Roasted & Salted Almond, Cashew & Pistachios (D' Nature, Delhi)

Nuts make up a key part of a healthy and varied diet. Their relatively long shelf life, portability and rich nutrient profile make nuts an ideal snack idea to help you maintain a healthy diet on the go. Roasted salted almonds benefit your health by boosting your intake of a few key nutrients.

Protein

The United States Department of Agriculture classifies roasted almonds as part of the protein food group. Your body uses the protein in roasted salted almonds to maintain your tissues, preventing the tissue breakdown that can occur when you don't get enough protein. Since protein breaks down relatively slowly in your digestive tract, protein-rich snacks like salted roasted almonds can help keep you full throughout the day. A 1-ounce serving of the nuts provides two ounce-equivalents of protein, according to the USDA -- 40 percent of the recommended daily intake for women, or 33 percent for men.

Fiber

One of the reasons roasted salted almonds make good snacks is their fiber content. Eating foods rich in fiber helps keep you full -- the fiber fills your stomach, but doesn't boost the calorie content of your meal. Fiber also helps soften your stools to fight constipation, and helps to regulate your blood sugar after a meal. A healthy 2,000-calorie diet should include 28 grams of fiber, according to the Harvard School of Public Health. An ounce of either dry- or oil-roasted salted almonds provides you with approximately 3 grams of fiber.

Vitamin E

Almonds also contain vitamin E, a family of fat-soluble nutrients. Vitamin E protects you from free radicals, a class of chemicals that oxidize your proteins, DNA and cell membranes. This oxidation is a form of chemical damage, and long-term exposure to free radicals contributes to diseases, such as cataracts and cancer. An ounce of dry roasted salted almonds contains 6.75 milligrams of vitamin E, or 45 percent of your daily vitamin E requirements, according to the Linus Pauling Institute. Oil roasted salted almonds contain slightly more vitamin E -- 7.36 milligrams, or 49 percent of your daily requirement, for each 1-ounce serving.

Magnesium

Add roasted salted almonds to your diet as a source of magnesium. The essential mineral helps give you energy -- it activates enzymes you need to get useable fuel from the carbohydrates and fats from your diet. Magnesium also helps make up bone tissue to keep your skeleton strong, and plays a role in cell communication. An ounce of either dry or oil roasted almonds contains approximately 80 milligrams of magnesium. This represents around 19 percent of the recommended magnesium intake for men or 25 percent for women, according to the Linus Pauling Institute."

"These lightly salted Colossal Roasted Pistachios are wonderful and Huge. We are proud of our nuts, and these roasted pistachios certainly take the cake, as they are the biggest and most delicious variety that we have seen in years! Some of our older employees have remarked that these remind them of the olden days and the pistachios our grandfather would find. 

This is a naturally colored pistachio grown in California. Excellent to serve for all occasions. As the pistachio ripens the shell within splits, naturally indicating the proper harvest time.

Health Benefits of Roasted Pistachios

1. A one-ounce serving of roasted pistachios equals 49 nuts -- more nuts per serving than any other nut and contains more than 10% of the Daily Value for dietary fiber, vitamin B-6, thiamin, phosphorus and copper.

2. You can get more dietary fiber from a serving of roasted pistachios than a 1/2 cup of broccoli or spinach.

3. Pistachios are especially rich in phytosterols, which are directly associated with lowering cholesterol levels, and may offer protection from certain types of cancer.

4. A serving of roasted pistachios has as much thiamin as a 1/2 cup serving of cooked rice.

5. The amount of vitamin B-6 in a one-ounce serving of roasted pistachios is comparable to a standard three-ounce serving of pork or chicken.

6. One serving of roasted pistachios has as much potassium as half a large banana.

7. Pistachios are a very high quality plant source of protein, providing adequate and balanced amounts of essential amino acids. In addition, pistachios are relatively high in a nonessential amino acid, arginine, which may play a potential role in prevention or reduction of cardiovascular disease.

8. While pistachios contain fat, the fat is predominantly monounsaturated, similar to that found in olive oil.

"Roasted cashews can be a convenient and delicious snack, either on their own or in a snack mix, such as with peanuts, dried fruit or other nuts. They can be healthy when you eat them in moderation as part of a balanced diet, and they have similar nutrition information whether you get them dry roasted or oil roasted. Talk to a nutritionist about including roasted cashews in your own meal plan.

Heart Health

Roasted cashews are healthy when eaten in moderation because they are cholesterol-free, and they can lower your cholesterol levels because of their dietary fiber and phytosterols, according to the Linus Pauling Institute Micronutrient Information Center. Each ounce of cashews provides 13 g total fats, including about 10 g unsaturated fats, which can lower your cholesterol levels when you eat them instead of saturated fats. Roasted cashews are also heart-healthy because of their potassium, which supports a healthy blood pressure.

Alternative Protein

Roasted cashews provide 4 g protein per ounce, and they are an alternative source of protein to fatty meats, which are high in saturated fat and cholesterol. Including plant-based proteins in your diet may reduce your risk for type 2 diabetes, according to the Mayo Clinic. To help you meet your protein recommendations, a regular 2,000-calorie diet should include 4 oz. per week of plant-based proteins, such as nuts, seeds or soy products, and a strict vegetarian, or vegan, diet should include 15 oz. per week of nuts or seeds, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Weight Control

Obesity increases your risk for chronic diseases, including heart disease and type 2 diabetes, and roasted cashews can be healthy if you use them as part of a diet to control your weight. Individuals who eat nuts or peanuts regularly tend to have lower body weights, according to the Linus Pauling Institute Micronutrient Information Center, and cashews can be good choices because they are lower in calories than some other nuts. Each ounce of dry roasted cashews provides 163 calories, while macadamias have 204 calories per oz. Be sure to compensate for the extra calories from cashews by reducing other foods in your regular diet.