Top 8 Best Nuts to Eat for Better Health

Top 8 Best Nuts to Eat for Better Health

As all, we know Nuts are everyone’s super favorite and healthy snack options.

Usually, they are high in fat, but the fat they contain is a healthy fat. They are one of the good sources of fiber and protein.

Nuts are filled with great nutrients well some nuts there are definitely types you should eat less.

Multiple studies have shown that nuts provide various health benefits, especially in the case of reducing heart disease risk factors.

Here are some impressive nuts and their health benefits.

 

Health Benefits of Eating Nuts

Generally, nuts are good sources of fat, fiber, and protein.

Most of the fat found in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. Although, these nuts contain some saturated fat also.

Including magnesium and vitamin E, nuts also contain a number of vitamins and minerals.

Many studies have investigated that increased nuts intake results in increased health benefits.

Some studies found that diets high in nuts do not significantly affect weight gain or weight loss.

Yet, despite having little effect on weight, one good thing is that many studies have shown that people who eat nuts live longer than those who don’t.

This may be due to nuts and their ability to help prevent a number of chronic diseases.

Best Nuts to Eat for Better Health

Almonds

Almonds are nuts that offer a number of beneficial nutrients.

They are nutritious and have a good amount of vitamins and fatty acids.

Well, they do offer nutrition and these days almond milk is one of the top choices for people who don’t drink dairy milk. Almonds are healthy for your body.

Top Best Nuts to Eat for Better Health

One serving means, 28 grams or a small handful of almonds will provide,

  • Protein- 6 grams
  • Fiber- 3.5 grams
  • Calories- 161
  • Carbs- 6 grams
  • Fat- 14 grams
  • Vitamin E- 37% of the (RDI)Reference Daily Intake
  • Magnesium- 19% of the Reference Daily Intake

Health Benefits

Almonds may help to improve cholesterol levels.

Numerous studies have found that eating almonds-rich foods can help to reduce “bad” and oxidized LDL cholesterol, which is particularly harmful to heart health.

Although, one larger study combined the results of some other studies and concluded that the evidence is insufficient to suggest that almonds undoubtedly improve cholesterol.

However, almonds that are part of a low-calorie diet and eat as part of a low-calorie diet can help you lose weight and reduce blood pressure in people who are overweight or obese.

Eating food with one small handful of (28 grams) almonds may help lower blood sugar level,

which happens after a meal by as much as 30% in people with diabetes, but not significantly in healthy people.

In addition, almonds have been shown to reduce inflammation in people who have type 2 diabetes.

Almonds may offer a beneficial effect on the growth of your gut microbiota, including Bifidobacteria and Lactobacillus.

Read this next : Almonds: Surprising Nutritional facts and side-effects of almonds (2021)

Pistachios

Pistachios are also a powerhouse of nutrition these delicious nuts offer protein dietary fiber antioxidants and potassium.

These are a commonly used nut that is high in fiber.

Top Best Nuts to Eat for Better Health

A one-ounce (28-gram) of pistachios contains roughly:

  • Calories- 156
  • Fat-12.5 grams
  • Protein- 6 grams
  • Carbs- 8 grams
  • Fiber- 3 grams
  • Vitamin E- 3% of the RDI
  • Magnesium- 8% of the RDI

Health Benefits

Similar to almonds, pistachios lower your blood sugar levels, blood cholesterol levels and lower your risk of developing type 2 diabetes.

Eating 56–84 grams of pistachios a day may help increase “good” HDL cholesterol.

Pistachios may help improve other heart disease risk factors, including blood pressure, weight, and oxidative status.

These super nuts improved digestion.

And also, help in eliminating dryness from the skin.

They have a high copper content, that helps in the absorption of iron into the body from food sources.

Vitamin b6 present in pistachios is a very important vitamin required for a healthy immune system.

This plays the main role in building blood and proper blood supply throughout the body.

Read this next: Health Benefits Of Pistachios

Walnuts

walnuts are amazing and are a very popular nut and an excellent source of omega-3 fatty acid and vitamin E.

Eating walnuts regularly help your body thrive.

Top Best Nuts to Eat for Better Health

A one-ounce (28-gram) of walnuts contains :

  • Calories- 182
  • Fat- 18 grams
  • Protein- 4 grams
  • Carbs- 4 grams
  • Fiber- 2 grams
  • Vitamin E- 1% of the RDI
  • Magnesium- 11% of the RDI

Health Benefits

Walnuts play an important role to improve a number of heart disease risk factors, this is maybe because of their high content of ALA and other nutrients.

Multiple studies have found that eating walnuts significantly helps to reduced total cholesterol and “bad” LDL cholesterol while increasing “good” HDL cholesterol levels.

Moderate consumption of walnuts may also improve other factors related to heart health, including blood pressure and the normal flow of blood through your circulatory system.

In addition, walnuts may help to reduce inflammation risk, which can contribute to many chronic diseases.

 

Cashew Nuts

Cashews are very high in calories. It also contains oleic and palmitoleic acids that provide good cholesterol.

They are a repository of minerals. These are rich in manganese, potassium, copper, iron, magnesium, zinc, and selenium.

It is rich in Vitamin B5, B6, riboflavin B1.

Top Best Nuts to Eat for Better Health

One ounce of whole cashew nuts roughly equals to,

  • Calories-155
  • Fat- 12 grams
  • Protein-5 grams
  • Carbs- 9 grams
  • Fiber- 1 gram
  • Vitamin E-1% of the RDI
  • Magnesium- 20% of the RDI
  • Potassium-150 milligrams
  • Zinc-1.6 milligrams (11% of recommended daily intake)
  • Iron-1.7 milligrams (9% of recommended daily intake)

 

Health Benefits

Cashews have lower fat content compared to other nuts.

