You may hear people say that to lose weight or to be healthier you need to cut out snacks, and try to only eat the three necessary meals. However studies have shown that an American eats 2.2 snacks each day and gets one-quarter of total calories in snacks. Eating healthy snacks has many benefits like your nutrient intake, sustain energy levels, improves mood, and boosts energy.
Walnuts- Walnuts have a great source of nutrients and minerals that are important for your healthy. They are also an amazing source of plant based protein. Walnuts have a high level of omega-3 fatty acids in them. These acids help lower blood pressure and is very beneficial for all parts of the cardiovascular system. Antioxidants are very important for your health, because they are believed to help control how fast you age by combating free radicals. Walnuts have antioxidants that are so powerful that researchers call them remarkable! Research has also shown that walnuts can help prevent chemically induced liver damage. Something that is really interesting about walnuts is that they can help reduce the chance of you getting cancer. Walnuts can prevent the chances of getting prostate and breast cancer. There was a study with mice where they had to eat 2.4 ounces of whole walnuts for 18 weeks. Their prostate tumors had gotten significantly smaller and grew slower than the mice that consumed fat from other foods. Try eating a handful of walnuts a few times a week to help your health, and prevent your chance of cancer!
Avocados- Avocados have been shown to lower cholesterol by 22 percent. They are very rich in healthy and satisfying fats. They can reduce your chance of getting a heart disease, because one avocado has more than half the fiber and 40 percent of folate you need daily. Avocados also contain Vitamin C that helps to strengthen blood vessels and capillaries, this can help improve immune function for diabetics. They are a good source of B Vitamin which helps you fight off diseases and infections. Avocados can also promote eye health because they have an excellent source of carotenoid lutein. This is known to help protect against age related macular degeneration and cataracts. If you want to feel full longer you should try eating avocados, they are high in fiber and low in sugar! Avocados are high in fat but the good thing is that it is monounsaturated fat, which is actually good for you. It helps lower your cholesterol you just need to make sure you eat them in moderation.
Dark Chocolate- Dark chocolate being a healthy snack? No you did not misread that, it can actually be very beneficial for your health if you eat it in moderation. Of course you do not want to be eating it all day everyday but you should incorporate into your diet for some days. It is loaded with nutrients that are good for your health. Dark chocolate is made from a seed from a coca tree that contains the best source of antioxidants in the planet. Antioxidants clean up free radicals, destructive particles that are implicated in heart disease and other ailments. Studies prove that eating this chocolate two to three times a week can lower your blood pressure. This is because it is improves your blood flow and possibly prevent the formation of blood clots. The best part is that dark chocolate even helps your brain! It increases blood flow to the brain and your heart, which can help improve cognitive function. I am not saying to go eat a big bar of dark chocolate every day. Try eating a small chuck twice or three times a week and see if you notice any difference!
These are three very simple snacks that can have a real impact on your health. The best part is that they are all tasty and easy to use for different meals. Try putting some avocado on whole wheat toast or making a guacamole. You can mix the walnuts with some dried fruit and other nuts to make you own trail mix. Do you love these snacks and have your own recipes with them?