Nuts can decrease your risk of heart disease and boost your immune system, many other health advantages. Walnuts, pistachios, and almonds are a few kind of nuts.
Eating nuts has numerous advantages, include keeping a healthy body weight and lowering your chance of developing certain conditions like heart disease.
They are an excellent source of :
- fiber
- antioxidants
- vitamins and minerals
- healthy fats
- protein
Nutrient profiles, textures, and flavors vary amongst nuts. They taste fantastic on their own, combined with grains, salads, and desserts, or as an accompaniment to fruit.
Check out these nine healthy nuts to include in your diet.
1.Peanuts
Although they are classified as legumes, peanuts are more closely related to tree nuts in terms of their nutritional profile, health advantages, and culinary applications. Extremely affordable and easily accessible.
28.35 grams of raw peanuts contain:
- Calories: 162
- Fat: 13.5 grams
- Protein: 7 grams
- Carbs: 6 grams
- Fiber: 2.5 grams
- Vitamin B3 (niacin): 23% of the DV
- Vitamin B9 (folate): 17% of the DV
- Magnesium: 12% of the DV
Plant protein, which is abundant in peanuts, may contribute to feelings of fullness. They are rich in folate, a B vitamin that is particularly vital during pregnancy since it plays a part in fetal and placental development, and they are also loaded with polyphenol antioxidants.
2.Cashews
Cashews complement both savory and sweet foods with their crunchy texture and creamy mouthfeel. They are delicious raw, roasted, or made into nut butter.
A mere ounce (28 grams) of unprocessed cashews provides:
- Calories: 157
- Fat: 12 grams
- Protein: 5 grams
- Carbs: 9 grams
- Fiber: 1 gram
- Vitamin K: 8% of the DV
- Magnesium: 20% of the DV
- Manganese: 20% of the DV
These nuts are an excellent source of a number of nutrients that are necessary for healthy bones, such as
- protein
- vitamin K
- magnesium
- manganese
Consuming cashews decreased lipid and blood pressure levels.
3.Walnuts
Walnuts have an outstanding nutritional profile and are associated with several health advantages.
These nuts are a great source of copper, a mineral your body requires to make enzymes that are involved in the manufacture of neurotransmitters and energy. Moreover, copper promotes blood vessel growth and immune system performance.
In just one ounce (28 grams), there is
- Calories: 185
- Fat: 18.5 grams
- Protein: 4 grams
- Carbs: 4 grams
- Fiber: 2 grams
- Copper: 50% of the DV
- Magnesium: 11% of the DV
- Manganese: 42% of the DV
It has been demonstrated that walnuts improve heart health and may lower a number of heart disease risk factors, such as high levels of:
- blood pressure
- LDL cholesterol
- triglycerides
It’s higher in ALA omega-3 fatty acids.
In addition, research on humans and animals suggests that consuming 1-2 ounces (28–57 grams) of walnuts daily may enhance cognitive performance and lower dementia risk factors like heart disease and type 2 diabetes. its said
4.Almonds
Almonds are well-liked because of their flavor, remarkable nutritional profile. They can be consumed raw or roasted, and they’re frequently used to make almond milk, flour, and butter.
A toasted almonds measuring one ounce (28 grams) includes:
- Calories: 170
- Fat: 15 grams
- Protein: 6 grams
- Carbs: 6 grams
- Fiber: 3 grams
- Vitamin E: 45% of the Daily Value (DV)
- Magnesium: 19% of the DV
- Manganese: 27% of the DV
Vitamin E, a fat-soluble vitamin that acts as an antioxidant to save your cells from oxidative damage, is particularly abundant in these nuts. Moreover, this vitamin facilitates cellular communication and immune system activity.
In a 12-week trial including 219 young individuals, it was discovered that daily consumption of 2 ounces (56 grams) of almonds significantly lowered LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c, a blood sugar management indicator.
5.Pistachios
Compared to many other nuts, these colorful nuts are lower in fat and calories while yet being loaded with nutrients.
Vitamin B6, which is necessary for immune system and nutrient metabolism, is one of the many nutrients that pistachios are a good source of.
