Best Nuts for Your Health
Nuts are packed with heart healthy fats, vitamins, protein and minerals. But still, some are healthier than the others.
Nuts are nature’s system of showing us that great things come in small packages. These bite-size nutritional powerhouses are filled with heart-healthy protein, vitamins, fats and minerals.
Here is a look at the benefits of different nuts on our health. Nuts are high in calories and fats, so while a handful can hold you over till the dinner, a few more handfuls can wreck your appetite altogether. Although nuts are a healthy choice by themselves, they will quickly become harmful to any diet when paired with salty or sugary toppings or mixes.
Best nuts for your diet
Almonds, Pistachios, Cashews
All nuts are nearly equal in terms of calories for every ounce, and in moderation, are all healthy embellishments to any diet. Their mix of protein, omega-3 fatty acids and fiber will help you feel filled and hold back your appetite according to the research made at the Academy of Nutrition and Dietetics.
The lowest-calorie nuts are almonds at 160 per ounce i.e. 23 nuts; 6 grams protein having 14 grams of fat next comes the cashews 16 to 18 nuts contain 5 grams of protein and 13 grams of fat where as 49 nuts of pistachios have 6 grams of protein and 13 grams of fat. Avoid nuts that are packaged or roasted in oil; instead, eat them raw or dry roasted. Roasted nuts might have been heated in omega-6 unhealthy fats or hydrogenated to high a temperature that destroys their nutrients.
The best nuts for your heart
While almost all nuts contain heart-healthy monounsaturated fats, 14 halves of walnuts contain 185 calories, 18 grams of fat and 4 grams of proteins they have high amounts of heart-healthy (ALA) i.e. alpha linoleic acid, a sort of omega-3 fatty acid that is found in plants. Investigation has suggested that alpha linoleic acid can help heart arrhythmias, and a 2006 Spanish study recommends that walnuts were as effective as olive oil at oxidation and reducing inflammation in the arteries after eating a fatty meal. The California Walnut Commission recommends eating around 8 walnuts per day to achieve similar benefits.
Best nuts for your brain
Precisely legumes but in general referred to as nuts, peanuts are high in folate a mineral fundamental for brain development that possibly will protect against cognitive decline. It also makes peanuts a great option for vegetarians, who can get short on folate, and also pregnant women, who essentially need folate to protect their unborn babies from the birth defects. Like most nuts, peanuts are also filled with brain-boosting healthy fats and vitamin E, also. 1 ounce of peanuts i.e. about 28 unshelled nuts has nearly 170 calories, 7 grams of proteins and 14 grams of fat in them.
Nuts for disease prevention
Comparatively low in calories, almonds have additional calcium than present in any other nut, making them one of the great foods for overall health. Further, they are rich in vitamin E and fiber, an antioxidant that helps in protecting dangerous inflammation and possibly health situations such as lung cancer and age associated cognitive decline.
Because they are so versatile, almonds are often one of the most preferred among nut eaters: You can easily buy them raw, slivered, toasted or coated with a variety of fun flavors.