Top 7 Nuts to Eat for Better Health

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Top 7 nuts to eat for better health

Nuts are very healthy when consumed. Although they have higher fat content, they are healthy fats. They are also good sources of protein and fiber. According to many studies, it has been shown that nuts are very beneficial to the body and brain, especially in regards to the reduction of heart disease risk factors. Below are seven impressive nuts to eat for better health.

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1. Almonds

Almonds is the first one in the list of nuts to eat for better health, being tree nuts, are known to contain several beneficial nutrients. One serving of almonds pack (28 grams or a small handful) contains 161 grams of calories, 14 grams of fat, 6 grams of protein, 6 grams of carbs and 3.5 grams of fiber. It also includes 19% of the RDI Magnesium and 37% of the RDI Vitamin E. Almonds are known to improve cholesterol levels. Several studies have found that diets rich in almonds can improve oxidized LDL cholesterol and total cholesterol, and reduce "bad" LDL cholesterol, which is generally harmful to heart health. Almonds can also lower blood pressure and improve weight loss in overweight or obese people.

2. Pistachios

These nuts are consumed because of their higher fiber content. One serving of pistachios (about 28 gram) contains roughly 161 grams of calories, 12.5 grams of fat, 6 grams of protein, 8 grams of carbs and 3 grams of fiber. Pistachios also include 8% of the RDI Magnesium and 3% of the RDI Vitamin E. Just like almonds; pistachios can also improve cholesterol levels. The daily consumption of 56–84 grams of pistachios will help to boost the level of "good" HDL cholesterol. In addition, pistachios may help to reduce other heart disease risk factors like weight, oxidative status, and blood pressure.

3. Walnuts

Walnuts are known as a great source of omega-3 fatty acid alpha-linolenic acid (also called ALA). One serving of walnuts (about 28 gram) contains roughly 182 grams of calories, 18 grams of fat, 4 grams of protein, 4 grams of carbs, and 2 grams of fiber. Walnuts also contain 11% of the RDI Magnesium, and 1% of the RDI Vitamin E. Walnuts are known to help reduce some heart disease risk factors; this is made possible due to the presence of ALA and other nutrients. They are also known to improve blood pressure and healthy blood flow. In addition, they may help to reduce inflammation that may improve chronic diseases.

4. Cashews

Cashews, also a tree nut, have a good nutrient profile. 28 grams of cashews (one ounce) contains roughly 155 grams of calories, 12 grams of fat, 5 grams of protein, 9 grams of carbs and 1 gram of fiber. Cashew also includes 20% of the RDI Magnesium and 1% of the RDI Vitamin E. According to different studies, it has been shown that cashews can help boost symptoms of metabolic syndrome. In people with metabolic syndrome, cashews may increase blood sugar. It can also help increase “good” HDL cholesterol and even reduce blood pressure.

5. Pecans

Although pecans are very nutritious, they are widespread in the deserts. One ounce of pecans contains roughly 193 grams of calories, 20 grams of fat, 3 grams of protein, 4 grams of carbs and 2.5 grams of fiber. Pecans also include 8% of the RDI Magnesium and 2% of the RDI Vitamin E. Just like other nuts; pecans contain polyphenols that act as antioxidants. People who eat up to 20% of pecan nuts daily have increased antioxidant profiles in their blood.

6. Macadamia Nuts

Macadamia nuts are an excellent source of monounsaturated fat, and they contain a wide range of other nutrients. One ounce (28 gram) of Macadamia Nuts contains roughly 200 grams of calories, 21 grams of fat, 2 grams of protein, 4 grams of carbs and 2.5 grams of fiber. Macadamia Nuts also contains 9% of the RDI Magnesium and 1% of the RDI Vitamin E. Macadamia Nuts is known to offer benefits related to heart health. This is because they have higher content of monounsaturated fat. They also help to reduce heart disease risk factors like inflammation and oxidative stress.

7. Brazil Nuts

Brazil nuts are an excellent source of selenium, and they originate from an Amazon tree. One ounce (28 gram) of Brazil Nuts contains roughly 182 grams of calories, 18 grams of fat, 4 grams of protein, 3 grams of carbs and 2 grams of fiber. Brazil Nuts also contains 26% of the RDI Magnesium, and 8% of the RDI Vitamin E. Selenium is an antioxidant that is very good for the body. Deficiency of selenium is very rare, and it occurs only in certain disease states. Brazil nuts are also known to reduce cholesterol levels.

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