Just 1 ounce (28 grams) of pistachios contains:
- Calories: 159
- Fat: 13 grams
- Protein: 6 grams
- Carbs: 8 grams
- Fiber: 3 grams
- Vitamin B1 (thiamine): 21% of the DV
- Vitamin B6: 28% of the DV
- Phosphorus: 11% of the DV
Additionally abundant in these nuts are plant chemicals that may have anti-inflammatory and antioxidant qualities, such as:
- carotenoids lutein and zeaxanthin
- anthocyanins
- flavonoids
- proanthocyanidins
One group in a 4-month research of 100 overweight individuals consumed 1.5 ounces (42 grams) of pistachios daily and engaged in a behavioral weight-loss program based on group dynamics, while the other group did not engage in any weight-loss activities.
While both groups lost about the same amount of weight, the pistachio group’s blood antioxidant levels and blood pressure significantly increased.
6.Pecans
Pecans are moderate nuts that are often used in salad dressings, pastries, and pies.
A single ounce, or 28 grams, of roasted pecans offers:
- Calories: 201
- Fat: 21 grams
- Protein: 3 grams
- Carbs: 4 grams
- Fiber: 3 grams
- Vitamin B1 (thiamine): 11% of the DV
- Zinc: 13% of the DV
- Manganese: 48% of the DV
They are an excellent source of zinc, a mineral that is crucial for:
- immune function
- wound healing
- DNA synthesis
- growth and development
Furthermore, several studies indicate that pecans are good for heart health.
A brief 8-week trial including 56 individuals at risk for heart disease showed that daily pecan eaters significantly lowered their levels of triglycerides and low-density lipoprotein (LDL) in comparison to the control group.
7.Macadamia nuts
Nutritious and buttery in texture, macadamia nuts offer a variety of benefits. A mere ounce, or 28.35 grams, provides
- Calories: 204
- Fat: 21.5 grams
- Protein: 2 grams
- Carbs: 4 grams
- Fiber: 2.5 grams
- Vitamin B1 (thiamine): 28% of the DV
- Manganese: 51% of the DV
- Copper: 24% of the DV
These nuts are a favorite among individuals following low-carb diets since they are higher in good fats and lower in carbohydrates than many other nuts.
Eating tree nuts, such as macadamia nuts, may help lower LDL cholesterol, triglycerides, and blood sugar levels, according to a 2015 analysis of 61 scientific trials.
8.Brazil nuts
Selenium is one of the several nutrients that Brazil nuts are high in.
A serving of one ounce (28 grams) has
- Calories: 187
- Fat: 19 grams
- Protein: 4 grams
- Carbs: 3 grams
- Fiber: 2 grams
- Vitamin E: 11% of the DV
- Magnesium: 25% of the DV
- Selenium: 989% of the DV
Brazil nuts are a good source of several vitamins and minerals, such as magnesium, which is necessary for
- blood sugar and blood pressure regulation
- nerve function
- energy production
These nuts are also among the best in terms of selenium content, which is essential for the synthesis of DNA and thyroid hormones in your body.
However, in order to prevent selenium poisoning, it is recommended that you limit your daily intake of nuts to no more than a handful. This is because 400 mcg is the top limit.
However, taking too many supplements rather than eating too much food increases your risk of developing this illness.
9.Hazelnuts
Packed with fiber, protein, and healthy fats, hazelnuts are incredibly nutrient-dense. Merely one ounce, or 28 grams, has
- Calories: 178
- Fat: 17 grams
- Protein: 4 grams
- Carbs: 5 grams
- Fiber: 3 grams
- Vitamin E: 28% of the DV
- Magnesium: 11% of the DV
- Manganese: 76% of the DV
Hazelnuts contain a wealth of healthful plant components, including the following, which may have antioxidant and anti-inflammatory properties in addition to making them an excellent source of vitamins and minerals.
- gallic acid
- epicatechin
- caffeic acid
- quercetin
Eating hazelnuts on a regular basis may also help lower heart disease risk factors like high LDL and total cholesterol levels, according to a 2016 assessment of nine research.
Takeaway
Nuts are excellent providers of vitamins, minerals, fat, protein, and fiber.
Among other advantages, eating them as part of a nutrient-dense diet may lower your risk of heart disease and boost your immune system.
Nuts are also tasty and versatile. You can eat them by themselves or in combination with other wholesome foods such as fruits and vegetables.