Nuts are one of the foods that provide you a variety of essential nutrients and healthy fats. It keeps you fuller for longer and is a powerful weight loss food.

Nuts are high in calories, but the healthy fats help curb your appetite as they keep you fuller for longer. This means that you have to moderate consumption of nuts. Having a handful of nuts when you feel hungry can help you control cravings for unhealthy snacks.

Nuts are a powerhouse of good nutrients, packed with protein, fiber, monounsaturated fats, vitamin E, folic acid, magnesium, copper, and antioxidants. Although they are high in fat, it's unsaturated heart-healthy fats. Nuts have less cholesterol-raising saturated fat. On average, 62 percent of the fat in nuts is monounsaturated fat, which supports healthy levels of protective HDL cholesterol (good cholesterol) and does not raise blood levels of harmful LDL cholesterol. It also contains omega-3 fatty acids that lower triglycerides and blood pressure. Walnuts are especially rich sources of alpha-linolenic acid, some of which is converted to heart-protective omega-3 fatty acids.

Most nuts, and especially almonds, are good sources of vitamin E, an antioxidant. Nuts contain other nutrients like folic acid, selenium, magnesium and several phyto-chemicals. Certain compounds in nuts have antioxidant, anti-inflammatory or anticancer properties.Nuts also contain dietary fiber that reduces cholesterol and improves blood sugar and weight control.

How do nuts help you lose weight? Firstly, nuts are high in healthy fats. These fats help control your appetite and cravings, which makes them the ideal mid meal snack. Secondly, nuts are high in proteins, which help build muscle. Higher muscle mass means greater calorie loss during rest and a higher metabolic rate. Thirdly, nuts provide a variety of other essential nutrients that improve our overall health. A healthy body results in higher fat burning capabilities and a control on unnecessary cravings.

1 handful of almonds (30 gm) provides 172.5 calories.