Do you need a healthy source of fat and protein? Try out these nuts next time you are at the grocery store, which are especially beneficial to vegetarians or vegans. While peanuts are the most popular, there are many different types of nuts out there, and taste great when added to salad or yogurt if you don’t want to eat them alone. We’ve compiled a list of the top 10 healthiest nuts to add to your diet.
Peanuts rank number one on this list because they are the highest in protein and minerals including magnesium, copper, potassium, niacin, and vitamin E. Magnesium is significant because it stimulates bone growth and lowers blood pressure. Ingesting foods containing copper keeps nerves healthy and helps in the production of red blood cells. Peanuts also provide energy and promote heart health since they are rich in amino acids and contain a lot of protein per serving. Including peanuts into your diet regularly may lower your chances of having a stroke since they reduce susceptibility to vascular damage by increasing production of the vasodilator hormone, nitric oxide.
Almonds are high in protein (containing 6 grams of protein per 1 oz serving), dietary fiber, calcium, and riboflavin, which are beneficial in the production of blood. Almonds contain a lot of healthy fatty acids that are a good source of antioxidants and help protect your body from oxidative stress. Almonds are also high in vitamin E, which helps protect your cell membranes from damage. The daily recommended intake for magnesium is 310-420 mg, and two ounces of almonds provides half of that amount with 150 mg.
Cashews are high in antioxidants, vitamins E, K, B6, and minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, a mineral that works with vitamin E to protect cell membranes from oxidative damage.
They contain 23% of the recommended amount of magnesium which can relieve migraines, increase cognitive ability, and also prevent cardiovascular diseases such as heart disorders and heart attacks.
Brazil nuts are gluten free and can be found in abundance in the Amazon forest. The Brazil nut tree grows best in non-flooding areas in the moist lowland of Bolivia, Brazil, Colombia, Venezuela, and Ecuador. A 1 oz serving provides 14 grams of protein, and they are a rich source of essential nutrients such as selenium, copper, and thiamine..
Eating pistachios can help regulate diabetes, hydrate your skin, decrease LDL cholesterol, and increase iron absorption. Pistachios are also high in copper, fiber, vitamin B6, and antioxidants. The fat content in pistachios is the lowest compared to other tree nuts, but they contain the highest amount of phosphorus when compared to cashews and almonds. Pistachios also contain the highest amount of potassium out of other tree nuts.
One serving of walnuts (¼ of a cup) is full of omega-3 fats! They are high in potassium, calcium, and magnesium which are all great for those suffering of anemia, who may be lacking iron in their diets. Regular addition of walnuts to your diet will improve heart health, provide antioxidant, and anti-inflammatory benefits. Consuming walnuts will also protect against metabolic syndrome and may decrease the risk of excessive blood clotting.
Consuming pine nuts regularly will boost your energy and can also suppress appetite. Pine nuts can reduce risk of getting heart disease and are also high in protein and minerals such as magnesium and iron. Research has suggested that incorporating pine nuts into your diet will contribute to healthy vision.
Palm nuts have a high nutritional value and contain many essential minerals like zinc, B vitamins, phosphorus, and healthy mono-unsaturated fats. Palm nuts provide a great amount of folate, vitamin E, and potassium, which are good for lowering blood pressure while maintaining proper fluid balance and muscle function.
Macadamia nuts are a good source of minerals and are rich in protein, antioxidants, dietary fiber, and contain no cholesterol. They are native to East Coast rainforests in Eastern Australia and can also be found in tropical or subtropical regions like the Hawaiian Islands and Middle Americas. Macadamia nuts are a hefty source of monounsaturated fatty acids, and can also maintain fat content levels present in blood, thus offering protection from strokes and coronary artery disease.
The health benefits of pecans include being a good source of unsaturated fat, and harboring vitamins and minerals such as vitamins A, B, and E. Regular addition of pecans to your diet can also lower cholesterol and provide a great source of energy, folate, niacin, and carotene B, which is a precursor of vitamin A. Including pecan nuts in your diet helps decrease total cholesterol as well as LDL cholesterol, and also increases HDL which is considered “good” cholesterol.