If you're concerned about nutrition and want to find easy ways to be healthier, one of the best things you could do is eat nuts because they're loaded with vitamins and minerals. They're easy to take with you wherever you go (On a trip, to work, to school, etc.) because they do not need to be prepared or washed. You just put them in a little bag and off you go. Nuts are super healthy!
My favorite out of all the nuts is walnuts and, thankfully, they're one of the healthiest nuts. I put together an info sheet with all of the walnut nutrition facts. It includes a list of all the vitamins and minerals found in a single 115 gram serving of walnuts and why those vitamins and minerals are important for your health (beside each vitamin and mineral is the % recommended daily intake):
Nutrition And Vitamins
Vitamin C: 3%. Vitamin C helps to repair wounds and maintain bones, teeth, and cartilage. It is also an important antioxidant.
Vitamin E: 4%. Vitamin E helps to prevent chronic diseases, is an antioxidant, and is involved in immune function.
Vitamin K: 4%. Vitamin K controls blood clotting and is also helps bone formation and repair.
Vitamin B1: 27%. Vitamin B1 helps convert carbs into energy. It is also important for the functioning of the heart, muscles, and nervous system.
Vitamin B2: 10%. Vitamin B2 is important for red blood cell production.
Vitamin B3: 7%. Vitamin B3 helps in the functioning of the digestive system, nerves, and skin.
Vitamin B5: 7%. Vitamin B5 is essential for your body's metabolism. It helps to break down carbs, proteins, and fats.
Vitamin B6: 31%. Vitamin B6 helps your body produce antibodies. It is also used to help break down proteins. That means that the more protein you consume, the more of vitamin B6 your body needs.
Vitamin B9: 29%. Vitamin B9 produces DNA. It also helps cells work and helps tissue grow.
Calcium: 11%. Calcium builds and maintains healthy teeth and bones.
Iron: 19%. Iron helps your body create oxygen-carrying proteins hemoglobin and myoglobin.
Magnesium45%: Magnesium helps the contraction and relaxation of your muscles, and the production of energy.
Phosphorus: 40%. Phosphorus helps your kidneys function, and helps maintain a regular heartbeat.
Potassium: 15%. Potassium is an electrolyte and helps build muscle.
Zinc: 24%. Zinc is required for your body's immune system to function and is also required for the senses of smell and taste.
Copper: 92%. Copper helps to keep blood vessels, nerves, immune system, and bones healthy.
Manganese: 200%. Manganese helps to regulate blood-sugar levels.
Selenium: 8%. Selenium helps prevent cell damage.
Dietary Fiber: 30%. Dietary fiber helps your body's digestive system and helps to prevent constipation.
Protein: 17g. Protein helps your body build muscle.
Omega-3 fatty acids: Omega-3 fatty acids are anti-inflammatory and anti-clotting.
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