Making sure one is eating a nutrient-dense diet is hard. Especially, when things like work, school, sports, children, and well life, in general, get in the way. Adding protein and mineral-rich nuts to one’s diet may be the answer.
Most nuts provide healthy fat, fiber, and protein, however, some offer more nutrients than others. They can offer numerous benefits like supporting heart health, protecting against cancer, and lowering the risk of high blood pressure.
Studies show that eating nuts frequently can lower levels of inflammation related to heart disease and diabetes. Additionally, they can also lower unhealthy cholesterol levels, specifically low-density lipoprotein (LDL or “bad”) cholesterol and triglycerides, which can clog arteries.
So Many Nuts to Choose From
There are so many nuts to choose from, all of which generally share similar nutrient benefits. However, some hold better or more nutrients than others. One perk of nuts is that they can be added to just about everything. Like salads, coffee, desserts, sauces, breakfast, and so much more. They even make a milk-like drink from various types of nuts.
Health Benefits of Almonds
Almonds have a sweet taste and a number of health benefits. Eating 30 grams of almonds provides:
- 6.3 grams of protein.
- 72 milligrams of calcium.
- 7.19 milligrams of vitamin E.
- 14 micrograms of folate.
- 2.2g fiber.
- 16.7 grams of fat.
- 11.5g of monounsaturated fat.
- 3.1 grams of polyunsaturated fat.
- 81 milligrams of magnesium.
Eating almonds with their skins on can add greater health benefits, It can add gut health support by promoting the growth of beneficial strains of bacteria, including Lactobacillus and Bifidobacteria.
Munching on Brazil Nuts
This yummy source of protein is one of the richest food sources of the mineral selenium. It originates from a tree in the Amazon.
Eating 30 grams of Brazil nuts provides the body with:
- 4.3 grams of protein.
- 20.5g of fat.
- 5.2 grams of saturated fat.
- 6.7g of monounsaturated fat.
- 7.6 grams polyunsaturated fat.
- 0.9 grams of carbohydrates.
- 1.7g of fiber.
- 123 milligrams of magnesium.
- 76.2 micrograms of selenium.
Additionally, selenium is a mineral that acts as a protective antioxidant. It helps support immunity and assist wounds in healing. Furthermore, they also contain vitamin E and the polyphenols ellagic and gallic acid. Brazil nuts enhance the body’s defense mechanisms and help regulates blood lipids.
Other Nutty Choices
Cashews have been said to improve blood lipid levels and reduce blood pressure. They are a source of heart-friendly mono-unsaturated fats and supply plant sterols.
Chestnuts are low in calories and a good source of protective antioxidants. Additionally, they are also the lowest fat and calories, chestnuts are rich in starchy carbohydrates and fiber. Furthermore, they are a good source of vitamin C in their raw form.
Hazelnuts are the second richest nut source of heart-friendly mono-unsaturated fat. Additionally, they are rich in vitamins and minerals. Hazelnuts are effective at improving vitamin E status, especially in the elderly.
Macadamia nuts are the richest nut source of heart-friendly mono-unsaturated fats. They help manage cholesterol and modulate the risk factors of heart disease. These treats are a good source of fiber and make a useful contribution towards mineral intake, including calcium, magnesium, and potassium.
These are just some of the many various nuts and their health benefits. Furthermore, with so many ways to incorporate them into one’s diet, it’s easy to receive their benefits.
By Sheena Robertson
Sources:
BBC Good Food: Top 10 healthiest nuts”
Mayo Clinic: Nuts and your heart: Eating nuts for heart health
USA Today: What is the healthiest nut? Add these two to your daily diet for cognitive benefits and much more.
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First Inset Image Courtesy of Craig Dugas‘ Flickr Page – Creative Commons License
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