Regularly eating nutritious nuts is a need and hobby of many people today. Nuts bring many health benefits, from supporting a healthy heart to protecting against cancer.
Here are some healthy nuts that you should eat every day:
1. Almonds
Almonds are the highest source of calcium among nuts, which helps keep bones strong and healthy, as well as the proper functioning of nerves and muscles. The healthy fats and high fiber content in almonds help control cholesterol levels, which is good for heart health.
Eating almonds may provide even more benefits; supporting gut health by promoting the growth of beneficial strains of bacteria, including Lactobacillus and Bifido-bacteria. The skin is also filled with protective compounds called flavonoids that have antioxidant benefits.
2. Cashews
Cashews contain many vitamins and minerals, antioxidants such as vitamins E, K, B6 and minerals copper, phosphorus, zinc, magnesium, iron and selenium to help maintain good body functions.
Studies show that including cashews in your diet can help improve blood lipid levels and lower blood pressure, both of which support heart health. Cashews are also beneficial for preventing cancer, nourishing hair and skin, promoting bone health, weight loss, and preventing gallstones.
Cashews are a great choice for vegetarians because they provide a good amount of protein and are a good source of minerals. Cashews are also rich in magnesium, which has been shown to improve memory and delay age-related memory loss. Cashews are a good source of heart-healthy monounsaturated fats and provide plant sterols, which can help control cholesterol levels.
3. Chestnuts
A popular and versatile ingredient, chestnuts are low in fat and calories, and are a good source of protective antioxidants.
Aescin in chestnut extract has an effective anti-inflammatory effect in trauma, venous insufficiency and swelling. The aescin compound in chestnut is effective in treating CVI, helping to increase blood flow in the patient’s veins, improving symptoms.
In addition to its effective anti-inflammatory effects, aescin in chestnuts also significantly reduces the growth of tumor cells in certain cancers such as liver cancer, leukemia and multiple myeloma.
Some studies have also shown that aescin can kill cancer cells in pancreatic cancer and lung cancer.
4. Macadamia nuts
With one of the highest fat contents, macadamia nuts are often used to add flavor and texture to dishes.
They are also a rich source of heart-healthy monounsaturated fats and therefore help manage cholesterol and regulate heart disease risk factors. They are a good source of fibre and make a beneficial contribution to the absorption of minerals, including magnesium, calcium and potassium.
5. Pistachios
A popular ingredient in desserts and puddings, pistachios add an attractive color to dishes, thanks to pigments that have antioxidant properties.
A 30g serving of pistachios provides: 169 kcals/706KJ, 6.1g protein, 13.6g fat, 1.7g saturated fat, 7.1g monounsaturated fat, 4.1g polyunsaturated fat, 5.4g carbohydrates, 3.1g fiber, 308mg potassium, 1.18g iron, 1.37mg vitamin E…
Compared to most other nuts, pistachios are lower in fat and calories and contain the highest amount of potassium. They are particularly rich in phytosterols, which support heart health. They are also the only nut that provides a reasonable amount of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes.
6. Walnuts
Like all nuts, walnuts provide “healthy” fats, and in this case, they are primarily polyunsaturated fats (PUFAs). In fact, walnuts have the highest concentration of the short-chain omega-3 essential fatty acid, alpha lipoic acid (ALA), of any edible plant, making them an incredibly valuable addition to a plant-based diet.
Animal studies suggest that the antioxidant content of walnuts, which is more abundant than any other nut, may be helpful in the fight against cancer, including colon and breast cancer.
