Nuts

Nuts of all kinds are abundant in magnesium, potassium, and monounsaturated fat, which is good for your heart. They also contain a lot of antioxidants. Brazil nuts are an excellent source of selenium. Only two Brazil nuts supply more than 100% of the Daily Value (DV). Although nuts are abundant in calories, research shows that not all of their fat is absorbed. According to some research, a 1-ounce (28-gram) portion of whole almonds contains only approximately 129 calories, although processed varieties, such as almond butter, have more fat.

According to another study, your body only absorbs 80% of the calories in almonds and walnuts. Furthermore, the high protein, fat, and fiber content of nuts promotes satiety, which may assist in weight loss. Nut consumption has also been linked to improved heart and brain health. In fact, one research found that consuming peanuts and tree nuts twice a week and walnuts once a week lowered the risk of heart disease by 13-19%. Topping Greek yogurt, cottage cheese, or oatmeal with a tablespoon or two of chopped almonds is an excellent way to boost the nutritional content of your morning.