Nuts are nutritious snacks — particularly raw tree nuts, such as almonds, cashews, walnuts, and more, which have been linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk. A small handful can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals.” Here’s how your health benefits each time you bite on a handful of nuts.
1.WALNUTS: INFLAMMATION FIGHTERS
In addition to containing the most antioxidants of all nuts, which help protect your body from the cellular damage that contributes to heart disease, cancer, and premature aging, “walnuts are also the richest in omega-3 fatty acids, which fight inflammation.
They’re an especially great way to get these healthy unsaturated fats if you’re not a fan of fish, where these types of fats are predominantly found. A walnut snack may also turn around a bad day during that time of the month: The manganese they contain may reduce PMS symptoms.
A 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.
Serving info: About 14 walnut halves = 185 calories, 18 grams fat
2.ALMONDS: BEST NUTS FOR DISEASE PROTECTION
Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.
In one International Journal of Obesity study, when two groups of obese adults followed low-calorie diets for six months, those who included almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates. Other research shows that almonds are especially healthy for people worried about their blood sugar: Those who ate about 20 percent of their calories from almonds for four months saw their bad LDL cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them.
Serving info: About 23 nuts = 170 calories, 15 grams fat
3.CASHEWS: BRAINPOWER BOOSTERS
Cashews are particularly rich in iron and zinc. “Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: 28 gram provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss, according to a study in the journalNeuron.
Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted. Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, or to high temperatures that can destroy their nutrients
Serving info: about 18 nuts = 165 calories, 13 grams fat
4.PECANS: ARTERY DEFENDERS
Pecans are among the most antioxidant-rich nuts. “They may help prevent plaque formation in your arteries.” In fact, a Journal of Nutrition study found that consuming pecans can help lower LDL cholesterol levels by as much as 33 percent. Pecans may also buffer your brain health, according to an animal study from the University of Massachusetts Lowell. The vitamin E found in the nuts could delay progression of degenerative neurological diseases like amyotropic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.
Serving info: About 18 halves = 200 calories, 21 grams fat
5.BRAZIL NUTS: POTENT CANCER PROTECTOR
Just one Brazil nut packs more than 100 percent of the daily value for the mineral selenium, which may help prevent certain cancers, including bone, prostate, and breast cancer. A recent study in the Journal of Medicinal Food suggests that the selenium found in Brazil nuts, along with soy, may help fight prostate cancer by inhibiting the growth of cancerous cells. However, don’t overdo it on Brazil nuts: High levels of selenium can be harmful, so stick to a serving or less.
Serving info: 5 to 6 nuts = 185 cals, 18 grams fat
6.PISTACHIOS: THE SKINNIEST NUT
Pistachios are the most slimming nuts, with less than four calories each. Their shells make them especially dieting-friendly: “Eating them in the shell automatically slows down your pace so the snack lasts longer and you eat less overall. They may also help you breathe easier: University of Texas M. D. Anderson Cancer Center researchers found that eating 56 grams of pistachios daily may reduce lung cancer risk. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.
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