An easy and healthy snack option, nuts are a nutritious source of heart-healthy fats, vitamins, fiber, and protein.

Nuts are especially good for improving overall health and reducing the risk of heart disease. When it comes to Nuts, everyone loves almonds. 

There will be a small pouch of almond butter, almond milk or chocolate coated almonds in your bag, refrigerator or pantry at all times. But are they really good for your health?

In general, all nuts are an excellent source of healthy monounsaturated fats, proteins, fiber, vitamins, minerals, and antioxidants. Eating more nuts is an easy way to increase fiber intake as many of us don’t get enough fiber from daily meals. Also, many types of nuts are an excellent source of magnesium, a nutrient that helps improve brain function apart from its role in other important bodily functions.

Here’s a list of some tasty and beneficial nuts which you should include in your diet. 

10 Best Super Healthy Nuts :

1. Cashewnuts 

Cashew nuts have more iron than any other nut. Since iron deficiency is common in vegetarians, it becomes vital to include cashewnuts in a vegan diet.

The creamy texture of cashewnuts is perfect to substitute dairy products. Try using mashed salty cashew nuts instead of parmesan cheese in your dishes. 

A diet rich in cashew nuts can help improve the symptoms of poor metabolism. They also help in improving blood flow and cardiovascular health.

According to one study, a 20% calorie diet from cashew nuts improved blood pressure levels in people with hypertension. However, cashew nuts have been found to have no significant effect on weight or blood sugar levels.

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2. Pistachios

These little green gems are great snacks and salad toppers because of their high levels of nutrients and antioxidants.

They are one of the nuts with the highest levels of the antioxidants zeaxanthin and lutein, both of which promote eye health.

Better yet, behavioural studies show that it takes longer to open up the shells of pistachios, so it’s more likely that you’ll eat less pistachios. 

Pistachios are rich in fiber, and like almonds, help improve cholesterol levels by lowering bad cholesterol and increasing good cholesterol (HDL).

It also helps improve blood pressure, lose weight, and reduce oxidative stress. Oxidative stress is the blood concentration of oxidative chemicals that can cause heart disease.

3. Hazelnuts

Hazelnuts are not just delicious, like in Nutella, but also an excellent source of vitamin E, copper, manganese, and antioxidants. The antioxidants found in these nuts have been shown to help lower cholesterol and improve blood circulation.

Enjoy hazelnuts as a snack, or add roasted hazelnuts to vegetarian dishes, salads, and pasta. Be sure to leave the skin on as it contains the highest levels of antioxidants and vitamins.

It’s time to skip the store bought ready-to-eat stuff and treat yourself with these super delicious hazelnuts along with cocoa, and other sweets on occasions. Just like other different nuts, hazelnuts have a positive impact on those with coronary heart disease.

Hazelnuts assist in decreasing inflammation and triglyceride levels in the blood. It additionally facilitates in the better Vitamin E levels inside your blood in conjunction with their cholestrol lowering quality.

4. Brazil Nuts

These nuts have lots of selenium, a vital mineral required in thyroid hormone manufacturing and antioxidants, another vital micronutrient that help shield us shield us from cancer.

Being richly loaded with omega fats, vitamin E, copper and B vitamins, they are amazing for skin and hair health.

Brazil nuts originate from the trees growing along the banks of Amazon, Orinoco, Rio Negro and Tapajos rivers in Brazil, Peru and Columbia. These nuts are known to be a rich source of selenium, a mineral known fir it’s antioxidant activity.

Selenium is used in diverse physical functions like brain function, reproductive function and immune function.

A handful of Brazil nuts offer 100% of the specified day by day consumption of selenium.

5. Walnuts

Walnuts are an essential source of α-linolenic acid (ALA), a type of omega fat which is essential for our diet and helps reduce the risk of heart disease.

These nuts contain calories and a little more fat than other nuts. They will make you full for a longer period of time. 

You can have walnuts with oatmeal and banana bread. Eating walnuts helps reduce bad calories and keeps blood flowing through the circulatory system.

They also help reduce inflammation, according to daily studies and keeps many illnesses away. Studies show that walnuts have beneficial effects on brain health.

6. Peanuts

Peanuts are an easy alternative to nuts but in reality they belong to the legume family. They are a great source of protein and lots of unique nutrients and minerals, which includes magnesium and phosphorus.

Yes, you could achieve their blessings via foods like peanut butter, salads or sweets covered with ground peanuts.

Keep in thoughts that peanut butter is excessive in calories, so you have to know the right quantity to maintain healthy weight.

Another test determined that people who ate peanuts every week had a decreased chance of type 2 diabetes, asthma and other diseases.

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7. Almonds

Well, yes, there is reason for almonds to get so much health hype.

Almonds have been shown to be not only a solid source of fiber and protein, but also to help reduce inflammation in the body and maintain healthy weight.

Some of the benefits of these nuts can be attributed to the fact that almonds are rich in vitamin E. One serving covers 60 percent of your daily needs. Some studies have even linked almond consumption to a reduced risk of developing colon cancer.

Eating almonds helps lower bad cholesterol (LDL), and oxidative stress, all of which have a negative effect on heart health. Almonds can be part of your weight loss plan.

They also help lower blood pressure in obese people.

8. Pine Nuts

Pine nuts are an excellent source of vitamins E and K as well as iron and magnesium. Iron, which is essential for transporting oxygen around the body, is especially important for vegetarians who may be deficient in minerals in non-meat diets. 

Also, pine nuts contain about 8 grams of iron per cup, making them an excellent source of minerals. Make pesto with pine nuts or sprinkling them on pasta, chicken, salad, and fish to make a healthy meal.

9. Pecans

Pecans are a kind of tree nuts widely grown in North America. Thanks to their wealthy nutrient structure and buttery flavor, they`re a common ingredient in desserts, appetizers, and main course dishes.

Although they boast of an extended listing of crucial vitamins, they`re additionally packed with energy and fats.

Pecans are rich in some critical vitamins our bodies need to function properly. In particular, they`re a very good source of fiber other than copper, thiamine, and zinc.

These walnut-like nuts are loaded with crucial vitamins and may be an high-quality addition to a well-rounded wholesome diet.

10. Macedemia Nuts

Macadamia nuts used to be native to Australia but nowadays they are cultivated in different parts of the world, including Hawaii, Latin America, Asia and parts of Africa. Macadamia nuts are mild in flavour and have a buttery texture.

You can eat them raw or add to your favourite dishes. They are a rich source of monounsaturated fats or omega fats which are known to be beneficial in reducing the risk of heart diseases and type 2 diabetes.

Whatever type of nuts you choose, they can be added to different foods in order to gain from their versatility in flavour and nutrition.

Chomp on these super healthy nuts daily to tap into their health advancing features for good health and extended lifespan.

Also Read – Nutrition Bowls: A Guide To Make Your Own Mini Meal

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