The varieties of nuts you can find at most supermarkets are quite large, which means there is sure to be one or two you’ll love. Eating nuts is great for you because they contain lots of nutrients that benefit your health in many ways. Look for them in bulk so you can buy just how much you need or keep a canister in your pantry for a quick snack or cooking ingredient anytime the mood strikes. Check out these varieties of nuts to get yourself started.
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1. Walnuts
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Most nuts contain heart healthy fats, but walnuts are one of the varieties of nuts with the biggest benefits. Heart healthy fats are those that keep your cholesterol levels in check, which can help reduce the risk of heart disease. Walnuts are great plain, but they’re also yummy on oatmeal, in trail mix or tossed into a vegetable salad. These healthy fats also boost brain health, which can help ward off Alzheimer’s and related diseases.
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Walnuts, with their rich omega-3 fatty acid content, not only support heart health but also act as a cognitive shield. Incorporating these crunchy delights into your daily diet can serve as a neuroprotective strategy. The antioxidants present in walnuts combat oxidative stress and inflammation, two villains in brain aging and degenerative diseases. Whether sprinkled over a salad for added crunch or blended into a hearty walnut-pesto sauce, these versatile nuts add both nutrition and gourmet flair to any meal. Embracing walnuts is a delicious step towards a sharper mind and a stronger heart.
2. Brazil Nuts
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Brazil nuts aren’t your most well-known nut, but they have a really great flavor that is super different from other nuts. They’re also fairly easy to find at the grocery store. You want to eat these nuts because they are absolutely stuffed with nutrients, from iron to magnesium to vitamin D to fiber. They’ve been linked to a reduced risk of heart disease and certain types of cancer. Use them in cookies, trail mix or just grab a handful to keep you going at work.
Frequently asked questions
Oh, almonds are fantastic! They’re not only delicious but also packed with protein, healthy fats, and vitamin E. They’re great for your skin and can help lower cholesterol. Need I say more?
Absolutely! Cashews are super creamy and a great source of healthy fats and vitamins. They’re especially rich in magnesium, which is good for your heart and bones.
Yes, if you're looking to gain weight in a healthy manner, nuts are your best friend. They’re calorie-dense but also packed with important nutrients and healthy fats, making them an ideal snack.
Totally! Nuts are a fantastic snack. They’re easy to carry around, super nutritious, and can keep you full for longer because of their protein and fiber content. Just grab a handful, and you’re good to go!
There are so many, but some top picks include almonds, walnuts, pistachios, brazil nuts, pecans, and hazelnuts. Each type has its unique benefits, so mix it up for the best results!
3. Almonds
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I love almonds. They are the epitome of nuttiness if you ask me. They’re easy to find and easy to use. I like sliced almonds on steamed green beans and in crisp vegetable salads. They also make a great coating for fish or chicken breasts and taste awesome in your favorite muffin or sweetbread recipe. Almonds have been shown to have a positive effect on diabetes and can help lower cholesterol.
4. Pistachios
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Pistachios are a nut variety that is one of the highest in fiber. Fiber is a magical little nutrient that can help you control your appetite and perhaps even drop some excess pounds. That’s because it digests slowly, which means pistachios can help keep you feeling full longer than other snacks. That translates to less temptation to reach for unhealthy snacks between meals. Fiber also promotes healthy digestion and helps reduce the risk of heart disease.
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Pistachios are a great snack for anyone looking to improve their overall health. Rich in vitamins, minerals, and healthy fats, they are an excellent addition to any diet. They are also a good source of dietary fiber, which helps to keep you feeling full for longer and can help control your appetite.
Pistachios are also packed with antioxidants, which help to protect your cells from damage caused by free radicals. In addition, they contain lutein and zeaxanthin, two powerful antioxidants that are known to help protect the eyes from age-related macular degeneration.
Pistachios are also a great source of protein, providing roughly six grams of protein per 30-gram serving. This makes them a great choice for vegetarians and vegans looking to increase their protein intake. They are also a good source of healthy fats, providing roughly five grams of monounsaturated fat per serving.
In addition to their nutritional benefits, pistachios are also low in calories. A 30-gram serving contains only about 160 calories, making them an ideal snack for those trying to lose weight.
5. Cashews
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You know they taste great, but did you know that cashews can also keep heart problems at bay? Like many other nuts, cashews are high in fiber and heart healthy fats that help reduce the risk. However, they also contain arginine, which is an amino acid that can help relax your blood vessels, reducing the risk of issues with your heart.
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Cashews are a great source of vitamins and minerals like iron, zinc, magnesium, and phosphorous. They are also a good source of B-complex vitamins such as thiamin, riboflavin, niacin, and folates. Cashews are a great source of antioxidants, which can help reduce inflammation and protect your cells from damage. Eating cashews can also help reduce cholesterol levels, lower blood sugar levels, and promote healthy weight management. Cashews are also a great source of protein and can help keep you feeling full for longer.
6. Peanuts
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Peanuts are rich in vitamin E, which is a nutrient your brain relies on for good health and function. By eating peanuts, you can help prevent cognition problems that occur with age. In addition, peanuts contain folate, which has been linked to improving the health of neurons in your brain, which in turn helps prevent them from giving in to the effects of aging.
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Peanuts are also a great source of niacin, which helps to reduce inflammation in the body and brain. Research has also found that eating peanuts can reduce the risk of heart disease and stroke. Peanuts are also high in fiber, which helps to keep you feeling full for longer and can help to reduce cholesterol levels. Peanuts are also a good source of protein and healthy fats, which can help to keep your energy levels up throughout the day. Finally, peanuts are a great source of magnesium, which can help to reduce stress and improve sleep quality. Eating peanuts regularly can help to keep your brain and body healthy and functioning at their best.
7. Pecans
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I know that honey roasted pecans are probably one of the best foods on the planet, but if you want to reap the benefits, it’s better to opt for raw or roasted pecans. That’s because they won’t contain as much fat and calories or sugar as the candied ones do. Pecans, like many other nuts, can help lower cholesterol. They also have a high level of antioxidants, which means they fight free radical damage and can help ward off heart disease and many types of cancer.
What’s your favorite nut? Did you know it was so good for you? It’s important to keep in mind that nuts are higher in calories than some other snacks, so it’s a good idea to balance them with your other meals and snacks so you don’t overdo it. Even if they are super healthy, too many calories from eating nuts can cause weight gain. Which will you try first?
Comments
TERESA: cashew & walnut nuts
Catherine: How about macadamia nuts?
Lorraine: You can get all the selenium you need from eating 2 or 3 Brazil nuts daily, but too many are not a good idea apparently.
Linda: #3 is the brown outer layer bad for your gut lining?
Health: #2 Even the most uninformed person knows nuts have no vitamin d in them, why are you writing this article if you have no clue about nutrition?
adfafa: #2 my stool is oft
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