I travel a lot during the summer and while driving and flying during those times, I find it hard to go out and snack on as a vegan. There are few prepackaged ready to go snacks that are actually some what enjoyable, especially nuts.

All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” says Judy Caplan, RD, a spokesperson for the Academy of Nutrition Dietetics. http://www.health.com/health/gallery/0,,20585485,00.html#best-nuts-for-your-diet-0

Nuts are such an easy prepackaged snack to pick up just about anywhere from any grocery store to your local gas station. The healthiest nuts I’ve come to find are:

Almonds:

Almonds surprisingly are the lowest calorie nut out there totalling to a wapping 160 calories for 15 almonds. (Serving Size: 15 count, Calories: 160, Fat: 14g, Carbs: 6g, Protein: 6g)

Benefits:

  • 13 percent in protein
  • Almonds are filled with minerals such as magnesium, copper, potassium, calcium, phosphorus and iron, and also B vitamins.
  • Almonds are great antioxidants! – Antioxidants help to protect against oxidative stress, which can damage molecules in cells and contribute to aging and diseases like cancer
  • Almonds can lower hunger – In a 4-week study with 137 participants, a daily 1.5 ounce (43 grams) serving of almonds significantly reduced hunger and desire to eat

https://authoritynutrition.com/9-proven-benefits-of-almonds/

Cashews:

Cashews are a big thumbs up for health. Serving: (16 to 18 nuts; 5 grams protein, 13 grams fat, 157 calories).

Benefits:

  • Prevents cancer. -Proanthocyanidins are a class of flavonols which fight against tumor cells by stopping them to divide further. These proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells
  • helps hair vibrancy. – Copper is the mineral which helps your hair receive color.
  • Helps weight loss.- Even though cashew nuts are considered as fats, it contains good cholesterol. Those who eat cashews at least twice a week gain less weight when compared to those who eat less.
  • Promotes sleep. -After menopause, these cashew nuts can give you relaxed and pleasant sleep during nights.

http://www.stylecraze.com/articles/benefits-of-cashew-nuts/#gref

Pistachios: 

(49 nuts; 6 grams protein, 13 grams fat) in my opinion, I slightly get addicted to cracking them open with my tongue and teeth so I can’t stop eating them. Thankfully they are good for you!! 

  •  The amount of sodium found in pistachios is zero, which is different from other nuts like hazelnuts and pecans. This is good news for people suffering from hypertension because they constantly have to curb the intake of sodium in their diet.

 https://www.google.com/amp/s/www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-pistachio.html%3Fisamp%3D1

  • Powerful antioxidants. – Even the shells of the nuts are storehouse of antioxidants. The mono-unsaturated fatty acids known as oleic acid found in pistachios are one of the most powerful antioxidants that protect the heart by lowering the level of LDL (bad) cholesterol and increasing the level of HDL (good) cholesterol in the blood.
  •  Reduces risk of diabetes- Eating at least two servings of pistachios per day helps in supplying the recommended daily value of phosphorus that not only aids in breaking down the proteins into amino acids, but also improving glucose tolerance.
  • Boost the immune System!- The best way to sustain a healthy immune system is through adequate intake of vitamin B6 that is found abundantly in pistachio nuts. Deficiency of vitamin B6 leads to slowed down immune function that leads to decreased white blood cell response and shrinkage of the thymus. 

https://www.google.com/amp/www.thefitindian.com/health-benefits-of-pistachios/amp/

http://www.health.com/health/gallery/0,,20585485,00.html#best-nuts-for-your-diet-0

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