If you are looking for something that’s delicious and boosts your wellness, nuts are the ultimate choice. Apart from tantalizing your taste buds, there are several nuts health benefits that you can’t ignore. These little powerhouses of nutrition support a healthy body weight.
Also, it helps reduce the risk of many health conditions such as heart disease, etc. Do you want to add nuts to your diet and supercharge your well-being? If so, scroll down to learn about the top 10 nuts you can eat for a healthier life.
1. Cashews
Several researches show that cashews help improve blood lipid levels to a great extent. Also, it helps reduce blood pressure. If you are looking for nuts that support heart health, cashews are your best bet. The presence of protein and fatty acids in large amounts makes cashews handle mood swings and depression the right way.
Rich in – Fiber, carbs, protein, zinc, iron, magnesium, fat
Daily serving – 15 to 18 cashews
2. Peanuts
Apart from being delicious, peanuts contain several health benefits. Peanuts are a superfood that comes with polyunsaturated and monounsaturated fats in healthy amounts. Besides, the bioactive compounds that you find in peanuts help improve memory and reduce stress levels.
Rich in – Carbs, protein, fiber, fat,
Daily serving – 16 peanuts
3. Hazelnuts
Hazelnuts are full of antioxidants and nutrients. They are commonly used in confectionery items and dairy. They support good health while benefiting your hair and skin. You should include hazelnuts in your diet because it gives you a feeling of fullness as well.
Rich in – Potassium folate, fat, protein, magnesium, manganese, vitamin E
Daily serving – 29 to 69 grams
4. Brazil Nuts
These kinds of nuts might not be popular but they are a nutritional powerhouse. The Brazil nuts can meet your body’s nutrition requirements. These nuts support overall good health. They protect you from oxidative stress as well. The Brazil nuts health benefits include support for good heart and brain function.
Good source of – Selenium, magnesium, vitamin E, protein
Daily serving – 2 to 3 nuts
5. Macadamia Nuts
Although macadamia nuts are rich in fat, you can choose them to snack on. Around 80% fat found in these nuts is monounsaturated fat. It means that they are healthy fats and are best known to reduce cholesterol levels. Moreover, these nuts are low in carbohydrates, too.
Rich in – Copper, selenium, vitamin B6, magnesium, thiamine, manganese
Daily serving – 12 to 15 nuts
6. Pecans
Commonly used in salad dishes, pies, and cakes, pecans are mild nuts that you can include in your diet. Pecans are a good source of zinc, which plays a key role in growth, healing wounds, DNA synthesis, and immune function. Other than these benefits, pecans promote a healthy heart.
Rich in – Magnesium, vitamin B6, fat
Daily serving – 19 pecan halves
7. Pine Nuts
Extracted from the pine tree cones, the pine nuts come with lots of health benefits. Although they are expensive, it’s worth it for your wellness. Hence, pine nuts should be in your diet for good reasons. These nuts combat fatigue, promote vitality, suppress appetite, ease constipation, and support digestive health.
Rich in – Vitamin B3, vitamin E, magnesium, potassium, fat
Daily serving – Around 30 grams
8. Chestnuts
Another versatile and popular food item that many people include in their diets is the chestnut. These nuts are low in calories and fat. They are a great source of protective antioxidants. Because chestnuts are rich in fiber and carbohydrates, they are a good source of vitamin C.
Rich in – Vitamin C, magnesium, folate, potassium
Daily serving – Half cup of raw chestnuts
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9. Almond
If you are struggling with skin traumas or ailments such as pigmentation, consider adding almonds to your diet. Rich in antioxidants, almonds support skin health. It protects your skin from damage caused by UV rays, pollution, and other sources. These nuts support cardiovascular health, reduce the risk of osteoporosis, improve bone health, etc.
Rich in – Calcium, magnesium, vitamin E, manganese
Daily serving – 23 almonds
10. Pistachios
With their sweet flavor and smooth texture profile, pistachios are another popular kind of nut that has numerous health benefits. These nuts are plant-based sources of protein. Hence, they have a complete amino acid profile. These nuts are quick energy boosters.
Rich in – Iron, magnesium, vitamin B6
Daily serving – 1 to 1.5 ounces