So this is something that is good to the heart.

One study observed that a diet rich in cashews reduced blood pressure and increased levels of “good” HDL cholesterol.

Although, it had no significant effects on body weight or blood sugar levels.

It is high in magnesium and lowers blood pressure.

Because cashews contain high amounts of calcium and magnesium, bones harden by constant consumption.

While one study showed that a diet containing 20% calories from cashews improves blood pressure in people with metabolic syndrome.

Interestingly, some studies have shown that cashew supplements increase blood sugar in people with metabolic syndrome.

Another study noted that cashews increased the antioxidant potential of the diet.

Read this next: cashew nuts benefits for health

Peanuts

As you can see there are some great reasons to eat peanuts … as long as they are delicious enough. Peanuts belong to the legume family.

However, they have similar nutrient profiles and health benefits as other tree nuts.

 

One ounce of dry-roasted peanuts contains roughly:

  • Calories- 176
  • Fat- 17 grams
  • Protein-4 grams
  • Carbs- 5 grams
  • Fiber- 3 grams
  • Vitamin E- 21% of the RDI
  • Magnesium- 11% of the RDI

Health Benefits

Peanuts may improve heart disease risk factors.

Interestingly, one study found that peanut butter lower rates of type 2 diabetes in those women who ate peanut butter more than five times a week.

That’s not all … Some researchers say that they help to have a lower risk of heart disease and some types of protection from cancer (colon, prostate, and breast).

However, many brands contain large amounts of added ingredients such as oils, sugar, etc.

Therefore, it’s better to choose peanut butter with the highest peanut content.

Peanuts are available in salt form also, which may eliminate some of their nutritional value.

Instead of unsalted, flavored peanuts, try to choose plain.

Read this next: How are peanuts good for you?

Pecans

Pecans are often used in desserts, but they are very nutritious on their own.

Like other healthy nuts pecans are incredibly healthy and are a great source of healthy fats.

More than that, they are full of healthy vitamins, minerals, antioxidants, and many other nutrients that can help to improve our health in many different ways.

 

Normally One ounce (28 grams) of pecans contains roughly:

  • Calories- 193
  • Fat- 20 grams
  • Protein- 3 grams
  • Carbs- 4 grams
  • Fiber- 2.5 grams
  • Vitamin E- 2% of the RDI
  • Magnesium- 8% of the RDI

Health Benefits

Surprisingly to some, but pecans are also high in antioxidants, which can help to reduce inflammation throughout your body and both prevent and reduce oxidative stress.

studies have noted that pecans can lower “bad” LDL cholesterol in people with those who have normal cholesterol levels.

Pecans contain polyphenols, which are compounds that act as antioxidants.

And in one study, people who ate pecans as 20% of their daily calorie intake showed improved antioxidant profiles in their blood.

 

Brazil Nuts

These nuts are one of the most well-liked nuts that are using all around the world.

This Brazil nuts tree is generally found in rain forests like the Amazon Rain Forest.

Brazil nuts are scrumptious in addition to having numerous health benefits.

 

A one-ounce serving of Brazil nuts contains around:

  • Calories-182
  • Fat-18 grams
  • Protein-4 grams
  • Carbs- 3 grams
  • Fiber- 2 grams
  • Vitamin E- 8% of the RDI
  • Magnesium- 26% of the RDI

Health Benefits

Brazil nuts also include Selenium it is a mineral that acts as an antioxidant.

That has been shown to help with weight loss and helps to decrease the risk of cancer and heart disease.

It’s used for a number of bodily functions, but you only need to obtain small amounts of it through your diet.

The magnesium present in Brazil nuts helps to release the energy inside your body slowly, which makes sure that you remain healthy.

The magnesium helps to release energy from other foods, which can help, to assist muscle and nerve function.

These special nuts are good for your thyroid.

They also help your heart; Brazil nuts are a rich source of polyunsaturated fats, as well as minerals, antioxidants, and dietary fiber.

All of these are important nutrients that can potentially help to reduce the risk of heart disease.

Brazil nuts may also have a positive impact on your brain.

In addition to selenium, Brazil nuts also contain elegiac acid, which serves as both an antioxidant as well as an anti-inflammatory agent.

That may not only protect your brain but also provide effects akin to an antidepressant.

Studies noted that older adults who eat Brazil nuts on a regular basis may exhibit better mental function as well as heightened verbal fluency.

 

Hazelnuts

Hazelnuts are extremely nutrient-rich and are now being considered a superfood by individuals due to their incredible nutrition and health-promoting abilities.

These nuts are great sources of nutrients such as manganese, vitamin E, copper, magnesium, iron, and folate.

One ounce (28 grams) of hazelnuts contains roughly:

  • Calories- 176
  • Fat- 9 grams
  • Protein- 6 grams
  • Carbs- 6 grams
  • Fiber- 3.5 grams
  • Vitamin E- 37% of the RDI
  • Magnesium- 20% of the RDI

Health Benefits

Like many other nuts, hazelnuts can also help to promote the health of our hearts and reduce the risk of heart disease.

They are great sources of monounsaturated fatty acids, which can help to reduce bad LDL cholesterol while also increasing good HDL cholesterol.

One study found that consuming hazelnuts regularly can reduce inflammation and improved blood vessel function.

These nuts can actually help with weight loss and proper weight management when consumed in moderation.

Studies have found that hazelnuts can help to boost our metabolism, which can lead to more calories being burned throughout the day and weight loss.

Hazelnut diets may also be able to help to improve the look and quality of your skin and hair.

This is attributed to the high amounts of vitamin E that they contain.

studies have noted that hazelnut diets can improve cholesterol levels and increase the amount of vitamin E in the blood.

 

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