Nutritional experts have long stated the health benefits of nuts. Most types of nuts contain a good amount of protein and healthy fats. Rich in energy, protein, packed with antioxidants, vitamins, minerals and much discussed omega-3 fatty acids, nuts and sedds have it all!. Crunchy yet buttery, wonderfully delicious nuts are wonderful gifts to humankind by mother nature. When choosing which nuts to add to your diet, consider some of the healthiest nuts listed below.
Almonds
Almonds top the list as far as healthy nuts go. In addition to being a good source of fiber, protein and zinc, almonds contain monounsaturated fats. Healthy fats, such as monounsaturated fats, help prevent heart disease. The health benefits of almonds are extensive, and they are frequently used as a healthy solution for relief from constipation, respiratory disorders, coughs, heart disorders, anemia, impotency, and diabetes. It also helps in maintenance of healthy hair, skin care (psoriasis), and dental care.
Along with healthy fats, almonds also contain about 25 percent of the daily requirements for magnesium. Consuming recommended amounts of magnesium is important since deficiencies have been linked to heart attacks and high blood pressure. Both sweet and bitter almonds are readily available. Traditionally, sweet almonds are edible, while bitter almonds are used to make almond oil, a common oil that is used to add flavor to food. Almonds are usually eaten raw, but many people also add them as ingredients in salads, casseroles, and other dishes. Almond milk is also a delicious beverage, and an alternative to less nutritious cow’s milk.
Walnuts
Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile. High in vitamins and minerals including potassium and copper, walnuts are also one of the healthiest nuts you could choose.
Walnuts also contain a unique form of vitamin E, which is believed to prevent heart disease in men. One additional nutritional benefit to eating walnuts is they are one of the best sources of omega-3 fats, which has an anti-inflammatory effect on the body.
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Cashews
Cashews provide a good source of minerals, such as manganese and copper. Although your body does not need a high level of copper, the mineral plays an important role in keeping the body functioning properly. Cashews also contain healthy fats. In fact, 75 percent of the fat in cashews is from monounsaturated fat, which can help reduce total cholesterol levels.
Pistachios
If you’re looking for a nut that is lower in calories than most, pistachios are a good choice. Nicknamed the “skinny nut”, pistachios are also lower in fat than other types of nuts.
There are several health benefits of adding pistachios to your diet. Pistachios have been shown to reduce LDL (“bad”) cholesterol and increase the good HDL cholesterol after only a short period of regular consumption. High in antioxidants such as vitamins A and E, they fight inflammation, protecting blood vessels and reducing risk of heart disease.
Brazil Nuts
Brazil nuts have a high level of the trace mineral selenium. A one ounce serving of Brazil nuts contains over six times the daily recommended allowance of the mineral.One ounce of Brazil nuts contains 185 calories, 4 grams of protein and 3 grams of carbohydrates. Brazil nuts provide 2 grams of fiber per 1 ounce serving, which is 8 percent of the recommended daily allowance, or RDA, as per U.S. Department of Agriculture guidelines based on a 2,000 calorie per day diet. They provide 5 percent of the RDA for calcium and 4 percent for iron. Brazil nuts are high in calories, contains good quantities of vitamins, anti-oxidants and minerals. The nuts, in-fact, have been staple source of energy of native Amazonians.
Brazil nuts also contain magnesium, fiber and protein. As with most other types of nuts, Brazil nuts also have omega-3 fatty acids. Although a healthy nut, Brazil nuts also have a higher level of saturated fats than other nuts, so eating them in moderation is important.
With all the health benefits of nuts, adding some to your diet is one way to lower your risk of heart disease. Keep in mind; nuts tend to be high in calories, so it is essential to watch portion size.