7 Healthiest Nuts To Snack On
Nuts contain a multitude of vitamins, minerals, proteins that are heart-healthy, and they also provide you with the fiber that you need. Among all the nuts available, which are the healthiest nuts? Let us find that out in this article.
Almonds may help to control the rise in blood sugar levels of people with diabetes and also reduce inflammation. Almonds have relatively high concentrations of vitamin E. For every 100 g of almonds, there are 25.63 mg of vitamin E present. Vitamin E helps to protect against the oxidation of polyunsaturated fatty acids found within the membranes of the immune cells. These fatty acids oxidize due to high metabolic activity and the fight against harmful pathogens. Thus, vitamin E protects the fatty acids against free radicals, which prevents immune cell damages and hence strengthens the immune system. Almonds are also beneficial for gut health, as they support the growth of healthy gut bacteria such as Bifidobacteria and Lactobacillus and thus may reduce the risk of developing colon cancer.
Walnuts contain heart healthy polyunsaturated fats, also known as alpha-linolenic acid (ALA). These fats can only be taken from food and not the human body as the human body cannot produce it. The ALA helps to lower “bad” low-density lipoproteins (LDL) cholesterol while raising “good” high-density lipoproteins (HDL) cholesterol. This helps to reduce the risk of developing heart illness and helps to maintain blood pressure and ensure blood circulation throughout your body. Walnuts are also known for improving brain health. They contain vitamin E, polyphenols and polysaturated fat that help to reduce damage done by free radicals and therefore reduces inflammation in the brain. This then leads to increased cognitive functions such as better memory, faster registering of facts and reduced apprehension etc.
Pistachios are also one of the healthiest nuts because they contain a significant amount of fiber. They may also help to promote “good” HDL levels and improve blood pressure levels and reduce the amount of oxidized chemicals in blood, all of which can reduce the risk of developing heart illness. Pistachios are also full of potassium and vitamin B6. Vitamin B6 is needed to produce hemoglobin, and it helps to produce hormones that regulates mood and stress levels. Together with folate and vitamin B12, vitamin B6 may reduce the risk of developing Alzheimer’s disease, memory loss and the slowing down of cognitive functions. A serving of pistachios provides about 37% of the daily required intake of 1.3 mg of vitamin B6. Hence, pistachios are one of the healthiest nuts.
Pecans aid in reducing “bad” cholesterol levels and they contain micronutrients such as polyphenols that functions as antioxidants to prevent oxidative cell damage and lower the risks of developing cancer and heart illness. Pecans also have low glycemic index, which means consuming them will not cause a spike in sugar levels and hence they can be consumed by people with diabetes. They also contain omega-3 fats which help to reduce inflammation and hence alleviates the pain caused in arthritis. The fiber, vitamin E, zinc, magnesium, and calcium content also helps to reduce inflammation.
Macadamia nuts are known to be used in confectionaries and hence people have an impression that they are unhealthy. However, they are actually not unhealthy, as one might think. they promote heart health. This is because they are a good source of healthy monounsaturated fats, which can help to lower “bad” cholesterol levels and therefore improve cardiovascular health. Macadamia nuts also contain the highest flavonoid content amongst all other tree nuts, hence reducing inflammation and improving cholesterol levels. They also have high amounts of tocotrienols, a type of vitamin E that as antioxidant properties and reduces inflammation and improves cholesterol levels.
Brazil nuts are good sources of protein for vegans or vegetarians. Proteins are amino acids that help to build and repair muscles and bones. They are also involved with hormonal and enzymatic activity. because Brazil nuts contain high amounts of selenium required to produce the thyroid hormone. The thyroid, which is a gland in your throat, helps to produce hormones that are important for development, metabolism, and regulation of body temperature. Brazil nuts are also good antioxidants that fights against heart illnesses and cancer.
Hazelnuts are rich in monounsaturated and polyunsaturated fats, as well as omega-6 and omega-3 fatty acids. They also contain a type of antioxidant that decreases blood cholesterol and inflammation, therefore reducing the risk of developing cancer and heart illness. The high amounts of fatty acids, fiber, antioxidants, magnesium and potassium in hazelnuts may help to keep blood pressure at a normal level. They also contain proanthocyanin, an antioxidant that helps to reduce the occurrence of Urinary Track Infection and blood clotting.
All in all, nuts are a great snack option as they contain heart healthy fats, as well as dietary fiber and protein in addition to other minerals. We hope that this list has given you an idea of some of the healthiest nuts available and you may shop confidently from us here at nutsandsnacks.com.sg as we provide the freshest nuts at an affordable cost. We wish you all the best in your health endeavors.