7 Nuts That Are Actually Healthy For You

According to research, even though nuts are high in calories and fats, people who regularly eat them tend to be leaner and have a lower risk of many diseases compared to people who don’t eat nuts. The New England Journal of Medicine even published a study that suggests that eating a handful of nuts a day could possibly extend your life. Below we’ve lined up various types of nuts and their respective health benefits.

7) Pecans

Loved by many for its delicious taste and versatility, pecans can also actually help in keeping you healthy. With just under 200 calories per ounce of serving, pecans provide over 19 vitamins and minerals and about 3 grams of dietary fiber. According to the USDA, pecans are considered as one of the top 20 foods with the best antioxidant capacity. According to research, antioxidants play an important role in reducing the risk of developing a number of diseases including heart disease, cancer, poor vision and Alzheimer’s disease.

6) Pistachios

Aside from being considered as one of the nuts with the lowest amount of fat and calories, pistachios are also very nutritious. As an excellent source of manganese, copper, vitamin B6 and other essential vitamins and minerals, researchers from a Harvard University study have determined that pistachios can be beneficial for heart health and weight management. According to the same study, eating a handful of nuts like pistachios everyday may increase health and longevity.

5) Hazelnuts

Usually used as a tasty addition to entrees and desserts, hazelnuts have about 180 calories per an ounce of serving and contain about 3 grams of fiber. They are also a good source of vitamin E, thiamin, magnesium and copper. According to a research done by the Journal of Clinical Lipidology, a hazelnut-enriched diet helps in lowering bad LDL cholesterol and triglycerides. Hazelnuts also feature a high amount of proanthocyanidins, a compound found usually in plants that is believed to have anti-inflammatory properties.

4) Almonds

Containing about 160 calories per serving, almonds provide 4 grams of fiber and 6 grams of protein. Aside from being a good source of vitamin E, magnesium and copper, almonds are also known as the nut featuring the highest amount of calcium (75 mg per ounce). According to research, almonds play a role in preventing diabetes and also aid in heart health and weight management. A study done by the Journal of the American College of Nutrition also states that almonds actually help improve insulin sensitivity in people suffering from prediabetes.

3) Cashews

At 160 calories per serving, cashews provide around 4 grams of protein. These nuts are also an excellent source of iron, magnesium and copper. A research done by New England Journal of Medicine stated that regular consumption of nuts is linked to lower mortality, which means that eating nuts like cashews may aid in fighting off some diseases and help you live longer.

2) Macadamia

Macadamia is best known as a flavorful addition to desserts, but did you know that this nut is also good for your health? With around 200 calories per serving, macadamias are not only high in healthy monounsaturated fat, these nuts are also an excellent source of manganese and thiamin. Studies have also shown that macadamia nuts aid in lowering the risk of coronary artery disease in people with high levels of cholesterol.

1) Walnuts

Walnuts have always ranked in various “superfoods” lists and with good reason. This nut contains the highest amount of alpha-linolenic acid, an omega-3 essential fatty acid found in plants which is known for its anti-inflammatory properties. Walnuts also contain 2 grams of fiber and 4 grams of protein. According to studies, eating walnuts can help in promoting heart health, aids in weight loss and even help in reducing certain types of cancer.


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