10 Healthiest Nuts
Nuts are a great healthy snack, and can be added to almost any meal. Eating nuts as part of a healthy diet can be good for your heart. A number of studies have shown that nuts can reduce the risk of heart disease by lowering blood cholesterol levels. Just a handful of nuts, and you can decrease your chances of dying from heart disease, cancer and other diseases. Raw nuts are very nutritious, loaded with protein, healthy fats and dietary fiber. They are also a good source of antioxidants, and a range of vitamins and minerals.
A handful of healthy nuts, such as almonds, pecans, and cashews are a great pre-workout snack because they give you an energy boost. Because of their non-animal origin, nuts are a great protein source for vegetarians and vegans. They are also full of essential minerals, such as calcium, magnesium, potassium, and zinc. Nuts can be a perfect snack when hunger hits between meals.
Nutritional Value of Nuts
- Calories: 576 kcal
- Carbohydrates: 22g
- Proteins: 21g
- Fats: 49g
- Dietary fiber: 12g
- Vitamins: A, B-6, B-12, C, D
- Minerals: Magnesium, Potassium, Sodium
List of Nuts
Almonds are a great source of antioxidants, which helps prevent free radicals from damaging cells. Eating almonds can reduce the risk of heart disease by keeping blood vessels healthy. Almonds are also packed with tryptophan, a calming amino acid that helps you to relax.
Peanuts are rich in proteins and healthy fats. Peanuts are also a good source of arginine, which plays an important role in protecting the body against infections. Numerous studies have shown that eating peanuts may reduce the risk of heart disease in half.
Walnuts are rich in omega-3 fatty acids and antioxidants. Eating walnuts can help improve memory and brain function. Walnuts are low in saturated fats and have shown to lower cholesterol levels.
4. Brazil nuts
Brazil nuts are high in selenium, which plays an important role in the immune system. Eating a handful of Brazil nuts is a good way to back up your immune system. Brazil nuts are among the fattiest of all nuts.
5. Pine nuts
Pine nuts are edible kernels extracted from the seed of a variety of species of pine tree. Pine nuts are a great source of iron, which is important for carrying oxygen to the tissues of our body. Pine nuts are also rich in dietary fiber, which is essential for optimal digestion.
Like most nuts, hazelnuts are an excellent source of fiber, protein and heart-healthy fats. They also are high in minerals like calcium, magnesium, and iron. A regular consumption of raw hazelnuts can help prevent premature aging and improve overall health.
Cashews are low in fat, have zero cholesterol, and are high in protein. Cashews are a good source of magnesium, which is essential for building strong bones. Eating cashews can help reduce occurence of muscle cramps.
Pistachios are nutritious and delicious, which makes them a great choice for snacking, adding to salads, and baking. They are rich in potassium, which helps regulate the body's fluid balance. Studies have shown that adding pistachios to a healthy diet may help fight diabetes and heart disease.
Pecans are rich in magnesium, which is a mineral known for its anti-inflammatory benefits. Pecans are also a good source of plant protein and dietary fiber. Unlike many other nuts, pecans taste great unsalted. Regular consumption of pecans can boost your metabolism and help with weight loss.
Macadamias are rich in minerals such as iron, phosphorus, potassium, calcium, and magnesium. Macadamias are also a great source of healthy monounsaturated fats and have been found to help lower blood cholesterol. Unlike most other nuts, macadamias are low in protein and high in fat.
Benefits of Nuts
- Reduces the risk of heart disease and diabetes.
- Lowers blood pressure and prevents hypertension.
- Lowers levels of LDL, the "bad" cholesterol.
- Keeps your hormones balanced and healthy.
- Fights fatigue and keeps you feeling energized.
- Boosts memory and brain function.
- Reduces stress and improves mood.
- Supports immune system and helps wounds to heal.
- Helps in weight control and weight loss.
- Prevents premature aging and wrinkles formation.
- Improve the condition and appearance of your skin.
- Helps fight inflammation and reduces swelling.
- Helps your digestive system to function properly.
- Improves vision and eye health.
- Boosts fertility and increases the chances of conceiving.
Every body is different, not everyone can eat nuts. Some people have nut allergies and can't eat nuts. It is essential that people with allergies to nuts avoid all nuts and nut products. Tree nuts allergies are the most common, affecting millions of people every year. These people are at risk of serious or potentially life threatening allergic reactions if they consume nuts. Symptoms of nuts allergies include difficulty breathing, cramps, and skin changes.
Many people with an allergy to peanuts are also allergic to one or more tree nuts, like walnuts, pecans or almonds. Nuts allergy can be a tricky condition to have, primarily because so many products contain nuts. The best way to manage nuts allergy is total avoidance. Tree nuts allergy is likely to be a lifelong condition. Most people with peanut or tree nut allergies are able to eat seeds without problem.
- Avoid nuts and nuts products if you have an allergy to them.
- Add healthy nuts such as walnuts and almonds to your diet.
- Aim to eat nuts four or five times a week.
- When buying nuts, look for raw or dry roasted and skip the added oils and salt.
- Try to eat mixed nuts as a pre-workout snack.
- Avoid eating unhealthy snacks such as chips, cookies, candy bars, and cakes.
- Drink plenty of water, even if you are not thirsty, in order to stay hydrated.
- Eat different kinds of nuts.
- Try to avoid overeating.
- Choose raw nuts instead of salted or roasted ones.