Nuts are not only enjoyable foods to eat, but they are also foods that have benefits for heart health, eye health and many more. A private university study shows that women who regularly consume nuts are less overweight and have more fibre, vitamin E, calcium, magnesium and potassium than other women. Nuts also help to keep the cholesterol level at the required level. So, what are the most beneficial nuts? Let’s find out…
Mayoclinic: Peanuts are technically not a nut, but a legume, like beans, but they are quite good for the heart! It’s best to choose unsalted or unsweetened nuts. Adding salt or sugar to nuts may cancel out their heart-healthy benefits.
Analyzes conducted by Harvard University in 2009 show that walnuts not only do not cause weight gain but also balance cholesterol levels. Since walnuts contain omega-3 fatty acids, which act as a protective shield for the heart, they have a positive effect on cholesterol levels. 7 walnuts contain 190 calories, 2.5 grams of omega-3 fatty acids, 4 grams of protein and 2 grams of fibre.
Ilovepecans: Pecans also play a role in reducing the risk of heart disease because they have an abundance of “good” heart-healthy fats. These unsaturated fats can have a protective effect by lowering total blood cholesterol when eaten in moderation. Pecans contain no cholesterol and no trans-fat.
23 almonds a day meet 1/3 of the daily need for vitamin E, and vitamin E protects the body against free radicals with its cell membranes. 23 almonds contain 160 calories, 20% of daily magnesium needs, 33% of vitamin E needs, 6 grams of protein and 3 grams of fibre.
WEBMD: Macadamia nuts have a mild, butter-like flavour. Macadamia nuts can be eaten raw or used in recipes. While high in fat, macadamia nuts contain primarily monounsaturated fat, which is the heart-healthy type of fat that can help reduce your risk of heart disease and type 2 diabetes.
This green nut is very beneficial for eye health because it contains lutein and zeaxanthin, the only carotenes found in the lens structure of the eye. Studies show that people over the age of 65 who regularly consume pistachios have fewer eye problems than other people.
Hazelnut, which contains plenty of B vitamins necessary for the regeneration of cells, is a very useful nutrient against Alzheimer’s, heart diseases, cancer and birth deficiencies. Hazelnuts also contain arginine, an amino acid that relaxes blood vessels regulates blood pressure and activates growth hormones.
BBC: Thanks to their heart-healthy polyunsaturated fatty acid profile, high fibre and mineral-rich content, Brazil nuts have been shown to reduce total and LDL cholesterol levels (known as ‘bad cholesterol). In fact, just one serving of Brazil nuts is sufficient enough to improve lipid profiles in healthy adults.
Bonsecours: Cashews are great nuts to add to your heart-healthy diet. Like the others, they can help lower your cholesterol levels. They’re also a good source of copper, which can help reduce your risk of developing some diseases.
Healthline: Chestnuts are a good source of nutrients that are great for your heart. For starters, they contain antioxidants, such as gallic and ellagic acid. Studies have found that these antioxidants may help protect the heart against oxidative stress, a condition that may raise the risk of strokes and heart disease.