Knowing the healthiest nuts and Eating it may help reduce risk factors for many chronic diseases, including heart disease and diabetes, though nuts are usually high in fat, but don’t be scared! the fat they contain is a healthy type. Nuts are reach in protein and fiber.
Studies have shown that nuts provides numerous health benefits, more especially, in regards to reducing risk factors of many chronic diseases, including heart diseases and diabetes. They’re also pack a number of vitamins and minerals, including vitamin E and magnesium. Diets high in nuts do not significantly affect weight gain or weight loss.
Below are 10 Healthiest Nuts That May Make You Live Longer and their health benefits.
1. ALMONDS
Almonds are tree nuts that contain a number of beneficial nutrients. Never left out when counting the healthiest nuts to eat. At 160 calories per serving, almonds contain about 6 grams of protein and 4 grams of fiber which is more than most other tree nuts. They’re good source of vitamin E, copper and magnesium. Ounce for ounce, almonds are the nut highest in calcium, with 75 mg per ounce (about a quarter of the calcium in a glass of milk). Almonds are believed to play a role in weight management, heart health and even diabetes prevention.
Research published in the Journal of the American College of Nutrition found that consuming almonds helped improve insulin sensitivity in people with Pre-diabetes. The study also indicated that adding almonds to meals and snacks can help maintain healthy cholesterol levels. Eating a meal with one ounce (28 grams) of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes but not significantly in healthy people. However almonds have been shown to reduce inflammation in people with type 2 diabetes.
2. WALNUTS
Walnuts are very popular nuts know for its wonderful benefits. A staple on many super-foods lists, walnuts have earned their place for good reason. They contain the highest amount of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid, know for its anti-inflammatory properties and role in heart health. A one-ounce (28-gram) serving of walnuts contains roughly: 4 grams of protein and 2 grams of fiber, 4 grams of carbohydrates, 182 calories, 18 grams of fat as well as minerals like magnesium and phosphorous. Studies show that in addition to their heart health benefits, walnuts can also help with weight management, diabetes and may even help reduce certain types of cancer. One study from the Journal of Nutrition showed that women who consumed walnuts tended to have a lower risk of type 2 diabetes. Research from the American Journal of Clinical Nutrition found that walnuts might lower both total cholesterol and LDL or “bad” cholesterol while increasing “good” HDL cholesterol. Eating walnuts may benefit heart health and potentially even your brain.
3. HAZELNUTS
Hazelnuts are very nutritious. They’re also known as filberts or cobnuts, hazelnuts are a flavorful addition to entrees, and they are very popular in desserts. At around 180 calories per 1-ounce serving, hazelnuts contain 3 grams of fiber and are a good source of copper, magnesium, thiamine and vitamin E. Like other nuts, hazelnuts can have a protective effect on heart health. Research from the Journal of Clinical Lipidology found that a diet enriched with hazelnuts may help to lower “bad” LDL cholesterol, triglycerides and total cholesterol. Hazelnuts also contain an especially high amount of proanthocyanidins, which are compounds found in plants that are believed to have anti-inflammatory and other health benefits.
4. BRAZIL NUTS
Brazil nuts are the largest nut, and one serving contains up to eight times the selenium you need in a day. Selenium is a potent antioxidant believed to have anti-cancer properties, and it may play a role in maintaining a healthy immune system. Brazil nuts are also a good source of copper, phosphorus and manganese. This nut is also among the highest in total fat (19 grams per serving) and saturated fat (4 grams per serving), so it’s less heart-smart than other nuts. Brazil nuts may reduce inflammation in both healthy people and those undergoing hemodialysis, They may also help reduce cholesterol levels, oxidation stress and inflammation.
5. CASHEW NUTS
Cashew nuts are part of the tree nuts family that has great nutritional values. One serving of cashews (about 160 calories) provides, 9 grams of carbohydrate , 1 gram of fiber, 4 grams of protein and is high in unsaturated fat. Cashews are also an excellent source of essential nutrients like copper and magnesium, plus they provide some iron as well. Here’s a piece of trivia that you probably didn’t know: The cashew “nut” is actually a seed that is harvested from the cashew fruit. Research from the New England Journal of Medicine found that higher nut consumption is linked with lower mortality, which means eating cashews and other nuts may help you fight off some diseases and live longer. Cashew nuts contain a great number of important nutrients and studies indicate that they may improve blood lipid levels and reduce blood pressure.
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