Top 10 Best Nuts for Good Health
The Best Nuts for Health will keep your Heart Happy, your Immunity Strong and your General Health in Top Condition
Nuts should be a part of your daily diet because they contain a wide range of nutrients. Many weight watchers shy away from nuts because of their supposed high fat content. What you may not know is that nuts are key players in:
- beautiful hair, nails and skin
- strong bones
- keeping your heart healthy
- cancer prevention
- and many more
Read on to find out what the top 10 Best Nuts for Health are, and what makes each of them special.
Asian parents often give their children almonds on exam days. This is with good reason: Compounds found in almonds help regulate the production of an important hormone in the brain called dopamine. Dopamine is a key player in proper brain development, sharpens your memory and boosts your mood. Almonds are one of the best nuts for health as well as a key brain boosting superfood.
To get the most nutritional benefit out of almonds, soak them in water overnight. By morning the almonds will have swelled up to double the size. Eat these soaked nuts in the early part of your day for an energetic day ahead.
2. Brazil nuts
Brazil nuts are easy to spot as they are among the largest in size, however they are actually seeds, not nuts. As their name suggests, Brazil nuts come from a tree originating in many South American countries, including Brazil.
Brazil nuts are very rich in selenium, a compound which allows the body to digest the proteins in nuts. Selenium is an important anti-cancer nutrient and is linked to good prostrate health. Further, the minerals found in Brazil nuts such as magnesium and zinc serve the nervous system and the muscular system as well as keep the immune system in tip top shape.
As brazil nuts are among the nuts that have a high saturated fat content, for those looking to maintain their weight, limit the consumption to 2 – 3 times a week with one serving (i.e. 6 – 8 nuts).
Many will testify that cashew nuts are one of the most delicious nuts in the planet. They taste yummy when eaten alone, but are also used to top off many dishes and desserts around the world.
Cashew nuts have bad press because of their high fat content. However, they are actually high in monounsaturated fatty acids, which are valuable for the heart. These help prevent coronary heart disease and lower the bad cholesterol in the blood.
Cashew nuts are also high in selenium, copper and zinc. Selenium is a powerful antioxidant which destroys harmful free radicals in the body, while copper helps in the absorption of essential minerals in the blood. Zinc is notably known for building a strong immune system as well as in healthy sperm generation.
Roasted chestnuts are a common snack in some countries like Turkey, but be wary of the calories that chestnuts are loaded with. Just 5 chestnuts pack on 85 calories, and the recommended daily intake for chestnuts is 3 nuts a day.
Not to worry, though. Unlike Cashew nuts, Chestnuts are very low in fat, and are loved for their unique sweet taste and crumbly texture. They are the only nuts that are primarily composed of starch and are used as a body building food.
Chestnuts are among the best nuts for health, and have potent benefits such as in healing damaged blood vessels and capillaries. They also help to maintain strong teeth, and help eradicate respiratory ailments.
Hazelnuts come from a small deciduous tree called the Hazel tree. The Hazel tree originates from Turkey and southern Europe, although it is now grown commercially in many countries, including USA. Turkey, Italy and USA are the leading producers of hazelnuts in the world.
The hazelnut is a rich, delicious nut with a striking flavour. Hazelnuts are among the healthiest nuts and they are packed with many important nutrients. Hazelnuts are high in B vitamins including B1, B2, B3, B5, B6 and B9. All the B vitamins are important throughout the body to perform various critical functions such as repairing damaged DNA, regulating the function of the nervous and digestive systems, as well as producing healthy red blood cells.
Looking for a beauty remedy? Look no further - Hazelnuts are amazing for skin, as they contain 86% of the Recommended Daily Allowance (RDA) of Vitamin E. Vitamin E is a powerful anti-oxidant that helps combat free radicle damage in the body. It repairs damaged cells and promotes smooth silky skin and hair.
Like hazelnuts, macadamia nuts have a notable sweet taste and are packed with nutrients, which make them among the best nuts for health.
Macadamia nuts are rich in heart-healthy fat. They are also among the world's only foods, which contain palmitoleic acid, which is known to speed up the body's metabolic rate, thus preventing excess fat storage.
These are among the best nuts for health, as they contain a wide variety of nutrients including fibre, vitamins and minerals like calcium, magnesium, copper and iron. 1 ounce of macadamia nuts contains 200 calories, so limit your daily intake if you are calorie counting.
Peanuts, also known as Ground nuts, grow underground. These are a popular snack, eaten roasted, salted or boiled with their shells on. For beauty benefits, a handful of peanuts are eaten raw early in the morning, for guaranteed beautiful skin and hair.
Amongst the least expensive nuts, peanuts are often shunned by weight watchers along with cashews for their high fat content. However, peanuts contain good fat, which helps maintain the skin's suppleness and elasticity. Surprisingly, studies have actually proven that peanuts help reduce the risk of weight gain! Those who eat nuts at least 2 times a week are less likely to gain weight than those who don't.
The numerous health benefits of peanuts are what made peanut butter so popular among gym goers as well. Peanuts contain a high level of manganese, which helps maintain blood sugar level. Peanuts also boost memory power and help beat depression.
Pecan nuts come from a large deciduous tree, native to USA. Pecan nuts are large like walnuts and have a smooth buttery taste. They can be enjoyed all year round, roasted or raw, alone or included in salads or toppings.
Pecans are also a particularly good source of Vitamin E, which is known to protect the skin from destructive oxidants. Rich in fiber, important for health bowel movement, and in vitamins like Vitamin A and B, pecans are a nutrient packed nut, which offers tremendous health benefits. Pecans also provide a good source of important minerals like manganese, magnesium, copper, iron and phosphorous.
With their bright green colour, pistachios not only taste great but also have fantastic health benefits. Pistachios have shown to lower blood sugar levels and maintain normal blood sugar levels. They also make a healthy snack as they have zero cholesterol content.
Pistachios are energy-rich, with 100 grams totalling 557 calories. Like most other best nuts for health, pistachios have high antioxidant properties, which destroy toxic free radicals and contribute to wholesome health.
For beautiful skin, add a handful of pistachios into your daily diet as they contain high levels of Vitamin E, which maintains cell elasticity, making your skin appear younger and wrinkle-free.
What makes walnuts special is their appearance which resembles the human brain. Not surprisingly, walnuts have been known for boosting brain power too.
Walnuts have amongst the highest concentration of omega-3, as a vegetarian source. Omega-3 regulates blood lipid profile, which helps to prevent and fight against coronary artery disease and stroke.
Walnuts also have a high level of antioxidants, which helps guard against cancer and boosts the immune system. Ellagic acid, an antioxidant found notably in walnuts, protects arteries against bad cholesterol.
How to eat the Best Nuts for Health
All the top 10 nuts listed here are among the most well-known, reasonably priced, best nuts for health. To get the most out of them, ensure that you eat a selection of these nuts at least 2 times a week. Ideally, you should include a handful of nuts in your daily diet. Who needs synthetic vitamin pills when you can have nature-made vitamins fresh from whole foods?
Enjoy the best nuts for health, as a healthy snack, as part of your breakfast, in your salad, in healthy dessert toppings or roasted and warm. There's no limit as to how you can enjoy the health benefits of the world's healthiest nuts.
Top 10 Nuts - Hall of Fame - Infographic
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