Nuts are rich sources of plant-based proteins and a range of beneficial nutrients. They are delicious snacks that prevent risk factors for several health conditions. Despite being high in fat, they are beneficial for health. However, each type of nut delivers different nutritional benefits.
When we talk about nuts, the first name that pops in our mind is almond. Highly nutritious almonds grab all the attention. But, did you know that there are many other nuts as nutritious as almonds? It’s true. They are tasty, convenient, and can be added to all kinds of diet plans, including vegan and keto.
Generally, all nuts are excellent sources of healthy fats and various nutrients. According to a study in 2017, a diet that includes nuts can help prevent inflammation and decrease the risks of chronic diseases.
However, the world of nuts is filled with lots of options that may overwhelm you. Here are five healthy nuts recommended by nutritionists:
Low in carbohydrates and high in healthy fat, macadamia nuts are an ideal addition to low-carb diets. The buttery-tasting nuts contain magnesium, copper, iron, manganese, and thiamin (vitamin B). Also, they are rich in monounsaturated fats. As per studies, food high in monounsaturated fats keeps heart health in check and reduces the risks of diabetes.
Just one ounce serving can offer around 200 calories, 21 grams of healthy fats, and 2.4 grams of protein. Usually, macadamia nuts are linked to cookies, but you can also add them to salads.
These are not only tasty nuts but healthy too. Loaded with nutrients, they make an excellent ingredient for several meals and desserts.
As per historians, people have been consuming these seeds from the Pistacia vera tree since 7000 BC. They are high in healthy fats and antioxidants. Eating just one ounce pistachios can provide you with 150 calories, six grams of protein, and 28% vitamin B6 of your Reference Daily Intake.
Eating pistachios can improve your cholesterol levels and help in weight loss.
Ask people about pecans, and most of them will define these nuts as an ingredient for some desserts. However, the truth is that pecans have several health benefits and fun sides on their own. They possess a tasty,
buttery flavor. Also, they are amazing sources of healthy fat, magnesium, and vitamin F.
When it comes to health benefits, it has been suggested by a few studies that pecan can lower cholesterol levels and help manage them.
4. Brazil Nuts
These are buttery nuts that come from trees native to Brazil’s Amazon rainforest. These highly nutritious nuts benefit health in many ways. They reduce inflammation and support the immune system.
Packed with lots of nutrients, Brazil nuts are rich in selenium, magnesium, zinc, copper, and phosphorus. Only one ounce serving can give you four grams of protein and 190 calories. Also, it can fulfill 55% of your Reference Daily Intake of copper.
Brazil nuts are rich in selenium, which helps improve immunity in individuals with Hashimoto’s thyroiditis.
5. Pine Nuts
Sourced from pine trees, pine nuts are known for lowering cholesterol levels. These are tasty and fun foods that add a distinct flavor to a diet. You should consume pine nuts for magnesium, vitamin K, vitamin E, zinc, copper, and phosphorus in them.
Similar to other nuts, pine nuts can improve your heart health. Also, they have been associated with lower levels of insulin resistance.
Nuts are tasty, convenient foods to get plant-based proteins. They can improve your health and protect you against risks linked to chronic diseases. However, ensure that you do not eat too many of them as larger quantities of nuts throughout the day can upset your digestive system.