5 Best and healthy nuts to add in your diet

For several years nuts had been an ‘Underrated Snack’ for being high in fat and calories until research showed that these bit-sized nuts are nutritional powerhouses packed with heart-healthy monounsaturated fats, essential vitamins, protein and minerals. According to the New England Journal of Medicine, a handful of nuts every day possibly extend your life span. Healthy nuts are also great sources of protein, minerals and other life-enhancing nutrients. Scientific studies show that different types of nuts have many life-enhancing nutrients that help promote weight loss, and prevent heart disease, and the accumulation of LDL cholesterol.

Nuts are a healthy choice when they are organic, but can become detrimental to your diet once paired with sugary or salty stuffs. Here are 6 healthiest nuts you can add to your diet.

Almonds

almonds for protein

Delicious crunchy Almond is among the highest-protein nuts and can be yummy in salads, on pizzas, as snacks with all approach of seasonings. Almonds are a very good source of vitamin E, manganese, biotin, copper, magnesium, molydenum, riboflavin (vitamin B2), phosphorus and vital defenders against oxidative damage.

Almonds are rich in monounsaturated fats and regular consumption can lower the risk for developing heart disease and help lower negative or bad forms of cholesterol in the blood stream. Studies have found that almonds play a very significant role in preventing colon cancer because of their high fiber content.

Wikipedia

Wikipedia

Walnuts

walnuts-nutrition

One of the best ‘Super foods’ on earth, walnuts known for its anti-inflammatory properties and role in heart health. It contain the highest amount of alpha-linolenic acid and the plant-based omega-3 essential fatty acid and promote good health, better cognitive function, brain function and reduce skin and bone problems. Studies show that walnuts contain 16 disease-fighting polyphenols.

One of the studies from the Journal of Nutrition has shown that women who consumed walnuts are less likely to develop the risk of type 2 diabetes. Research from the American Journal of Clinical Nutrition found that walnuts can lower LDL or negative cholesterol.

Wikipedia

Wikipedia

Peanuts

peanuts

The bite-sized very humble peanuts are protein-packed with approximately 7 grams of protein per one-ounce serving. It is the Rockstar of lunch box sandwiches and favourite snacks. Peanuts are great energy foods, high in protein, dietary fiber, and antioxidants. They are rich in heart-healthy monounsaturated fatty acids, excellent source of magnesium that promotes cardiovascular health, and a source of reversatrol that has been linked to heart-health.

Peanuts also decreases the chances of stroke by increasing your natural production of nitric oxide; they’re also considered to be the brain enhancing and developing super nuts because of their high folic acid content. They make food perfect.

Wikipedia

Wikipedia

Cashews

cashew nutrition value

Yummy cashews are one of the most nutrient-rich nuts with plenty of iron, zinc, and trace minerals. A research conducted by the New England Journal of Medicine shows that healthy nut consumption helps you fight off some diseases and live longer. It is also a fact that nuts have greater compliance among weightwatchers and it provides better results than other diets.

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Wikipedia

Pistachios

pistachio nutritional value

If you’re searching for a leaner nut, then consider pistachios. This green bit-sized wonder nuts are nutritional powerhouse packed with mono-unsaturated fatty acids such as antioxidants and oleic acid; excellent source of anti-oxidant phyto-chemical like carotenes, vitamin E, and polyphenolic antioxidant; necessary minerals such as copper, iron, potassium, manganese, calcium, zinc, magnesium, and selenium. Research suggests this nut like other ones may help eliminate toxic free-radicals from the body and protect from illness, cancers, or viral infections. They contain the least calories and the lowest fat content of any nut.

Wikipedia

Wikipedia

Medical disclaimer: Nuts can be allergic because of their chemical compound to some individuals. The reaction includes simple skin itching, breathing difficulty, pain abdomen, vomiting, and diarrhea like other nuts. Anybody with allergic symptoms to these nuts should either consult physician or observe caution.