What Are The Healthiest Nuts :- If you like nuts, there are many healthy options. Almonds, cashews, pecans, and pistachios are healthy nuts. Nuts provide plant-based protein, heart-healthy lipids, vitamins, and minerals. Nuts may cut diabetes, heart disease, and cancer risk, according to research.
If you want a varied, healthful snack, try these nuts. Here are some nuts’ health benefits and ways to eat them.
What Are The Healthiest Nuts
1. Almonds
Although nuts aren’t very high in calories, they are very good for you because they are full of protein, fiber, vitamins, and minerals. There are the following things in 23 whole almonds:
- Fat: 14.1g
- Fiber: 3.5g
- Protein: 5.8g
- Magnesium: 74.5mg
- Calcium: 74.29mg
The vitamins in almonds can help keep you from getting long-term diseases like diabetes, obesity, and metabolic syndrome.4 These nuts can be used in many ways and are a favorite among people who like nuts. You can buy them plain, toasted, sliced, or covered in different tastes.
2. Brazil Nuts
About the following are found in six Brazil nuts:
- Fat: 19g
- Fiber: 2g
- Protein: 4.34g
- Selenium: 544 micrograms
Selenium can be found in large amounts in creamy Brazil nuts. This mineral might help keep you from getting some diseases. Also, selenium helps make DNA, keep cells alive, and keep the thyroid gland working.
3. Cashews
There are the following things in one ounce of dry-roasted cashews:
- Fat: 13.2g
- Fiber: 0.9g
- Protein: 4.34g
- Potassium: 160mg
- Phosphorous: 139mg
The amount of copper in this serving of cashews is about 70% of the daily suggested amount (RDA). This nutrient helps make energy and keeps the immune and brain systems healthy.
4. Peanuts
Folate is found in large amounts in peanuts, which are formally legumes but are usually just called nuts. DNA and other genetic material can’t be made without this mineral. People who don’t eat meat often can get a lot of folate from peanuts. Also, pregnant women need folate to keep their babies from being born with problems.
Like most other nuts, peanuts are full of brain-boosting fats and vitamin E. One ounce of peanuts contains about:
- Fat: 14g
- Fiber: 2.4g
- Protein: 7g
5. Pecans
Pecans have zinc, fiber, copper, and thiamine in them. People who eat nuts may have a better balance of good (HDL) and bad (LDL) cholesterol in their bodies.
One ounce of pecans (19 halves) contains:
- Fat: 20g
- Fiber: 2.72g
- Protein: 2.6g
- Copper: 0.3mg
- Thiamine: 0.2mg
- Zinc: 1.28mg
Also See :- Health Benefits of Dark Chocolate
6. Pistachios
Pistachios are full of good things for you, like protein, fiber, and vitamins. Scientists have found that eating nuts may be good for your skin, gut, and brain.
A one-ounce serving of pistachios contains:
- Fat: 12.8g
- Fiber: 3g
- Protein: 5.73g
- Potassium: 289mg
7. Walnuts
There are monounsaturated fats in all nuts, but walnuts have a lot of them. ALA, a type of omega-3 fatty acid found in plants, can be found in walnuts. ALA is good for your heart. Eating half a cup of these tasty treats every day might also help lower bad cholesterol.
A one-ounce serving of walnuts contains:
- Fat: 17g
- Fiber: 2g
- Protein: 4g
- Potassium: 129mg
- Magnesium: 42.3mg
Benefits of Eating Nuts
Nuts are a healthy addition to any diet because they contain omega-3 fatty acids, fiber, and protein. A lot of nuts are also good for you in other ways that help with long-term diseases like diabetes, heart disease, and fat.
Have Been Shown To Lower Heart Disease Risk
Researchers have found that eating more nuts may lower your chance of getting high blood pressure and cholesterol.1. ALA, an omega-3 fatty acid, is good for your heart. Because walnuts have ALA, they may lower the risk of heart disease and stroke.
Manage Weight
It has been found that nuts can help you lose weight. One study found that eating almonds was linked to a lower body mass index (BMI), and eating walnuts was linked to a lower body fat.
Tips for Eating Nuts
It’s good for you to eat nuts. To get the most health effects, watch how you eat them.
Here are some tips for eating nuts:
Be aware of additives:- Nuts that haven’t been added to much should be dry-roasted or oil-roasted. Cut down on the ones that have a lot of extra salt, sugar, or oils. Check out the things that go into nut butters. Some foods, like peanut butter, have unhealthy trans fats, extra sugar and salt, and hydrogenated oils.
Focus on portion control:- Keep in mind that a serving is a handful, which is about an ounce and has 160 to 180 calories. You can buy snack packs that are easy to carry with you or put nuts in small containers ahead of time.
Mix them together:- Different kinds of nuts, chocolate, beans, pretzels, and dried fruits are often found in trail mix. Heart disease and diabetes may be less likely to happen if you eat tree nuts with dried fruits.
Pair them with a carb:- This makes a snack or meal fuller. When you eat a protein and a carb together, you’ll feel full for longer.28 For instance, try putting nuts on top of rice.
Try unsalted or lightly salted nuts:- If you want something salty but don’t want to go overboard, look for types that are lightly salted. Read the labels on the ingredients too. Different brands have different amounts of salt.
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