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SNACK HEALTHIER



Healthy snacks don’t have to be boring. In fact, there are many different options available today which make for great alternatives to sugary sweets and high sodium crisps. Crispbreads, protein bars, dried fruits, nuts, and crisp alternatives, like lentil chips and hummus chips, are all excellent choices.

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SNACK HEALTHIER

Peanuts are a common snack, but most people probably know very little about this interesting legume. Peanuts are not actually nuts, and they grow in a very interesting way. The plants grow above ground until the stems bend under the weight of the blooms, causing them to touch the soil. The blooms eventually burrow under the soil and this is where peanuts develop in their shell. Peanuts have very high oil content, so they are easily made into peanut butter and oils. Benefits of Peanuts Peanuts are packed with vitamins, nutrients, minerals and antioxidants that are essential for optimum health. They are also a good source of protein in the form of amino acids, which are essential for growth and development. Peanuts have mono-unsaturated fatty acids, which help lower bad (LDL) cholesterol and raise good (HDL) cholesterol. This also reduces your risk of stroke and coronary artery disease. Peanuts are a good source of vitamin E, which helps protect the body from oxygen free radicals that can harm the skin and mucous membranes. The legumes are also rich in many other vitamins and minerals, including: • Potassium • Calcium • Iron • Manganese • Copper • Magnesium • Selenium • Zinc Peanuts are also chock full of B complex vitamins, including niacin, which promotes blood flow to the brain and brain health. Just 100 grams of peanuts gives you 85 percent of your recommended daily allowance of niacin. Recommended Daily Allowance You should eat about 3 tablespoons or 1.5 ounces of nuts and seeds daily as part of a healthy diet. Just a handful of peanuts per day are enough to provide you with recommended levels of protein, mineral, and antioxidants. Why Consume Peanuts? Peanuts are a good source of resveratrol, an antioxidant that helps fight: • Cancer • Heart disease • Alzheimer's disease • Fungal and viral infections • Degenerative nerve disease • Stroke Although peanuts are high in fat content, they can actually help you lower your risk of weight gain. Studies show that people who eat nuts, including peanuts, a couple of times a week are less likely to gain weight than those who do not include nuts in their diet. This includes eating peanut butter. Studies also suggest that eating peanuts can help lower your risk of developing gallstones. Nut and nut butters, including peanuts, can help prevent gallbladder disease. Best Way to Consume Peanuts If you want to get the most nutrition and antioxidants from peanuts, boil them as this enhances their nutritional content. Boiled peanuts taste different than eating them raw or roasted. It's unique, but still delicious. Roasting peanuts does enhance taste but reduces their overall nutrient content. You can still get some great benefits from them, though, as well as from peanut butter and peanut oils. Adding healthy foods and supplements to your diet is the best way to maintain optimum health. Let Filtur be your guide to the available natural foods and supplements available.