Nuts are a real proof of the nature that good things come in small packages. Nut family includes hazelnuts, Brazil nuts, cashews, macadamia nuts, walnuts, pine nuts, pecans, and pistachios and walnuts. All of them have various nutrition credentials and will offer numerous health benefits. They are packed with vitamins, minerals, heart-healthy fats, and protein.
Health Benefits of Nuts
Here are the most beneficial nuts for our health, selected by Your Health Tubers:
- Walnuts
We include walnuts in the category of the greatest nuts because they are the richest source of omega-3 fatty acids and an excellent source of heart-healthy monounsaturated fats 1 .
Walnuts contain manganese that can reduce symptoms of PMS. They have the great antioxidant power that can help fight inflammation, protect the body from cellular damages, which contribute to premature aging, heart disease, and cancer 2 .
You can easily add them to your healthy diet – just chop or put in your favorite salads, vegetable plates, and desserts.
Nutrition per serving: 14 walnut halves = 17 grams’ fat, 183 calories 3
- Hazelnuts
Hazelnuts have numerous health benefits and are very high in energy. They are an amazing source of dietary fiber, and many minerals and vitamins. Hazelnuts are also rich in monounsaturated fatty acids that can help to lower bad cholesterol, prevent coronary artery disease, cancer, and strokes 4 5 6 .
They are an amazing source of folate and vitamin E. Folate is a significant B-complex vitamin that prevents megaloblastic anemia, which defects in the newborns 7 8 . So, the expectant mothers should consume more hazelnuts.
A healthy daily intake of hazelnuts is 20 nuts. You can also use hazelnut oil that has a wonderful nutty aroma and will protect your skin from dryness.
Nutrition per serving: 20 hazelnuts = 17 grams’ fat, 176 calories 9 .
- Almonds
The health benefits of almonds are wide, and they are usually used as a healthy solution for treating respiratory disorders, constipation, coughs, anemia, heart disorders, diabetes, and impotence 10 11 . They also help in maintenance of healthy skin, hair, and dental care 12 .
This extremely nutritional nut is a great source of calcium, vitamin E, iron, magnesium, and phosphorous. It also contains zinc, copper, niacin, and selenium 13 .
Almonds contain 2 vital brain nutrients that have been shown to increase the activity of the brain, resulting in decreased manifestation of Alzheimer’s disease.
Nutrition per serving: 23 almonds = 13 grams’ fat, 160 calories 14 .
- Pecans
Pecans contain numerous nutrients, antioxidants, vitamins and minerals that offer delightful health benefits. There is a saying: Take pecans, not pills!
According to the National Pecan Sheller’s Association, pecans are a great source of healthy unsaturated fat and only a handful of pecans can lower cholesterol levels 15 .
Furthermore, pecans contain up to 19 vitamins and minerals, such as vitamins A, B, and E, calcium, folic acid, magnesium, potassium, zinc, phosphorus and etc. A daily intake of pecans will provide you 10 % of the recommended intake of fiber per day. Pecans are also an excellent source of age-defying antioxidants.
Nutrition per serving: 18 medium halves = 20 grams’ fat, 198 calories 16 .
- Cashews
Crunchy and tasty cashews are packed with antioxidants, vitamins and minerals that are essential for overall health.
Cashews are real brain boosters! They are particularly rich in zinc, iron, and magnesium that help to improve memory and fight against memory loss 17 .
Nutrition per serving: 18 nuts = 12 grams’ fat, 164 calories 18 .
- Brazil Nuts
Brazil nuts are high in calories, they contain good quantities of vitamins, minerals, and anti-oxidants. They are an abundant source of selenium that helps to prevent certain types of cancer, including prostate, breast, and bone cancer 19 . They are also an ideal food for people with low thyroid function 20 .
Brazil nut oil has many medicinal applications as a massage oil and emollient. It has nice yellow color and wonderful sweet taste and smell. This oil will keep your skin protected from dryness.
Nutrition per serving: 4-5 medium Brazil nuts = 16 grams’ fat, 182 calories.
Note: Do not consume more than the recommended daily dose, because they contain high levels of selenium, which can be harmful to your health. So, stick to one serving or lesser.
Conclusion:
Packed with fiber, protein, and essential fats, they are one of the most beneficial foods for our health. However, if you want to lose weight you should carefully pick which nuts are good for your diet.
The Australian Dietary Guidelines in 2013, include nuts in the same food group as fish, meat, eggs, legumes, and poultry due to their content of protein.
In the majority of nutritional studies, about 1-ounce of 3 nuts a day is the minimal amount that is necessary to provide significant benefits, and that is the amount Your Health Tubers recommend that you include into your daily diet.