Nuts about health: Battle hunger, heart issues, and depression with these 7 daily picks
In addition to heart-healthy mono and polyunsaturated fats, several nuts contain inflammation-combatting omega-3 fats, antioxidants, and a variety of beneficial vitamins and minerals, as noted by Melissa Halas-Liang. To reap the maximum health benefits, it's recommended to mix a variety of nuts in your diet. Needless to say, most are quite tasty. While some may find walnuts less palatable, they can always be included in a delicious smoothie.
4:13 PM EST, December 21, 2023
These are the healthiest nuts you should eat daily
Walnuts
Known for their brain-like appearance, walnuts support brain function. A study conducted in 2019 revealed that the rates of depression among nut consumers were 26 percent lower than among those who didn't consume nuts. Interestingly, other types of nuts accounted for only an 8 percent decrease. Walnuts taste great mixed with yogurt and berries, and they add nice texture to smoothies.
Pistachios
These green gems aid in maintaining a healthy figure thanks to their high fiber and lower calorie content compared to other nuts. Pistachios also contain a wealth of antioxidants, including lutein, which plays a crucial role in pregnancy.
Pecans
Pecans have fewer carbohydrates than cashews or almonds. They are a source of beta-sitosterol, which reduces blood cholesterol levels and aids in the treatment of an enlarged prostate. Pecan nuts make a great addition to cakes and salads.
Almonds
It's worth noting that almond milk is extremely healthy as it's packed with a substantial amount of calcium, vitamin E, and zinc. The latter is strongly linked to fertility. Additionally, almonds are an excellent source of protein.
Peanuts
A study published in the journal "Nutrients" found that the fats, fibers, and proteins in peanuts can help control blood sugar levels in people with diabetes. Peanuts are abundant in protein and plant sterols, naturally occurring compounds that can inhibit cholesterol absorption into the bloodstream.
Cashews
Research indicates that cashew consumption reduces insulin and harmful cholesterol levels in the blood. Therefore, individuals battling diabetes and insulin resistance should consider including cashews in their diet.
Brazil nuts
Brazil nuts primarily consist of protein, essential for proper body functioning. However, their most remarkable feature is the high selenium content. Consuming merely 7 nuts a day meets 100 percent of the daily intake for this trace element.
