As the name implies, you can be sure nuts are powerhouses of nutrients. This is the reason many people are finding their way to feed on them. According to the healthy foods fact, the best food to eat is the one that adds value to your health. Gladly, nuts have a lot of health benefits. One of them is aiding in the prevention of diseases. You don’t have to strive to get these nuts. Many groceries have a wide array of nuts and nut-based products out there. From this, you may want to know the top 5 healthiest nuts. This guide outlines this and many more. Stay tuned.
- Almonds
Almonds come first in our list of the top 5 healthiest nuts because of their delicious taste, impressive nutrient profile, and low price. It is from this they have gained prevalent popularity. Gladly, you can eat almonds while raw or roasted. From the almonds nuts, manufacturers have been able to make almond milk, almond flour, and almond butter.
Almonds are a good source of healthy vitamins, minerals, fiber, fat, and protein. They help reduce heart disease factors and excess belly fat. One of the common vitamins you will find in these nuts is Vitamin E. This one plays a significant role in protecting your cells against damage by oxidants. Vitamin E also supports cellular communication and immune function.
Do you want to have a healthy gut? Your solution is here. Try almond nuts regularly, and you will not regret it. These nuts promote gut health, supporting the growth of helpful bacteria in the gut, such as Lactobacillus and Bifidobacteria species.
- Pistachios
Unlike other nuts, pistachios are known to have a lower caloric and fat content. Moreover, they have the highest antioxidants like carotenoids, phytosterols, and y-tocopherol. Pistachios nuts are also packed with many nutrients and are lower in fat and calories.
A common vitamin you will find in these nuts is Vitamin B6. This is a helpful nutrient for immune function and nutrient metabolism. You will also find beneficial plant compounds with anti-inflammatory and antioxidant properties inside the nuts. Good examples of these compounds include zeaxanthin and lutein, flavonoids, proanthocyanidins, and anthocyanins. If you have issues with your blood pressure, try these nuts. They are known to boost blood pressure alongside other health markers.
Despite the many benefits of these nuts, you must be careful when eating them. This is because salmonella bacteria have been isolated from them. The reason behind this is that salmonella is capable of growing in the Pistachios shells between drying and hulling. Thus, pistachios are left longer before removing drying, and hulls can be a suitable habitat for these bacteria.
- Walnuts
These nuts come with a number of health benefits. This is made possible by the countless nutrients and minerals you will find in the nuts. They are the best you can eat to boost your brain. Copper is one of the minerals you will find in these nuts. It aids your body in producing enzymes helpful in neurotransmitter synthesis and energy production. Another essential role of copper in your body includes the development of blood vessels and immune function.
Another benefit of eating walnuts is their great role in heart health. These nuts reduce the risk of diseases such as enhanced blood pressure, triglyceride levels, and LDL cholesterol.
Research by the human and animal department indicates that eating 28-57 grams of walnuts daily can help to boost brain function. Other roles of the nuts are reduction in health risks such as type 2 diabetes, dementia, depression, stroke, and Parkinson’s disease.
- Brazil nut
These nuts are well-known for being rich in many nutrients. The common one is the mineral selenium. If you are looking forward to having a daily dose of healthy protein and fats, the best you can have are Brazil nuts.
Brazil nuts feature a high number of minerals and vitamins. Good examples of this are magnesium and vitamin E. The major role of these nutrients is regulating blood pressure and sugar. Also, they aid in energy production and nerve function.
Selenium is a mineral that aids in synthesizing thyroid hormones and DNA. Gladly, it is abundant in Brazil nuts. Hence, take your time to look for these nuts to obtain them. The selenium content in these nuts makes them among the healthiest nuts.
Even with the many health benefits of these nuts, make sure you only take a few nuts daily. You should not go above the limit of 400 mcg. Otherwise, you will suffer selenium poisoning.
Note that the selenium amount in the Brazil nuts differs. This is dependent on a number of factors. Fortunately, selenium is a possible antioxidant. Thus, eating these nuts gives you a guarantee of protection from oxidative damage.
- Cashews
Last on our list are these amazing nuts. Many people are acquainted with the nuts. They feature a crunchy texture and creamy mouth-feel. This helps them to pair perfectly with savory and delicious dishes. You can eat cashews when raw or roasted. Alternatively, you can buy them in the form of butter. If you are looking for the best nuts to boost your iron levels, look no further than cashews.
Cashews are a powerhouse of many nutrients responsible for bone health. Some of them include manganese, magnesium, vitamin K, and protein. Eating cashews aid in the reduction of triglyceride and blood pressure levels.
Even though, note that cashews are classified as possible allergenic food. For instance, they can trigger severe systemic immune reactions that demand hospitalization and epinephrine treatment. If you are not allergic, consider including these nuts in your daily meal to enjoy their benefits.
Frequently Asked Questions (FAQs)
Which nut is a superfood?
Because of their high nutritional value, almonds are considered a superfood. They are packed with countless essential nutrients, vitamins, and minerals. You will get magnesium, protein, fiber, fats, and vitamins in the almonds.
Some health benefits from nuts almonds include protection against cancer, and diabetes, improved heart health, and reduced cholesterol levels.
How many nuts should you have each day?
Several factors determine the number of nuts you should consume in a day. A few include your gender, age, health, and activity level. If you are an adult, do not exceed half a cup of nuts daily. Consuming the right amount of nuts will help you have a healthy weight. Besides, you will reduce the risk of developing chronic diseases.
Conclusion
From the above guide, it is worth making nuts your best friends. This is because of the many health benefits they offer your body upon eating them. And because you cannot eat all nuts simultaneously, looking for the best ones is essential. Gladly, this article on what are the top 5 healthiest nuts has come for your air. It is up to you to get them from your nearest shops or groceries and enjoy their benefits.
