Nuts are highly popular tasty, nutritious foods that are beneficial for health as they may protect you against the risk of heart disease and other various health conditions. Nuts are good sources of fiber, protein, vitamins, and minerals, as well as healthy fats.
This article reviews the ten most healthful types of nuts you should eat every day:
Walnuts are good for the heart due to their high content of the omega-3 fatty acid, which has beneficial effects on the health of the heart and blood vessels. Also, walnuts contain alpha-linolenic acid, which helps reduce the risk of heart disease. Interestingly, according to studies, walnuts have beneficial effects on the brain. Here are some of the health benefits of eating a handful of walnuts daily.
Almonds have been shown to aid weight loss and lower blood pressure in persons who are overweight or obese. The antioxidants help fight inflammation and reduce the risk of getting heart disease, diabetes, and some forms of cancer.
3. Brazil nut
Brazil nut may help reduce your cholesterol levels, inflammation, prevent liver cirrhosis, coronary artery disease, cancer, and help strengthen your nervous system, which will help you to cope with stress. Thanks to its high content of phosphorus, potassium, magnesium, calcium, thiamine (b1), vitamin b6, Vitamin E, and Polyunsaturated fat. Additionally, Brazil nut contains a lot of mineral called selenium, which protects men from the risk of developing prostate cancer. For prevention, eat only one or two Brazil nut per day.
Pecans are incredibly high in calories and contain many valuable elements such as Vitamin A, B, C, E, iron, potassium, calcium, phosphorus, zinc, magnesium. Eating Pecans may benefit fatigue, lack of appetite, anemia, reduce cholesterol, and prevent cancer.
Due to the content of fatty acids in pistachios, it helps to lower “bad” cholesterol, thereby preventing the progress of heart attacks and atherosclerosis. Also, pistachios contain lutein and zeaxanthin, which are very useful to the eye. Both carotenoids increase visual acuity (clearness of vision), making it an excellent measure to improve eye health. Experts recommend consuming no more than 2-3 ounces of pistachios per day to reduce the chance of coronary disease.
Peanuts normalize blood sugar levels. For somebody with diabetes, peanuts are useful when eating regularly. Peanuts contain magnesium, which has a positive effect on the heart, blood pressure, and metabolism. Additionally, peanuts may strengthen your immune system, improves memory, helps you to concentrate and combats stress.
Cashew is beneficial for atherosclerosis. It has a lot of magnesium, which relaxes blood vessels. Cashew has antidiabetic properties, lower blood sugar levels, and prevents the complication of diabetes.
What’s more, cashews may help in the remedy of skin diseases, including eczema, dermatitis, psoriasis, and other conditions resulting from weakened metabolism. Here are some other health benefits of eating cashews every day.
Hazelnuts have a beneficial effect on hemoglobin, normalize the balance of blood cells. Studies have shown that hazelnuts may activate brain activity, improves concentration and memory. Besides consuming, hazelnuts regularly may eliminate toxic compounds from your body, strengthens your bones and teeth, as well as boosts your immune system.
9. Pine nuts
Pine nuts contain all essential amino acids, polyunsaturated fatty acids, vitamins, and mineral elements. Consuming pine nuts may enhance physical and mental performance, normalizes cholesterol in the blood, promotes the removal of toxic substances from the body, reduce the risk of coronary heart disease, diseases of the gastrointestinal tract, including peptic ulcer and gallstone disease.
Chestnut is rich in vitamins and minerals such as potassium, manganese, calcium, phosphorus, and magnesium. Eating chestnuts may benefit in eliminates harmful substances, improves the functioning of the digestive tract. And also lowers blood pressure, reduces bad cholesterol, dilates blood vessels, increased energy levels, prevents blood clots, normalizes the heart, normalizes the secretory function of the gall bladder, and increased brain function.