Most types of nuts contain a good amount of protein and healthy fats. According to the Harvard Medical School, eating certain types of nuts may help lower levels of bad cholesterol and prevent heart attacks. Although the amount of nutrients vary, most types of nuts contain substances, such as omega-3 fatty acids, plant sterols and Vitamin E, which lower cholesterol and help keep the heart healthy. And while almost all nuts have some health benefits, some are healthier than others. When choosing which nuts to add to your diet, consider some of the healthiest nuts listed below.
What they may not know is that nuts are key players in:
beautiful hair, nails and skin
keeping the heart healthy
Read on to find out what the best nuts to eat for health, and what makes each of them special.
High in vitamins and minerals including potassium and copper, walnuts are also one of the healthiest nuts you could choose. They contain the mineral manganese, which keeps bones healthy, regulates blood sugar levels and helps your body absorb other nutrients.
Walnuts also contain a unique form of vitamin E, which is believed to prevent heart disease in men. One additional nutritional benefit to eating walnuts is they are one of the best sources of omega-3 fats, which has an anti-inflammatory effect on the body.
Eating foods high in omega-3 fats may help reduce your risk of certain types of cancers, such as prostate and breast cancer. Omega-3 fats also play an important role in healthy brain function.
There are several health benefits of adding pistachios to your diet. According to a study conducted at Penn State University, subjects who added pistachios to their diet were able to lower their cholesterol level about 12 percent, which reduces the risk of heart disease. Pistachios also contain important antioxidants including zeaxanthin and lutein. Both of the antioxidants play a role in keeping the eyes healthy.
Almonds top the list as far as healthy nuts go. In addition to being a good source of fiber, protein and zinc, almonds contain monounsaturated fats. Healthy fats, such as monounsaturated fats, help prevent heart disease. Studies indicate eating almonds instead of saturated fats may reduce heart disease risk by as much as 45 percent.
Along with healthy fats, almonds also contain about 25 percent of the daily requirements for magnesium, according to The World’s Healthiest Foods. Consuming recommended amounts of magnesium is important since deficiencies have been linked to heart attacks and high blood pressure. Almonds are also a good source of nutrients, such as manganese, vitamin B2 and phosphorus. Almonds should be at the top of any dieter’s go-to foods. People who consumed a serving of almonds per day shed more belly fat and experienced a greater decrease in LDL (bad) cholesterol than those who downed a daily muffin containing the same number of calories, according to a study in the Journal of the American Heart Association.