine with glycerol. Fats lubricate joints, aid in absorption of vitamins and minerals, promote healthy skin and hair, reduce inflammation, help produce hormones, and contribute to brain health. Saturated fats are produced by your body from fatty acids; unsaturated fats are consumed through food. Omega 3s and 6s are found in many nuts and seeds.

MICRONUTRIENTS

Vitamin A - fat soluble, antioxidant that plays a pivotal role in eye health, reproduction, cell function, and immune health.

Vitamin B1 - aka thiamine, water soluble. Affects nervous system, helps convert nutrients into energy. ALL of the B vitamins help reduce stress, anxiety and depression.

Vitamin B2 - aka riboflavin, water soluble. Important for the body's energy production, converts food into energy and acts as an antioxidant, protecting cells from damage.

Vitamin B3 - aka niacin, water soluble. Affects metabolism and aids in DNA production and repair, skin and liver health. May protect against cognitive decline.

Vitamin B5 - aka pantothenic acid, water soluble. Affects skin. Helps convert food into energy and in hormone production. Sunflower seeds.

Vitamin B6 - aka pyridoxamine, water soluble. Creates neurotransmitters, produces red blood cells, metabolizes amino acids. Affects nervous system. Regulation of hormones.

Vitamin B7 - aka biotin, water soluble. Regulates gene expression and vital for carb and fat metabolism. Maintains normal hair, skin, and mucus membranes.

Vitamin B9 - aka folate, water soluble. Needed for cell growth and division and amino acid metabolism.

Vitamin B12 - aka cyanocobalamin, water soluble. Affects nervous system. Forms red blood cells and DNA. Maintains health of nervous system cells

Vitamin C - water soluble, affects immune system. Antioxidant, helps metabolize proteins, produces collagen.

Vitamin D - fat soluble, affects bone and immune health. Helps with calcium absorption. Reduces inflammation, modulates cell growth.

Vitamin E - fat soluble antioxidant, protects cells from damage and stress. Present in all nuts and seeds, sunflower seeds in particular.

MINERALS

Calcium - important component of muscle, heart, and digestive health. Primary mineral in bones and teeth; helps control muscle contractions, including those of the heart; and supports the function of blood cells. Imbalance affects muscles (cramping or weakness) and kidney filtering. Normal blood clotting, muscle function, neurotransmission and energy metabolism.

Copper - a component of many enzymes. Important for maintenance of blood and nerve cells, energy production. Can be found in all body tissues and acts as an antioxidant. Imbalances affect blood cells and neurological system. Sunflower seeds, cashews, peanuts, sesame seeds. Hair and skin pigmentation, maintenance of connective tissue and iron transport.

Iron - required by proteins and enzymes. Critical element of blood oxygen supply, which affects energy, mental clarity, and athletic performance. Imbalance affect circulatory system and lead to weakness or iron deposits. Cashews. Adequate amounts of iron reduces tiredness or fatigue, support red blood cells, function of immune system.

Magnesium - necessary for healthy bones - integrates calcium into bones - and energy production. Helps regulate nerve and muscle tone; metabolize food; and synthesize fatty acids and proteins. Imbalances affect the nervous system, causing spasms, nausea, or low blood pressure. A proper amount of magnesium relaxes veins and arteries and improves the flow of blood, oxygen, and nutrients around the body. Electrolyte balance, muscle functioning, nervous system.

Manganese - connective tissue and normal bones

Phosphorus - critical element of DNA structure and adenosine triphosphate. Part of the cellular membrane and helps strengthen bones, needed for filtering waste and repairing cells. Phosphorus is crucial in filtering wastes and repairing the body's tissues and cells. It is the second most abundant mineral in the body and is used throughout the body's systems. For example, it helps the body produce energy, build strong bones, contract muscles, regulate heartbeat, balance and use vitamins B & D, make DNA and RNA, and more.

Potassium - an electrolyte that helps regulate energy in cells. It helps transmit nerve impulses and contract muscles throughout the body. Also needed to produce ribonucleic acid. Imbalances affect nervous system and heart.

Selenium - repairs and synthesizes damaged cells; important component of antioxidant enzymes like glutathione which detoxify the body. Aids in reducing inflammation, helps metabolize hormones. Imbalances would affect organ tissues, cartilage, hair and nails. Brazil nuts. Support immune and thyroid glands.

Sulphur - makes collagen and keratin, known as "beauty mineral." Helps in cell respiration and heavy metal detoxification. Brazil nuts, pumpkin seeds, sesame seeds, walnuts.

Zinc - required by the body's enzymes and reproductive organs. Regulates nervous and immune systems. Imbalance affects absorption of other minerals like copper and iron, reproductive function, wound healing, and immune response. Peanuts, pecans, pumpkin seeds. Contributes to fertility, maintenance of hair, skin, nails, and vision.