Pistachios, almonds, and walnuts stand out as some of the most beneficial nuts, providing numerous advantages that can enhance your diet significantly.
According to Healthline , nuts are veritable reservoirs of nutrients, abundant in fiber, antioxidants, vitamins, minerals, beneficial fats, and proteins. Research mentioned by Health.com suggests that consuming nuts could aid in lowering the chances of developing diabetes, heart disease, and specific types of cancer.
Take a detailed look at nine of the most nutritious nuts you should consider adding to your diet.
1. Almonds
An ounce (28 grams) of roasted almonds contains 170 calories, with 15 grams of fat, 6 grams of protein, 3 grams of fiber, along with important vitamins like vitamin E and minerals including magnesium.
Vitamin E aids in safeguarding cells against oxidative harm and assists in bolstering immune response as well as cell-to-cell interaction. Research indicates that almonds could contribute to lowering low-density lipoprotein (LDL), often referred to as bad cholesterol, along with decreasing inflammation, thus enhancing cardiovascular and gastrointestinal wellbeing.
2. Pistachios
Pistachios contain fewer calories and less fat compared to numerous other types of nuts, offering 159 calories, 13 grams of fat, and 6 grams of protein for each ounce. These nuts are abundant in vitamin B6 as well as antioxidants such as lutein and flavonoids. Such nutrients aid in lowering blood pressure, boosting metabolism, strengthening the immune system, and improving general cardiovascular health.
3. Walnuts
Walnuts are notable for their high levels of ALA omega-3 fatty acids, providing 2.57 grams per ounce. They also contain essential minerals like copper and manganese, which support brain health and immune function.
Research suggests that walnuts can lower LDL cholesterol, blood pressure, and triglycerides, reducing the risk of heart disease.
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Assorted nuts in a bowl. Illustration photo by Pexels |
4. Cashews
An ounce of cashews contains 157 calories, 12 grams of fat, and 5 grams of protein. They are a good source of vitamin K, magnesium, and manganese, which are essential for bone health.
Studies suggest that cashews may help improve blood pressure and triglyceride levels, though further research is needed.
5. Pecans
A single ounce of pecans contains 201 calories, 21 grams of fat, and 3 grams of fiber, as well as zinc and manganese. Zinc aids in immune system support, promotes wound healing, and assists in DNA synthesis.
Pecans might also aid in enhancing heart health by reducing LDL cholesterol levels.
6. Macadamia nuts
Macadamia nuts contain 204 calories, 21.5 grams of fat, and 2 grams of protein per ounce, along with vitamin B1 and manganese. Research shows that macadamia nuts can help lower LDL cholesterol, triglycerides, and blood sugar levels.
7. Brazil nuts
Brazil nuts are a great source of selenium, as one ounce provides 989% of the recommended daily intake. This mineral aids in thyroid function and DNA synthesis; however, it’s important to consume them in moderation to prevent excessive intake.
These nuts are abundant in vitamin E and magnesium, nutrients that assist in regulating blood glucose levels and blood pressure, maintaining proper nerve function, and contributing to energy generation. Furthermore, they exhibit anti-inflammatory and antioxidant characteristics.
8. Hazelnuts
An ounce of hazelnuts contains 178 calories, with 17 grams of fat and 4 grams of protein. These nuts are abundant in vitamin E, manganese, magnesium, and beneficial plant substances. Such nutrient composition can aid in reducing LDL and overall cholesterol levels while providing anti-inflammatory advantages.
9. Peanuts
Although botanically classified as legumes, peanuts share a nutrient profile akin to tree nuts. Each ounce of these contains approximately 7 grams of protein and includes polyphenol antioxidants along with folate. This latter nutrient plays an essential role during pregnancy by aiding both fetal and placental growth.
Peanuts might also lower the chances of developing cardiovascular diseases and having a stroke; however, this advantage doesn't apply to peanut butter.
