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All nuts are healthy, but which are the healthiest? In our quest for the healthiest nuts, we have decided to list down the healthiest chracteristics of all nuts.
Nuts are great to keep on hand, as they're crunchy, filling, and healthy. You can get your fill of plant-based protein, fiber, and healthy fats from them. They're delicious on their own, with fruit, or in salads, desserts, or grains.
Eating more nuts may also help you maintain a healthy weight and lower risk of developing some diseases, like heart disease. Also, nuts are a great snack for kids. Including nuts in your child's diet may increase their consumption of protein, healthy fats, and fiber.
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Nuts range widely in chewiness, taste, and nutrient density. For a better understanding of the different characteristics of some of the healthiest nuts, read on.
The Healthiest Nuts for You
Read about the healthiest nuts that you can have:
1) Walnut
Nutrient-dense and associated with numerous health benefits, walnuts are one of the healthiest nuts.
These nuts are a great source of mineral copper, which is used by the body to make enzymes necessary for things like creating energy and constructing nerve transmitters. Copper is useful for a variety of bodily processes, including immune system maintenance and development of new blood vessels.
Several risk factors for cardiovascular disease, such as high blood pressure, low good cholesterol (HDL), and high bad cholesterol (LDL), may be mitigated by eating walnuts.
Read more about the nutritional facts and health benefits of walnuts.
2) Almond
Due to their delicious taste, high nutrient content, and low price, almonds have gained widespread popularity. Raw or roasted, almonds are a versatile food that can be turned into nut butter, flour, and even milk.
Vitamin E is a fat-soluble nutrient that acts as an antioxidant to shield cells from free radical damage. Getting enough of the vitamin is beneficial for a healthy immune system and efficient cell-to-cell communication. Almonds are an excellent source of vitamin E.
Almonds are a great way to get healthy fats, protein, fiber, and a variety of vitamins and minerals, and they may even help lower risk factors for cardiovascular disease like high levels of LDL (bad) cholesterol and abdominal fat.
Finally, almonds may improve digestive health by encouraging the development of good bacteria in the intestines.
Read why almonds are good for your health.
3) Brazil Nut
Especially rich in the mineral selenium, Brazil nuts are a great way to get your daily dose of healthy fats and protein.
Vitamin E and magnesium, a mineral necessary for regulating blood sugar and blood pressure, nerve function, and energy production, are both abundant in Brazil nuts.
Selenium, a mineral essential for thyroid hormone synthesis and DNA synthesis, is abundant in these nuts, making them one of the best dietary sources of the mineral. Brazil nuts are considered one of the healthiest nuts because of their selenium content.
The amount of selenium in Brazil nuts varies depending on a variety of factors, but this mineral acts as a potent antioxidant and may provide protection from oxidative damage.
4) Pistachio
The name pistachio comes from the Greek word 'pistakion', which means green nut. Pistachios are of the healthiest nuts that have been consumed by humans since 6,000 BC.
These vibrant nuts are nutrient dense without being calorie or fat heavy. Pistachios are high in vitamin B6, which is essential for proper nutrient metabolism and immune system function.
The carotenoids lutein and zeaxanthin, as well as anthocyanins, flavonoids, and proanthocyanidins, are just some of the plant compounds found in abundance in these nuts. These compounds have powerful antioxidant and anti-inflammatory effects.
5) Cashew Nut
Cashews are delicious in both savoury and sweet preparations due to their crunchy texture and creamy mouth feel. These versatile nuts can be consumed in their raw, roasted, or nut butter forms.
One of the healthiest nuts on the planet, they're rich in protein, vitamin K, magnesium, and manganese, all of which contribute to strong bones.
Read about the nutritional facts and health benefits of cashew nuts.
6) Pecan
Pecans, which are relatively mild nuts, are frequently used in baked goods, pies, salads, and grain dishes. They famously (and tastily) pair well with pumpkin pie.
Pecans are one of the healthiest nuts, being a good source of healthy fats, fiber, vitamins, and minerals. They're a great source of the mineral zinc, which helps with everything from immunity to wound healing to making new DNA and growing and developing bodies. Moreover, studies have shown that pecans are good for heart.
7) Hazelnut
Nutrient-rich hazelnuts are one of the healthiest nuts. They contain beneficial fats, protein, and fiber.
Hazelnuts are rich in plant compounds like gallic acid, epicatechin, caffeic acid, and quercetin that have antioxidant and anti-inflammatory effects, in addition to being a good source of vitamins and minerals. Adding these nuts to your diet may enhance its quality and boost your consumption of antioxidants.
All nuts are extremely healthy. To name a few, almonds, pistachios, walnuts, pecans, Brazil nuts and hazelnuts are chock full of nutrients, making them some of the healthiest nuts you can have.
