The 10 Best Healthiest Nuts You Can Eat, According to Nutritionists
Nuts are a nutritious snack. Even though they are often heavy in fat,
the fat they contain is of a healthy kind. They have a high content of fiber and protein.
Nuts have been proven in numerous studies to provide a variety of health advantages,
particularly in terms of lowering heart disease risk factors.
In today’s video, we will share with you the
10 best healthiest nuts you can eat according to nutritionists.
#1 Almonds
A lot of small researches has found that eating an almond-rich diet lowers "bad" LDL cholesterol,
total cholesterol, and oxidized LDL cholesterol, all of which are detrimental to heart health.
However, one larger study processed the findings of five other trials and
concluded that the data is insufficient to establish that almonds unquestionably lower
cholesterol levels. Nonetheless, almonds used as part of a low-calorie diet may help those
who are overweight or obese lose weight and decrease blood pressure. Furthermore,
consuming one ounce of almonds with a meal may reduce the spike in blood sugar that occurs
after a meal by as much as 30% in persons with diabetes, but not considered in healthy people.
Almonds have also been demonstrated to lower inflammation in type 2 diabetes patients.
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#2 Pistachios Pistachios can
help with diabetic management, skin hydration, LDL cholesterol reduction, and iron absorption.
Copper, fiber, vitamin B6, and antioxidants are all abundant in pistachios. Pistachios have the
lowest fat level of any tree nuts, but they have the highest phosphorus concentration when compared
to cashews and almonds. Pistachios also have the greatest potassium content of all tree nuts.
Pistachios, like almonds, can help lower cholesterol levels.
Eating 2–3 ounces of pistachios per day will help raise “good” HDL cholesterol.
Pistachios may also assist to improve other risk factors for heart disease, such as blood pressure,
weight, and oxidative status. Blood levels of oxidized substances, which
can lead to heart disease, are referred to as oxidative status. Furthermore,
pistachios may aid in lowering blood sugar levels after a meal.
#3 Walnuts Walnuts are famous
nuts that are high in alpha-linolenic acid, an omega-3 fatty acid (ALA). Due to their high
level of ALA and other nutrients, walnuts appear to improve several heart disease risk factors.
Walnuts were found to lower total cholesterol and "bad" LDL cholesterol while enhancing "good" HDL
cholesterol levels in several big trials. They may also help with other aspects of heart health,
including blood pressure and blood flow via your circulatory system.
Walnuts may also aid to lower inflammation, which is linked to many chronic conditions.
In a study of college students, consuming walnuts enhanced a measure of cognition
known as "inferential reasoning," suggesting that walnuts may have brain-health benefits.
#4 Cashews
Cashews contain high amounts of antioxidants, vitamins E,
K, and B6, as well as minerals, include in copper, phosphorus, zinc, magnesium, iron,
and selenium, which protect cell membranes from oxidative damage when combined with vitamin E.
A lot of research has looked into whether cashew-rich diets
can help with metabolic syndrome symptoms. A diet comprising 20% of calories from cashews
lowered blood pressure in adults with metabolic syndrome, according to one study. Cashews,
according to another study, boosted the antioxidant effects of the diet.
Surprisingly, a few studies have found that eating a lot of cashews can raise blood
sugar levels in persons who have metabolic syndrome. A diet high in cashews was found
to lower blood pressure and improve levels of “good” HDL cholesterol in a bigger trial.
Cashews, however, had no substantial impact on body weight or blood sugar levels.
#5 Pecans Pecans have several health benefits,
including being a healthy source of unsaturated fat and containing vitamins and minerals such
as vitamins A, B, and E. Pecans can help decrease cholesterol and provide a good amount of energy,
folate, niacin, and carotene B, which is a precursor to vitamin A when eaten regularly.
Pecans are commonly used in sweets, but they're also a healthy snack.
Pecans have been proven in a few trials to reduce "bad" LDL cholesterol in those
with normal cholesterol levels. Pecans, like other nuts, contain polyphenols,
which are antioxidant-like chemicals. In four-week research, persons who consumed 20%
of their daily calories from pecans had better antioxidant profiles in their blood.
#6 Macadamia Nuts
Macadamia nuts are high in monounsaturated fat and include a variety of nutrients. Many
of macadamia nuts' health benefits are linked to heart health. This could be owing to their high
monounsaturated fat content. Macadamia nut-rich diets have been found in some studies to lower
total cholesterol and "bad" LDL cholesterol in people with high cholesterol levels.
The results of a macadamia-rich diet were even comparable to those of a heart-healthy diet
suggested by the American Heart Association. Macadamia nuts may also decrease other
heart disease risk factors, such as oxidative stress and inflammation.
#7 Brazil nuts Brazil nuts are an extremely high-selenium
food that comes from an Amazonian tree. Selenium is known for its antioxidant properties. Although
it is required for a variety of body activities, you only need a minimal amount of it in your diet.
Brazil nuts contain more than 100 percent of the RDI for selenium in a one-ounce (28-gram) serving.
Selenium insufficiency is uncommon and usually only occurs as a result of specific diseases.
One study discovered that people on hemodialysis for kidney disease were deficient in selenium.
These people's blood selenium levels returned to normal after three months
of eating just one Brazil nut per day, and the nuts had an antioxidant effect
in their blood. Brazil nuts can help lower cholesterol levels as well. Furthermore,
they may help obese youth minimize oxidative stress and improve blood vessel function. Finally,
Brazil nuts have been shown to lower inflammation in both healthy and hemodialysis patients.
#8 Hazelnuts
Hazelnuts are a nutrient-dense snack. Hazelnuts, like many other nuts,
appear to have protective benefits against heart disease risk factors. A hazelnut-rich diet was
found to lower total cholesterol, “bad” LDL cholesterol, and triglycerides in one research.
It also improved blood vessel function and reduced inflammatory indicators. Other research has found
that eating hazelnuts can lower cholesterol and boost vitamin E levels in the blood.
#9 Peanuts Peanuts are the greatest
in protein and minerals, such as magnesium, copper, potassium, niacin, and vitamin E.
Magnesium is important because it promotes bone formation while also lowering blood pressure.
Copper-rich meals help maintain nerves healthy and aid in the creation of red blood cells.
Peanuts, unlike the other nuts discussed before, are legumes, not tree nuts.
They do, however, contain nutrient profiles and health advantages
that are similar to tree nuts. Peanut consumption was linked to a decreased death rate in a survey
of over 120,000 persons. Peanuts may also help to reduce the risk of heart disease.
Women who ate peanut butter more than five times a week had decreased incidences of type 2 diabetes,
according to one study. Furthermore, children of moms who ate peanuts once
or more per week during pregnancy may have a lower risk of asthma and allergic illness.
#10 Pine Nuts Pine nuts can help
you feel more energized and reduce your hunger if you eat them regularly. Pine nuts are high
in protein and minerals like magnesium and iron, which can help to lower the risk of heart disease.
According to research, including pine nuts in your diet can help you have better vision.
Nuts are one of the healthiest snacks you can eat because they are high in critical nutrients.
Nuts that have been lightly processed and have no added substances, on the other hand,
are credited with their positive properties. Many processed nut goods, such as peanut butter,
have a lot of salt or sugar added to them. As a result, it's better
to buy nuts that haven't had anything added to them. Nuts, when combined with other natural,
whole foods in a healthy diet, may help to lower the risk of many chronic diseases.
Will you start eating these nuts after watching
this video? Let us know in the comment section below.
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