Instead of munching on potato chips and other pre-packed goods, you should snack on nuts. Unless you have a nut allergy, there is no reason why you shouldn’t consume nuts regularly. There are plenty of nuts though, but if you’re a serious health “nut,” you probably want to know which one is the best choice. Here are the nuts ranked according to their health benefits and nutritional value:
According to experts and dietitians, pistachios are the healthiest nuts in the world. This may come as a surprise, but they are loaded with several nutrients, including healthy fats, protein, and fiber. Why is this the healthiest nut? Pistachios can provide the following benefits:
- Great for stopping stress eating
- Have soothing effect when you shell them
- Have the lowest calories, so you can enjoy 49 nuts per serving
- Can lower inflammation and oxidative stress
- Can reduce high cholesterol levels to protect the heart
Pistachios can be added to various recipes, but they are best eaten plain.
Walnuts are considered a brain food for many years. Here are the reasons why these nuts should be added to your daily diet:
- Contain omega 3s (ALAs) for improved brain function
- Protect against heart disease
- Lower inflammation
- Prevent premature aging
Walnuts are also easy to add to your meals, including as toppings to your oatmeal.
#3 Brazil Nuts
Brazil nuts are well-known for their selenium content, which is an antioxidant that can prevent different diseases. The mineral is also used for improving reproductive health, which makes Brazil nuts a good snack for pregnant women. Plus, selenium is good for the thyroid.
Cashews are well-loved by experts because of their richness in magnesium and copper. Magnesium is a mineral that can improve muscles and nerves, while also controlling blood sugar levels. Meanwhile, copper is required by the body to absorb and use iron.
Almonds are lauded for their high vitamin E content, which helps in improving skin appearance and health. Aside from that, almonds have many other benefits, including:
- Improving immunity
- Protecting the body against oxidative damage
- Rich in magnesium, folate, and calcium
- High in monounsaturated fat, a healthy fat for inflammation reduction
Consuming almonds regularly may be able to help lower heart disease risk.
Other healthy nuts that you should consume are macadamia nuts, which have high calories but are also high in nutrients. Pecans are also a great choice because they are rich in vitamins A and E, along with minerals zinc, potassium, and calcium. Include hazelnuts and peanuts. As much as possible, avoid adding salt or sugar and if you’re going to eat packaged nuts, choose those with only 100 to 200 calories.