Recently, I did a report on the healthiest beans, but there is another common food that we sometimes do not readily see the health benefits of and that is the nut. They have been suggested to help reduce bad cholesterol and raise good. Some studies have shown that they can help your brain think and stay alert. Also, just a handful of nuts can satisfy your hunger! They are also suggested to be included in a diet for insulin resistant individuals. Below is a look at the six healthiest nuts and the benefits they have. This article is definitely going to have you putting down the peanuts and taking a bag of mixed nuts to the baseball games this summer!
Walnut
The walnut is known as the healthiest nut. It is an excellent source of omega-3 fatty acids. Plus they provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis. Walnuts also contain ellagic acid with helps to fight cancer and helps the immune system stay strong. Walnuts are also extremely heart healthy. They reduce cholesterol, help the elasticity of arteries, and help prevent hardening of the arteries.
Almonds
Just a quarter cup of almonds a day packs quite a punch! It contains nearly 25% of your daily value of magnesium, potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. It has nearly as much calcium in one serving as a glass of milk. Almonds have also been proven to be very healthy for your colon and if eaten regularly can help prevent colon cancer. They are also one of the best nuts for helping to reduce bad cholesterol.
Cashews
Cashews are the third healthiest nut. They have one of the lowest fat contents compared to other nuts. Almost 65% of their fat content is unsaturated fatty acids. They also contain oleic acid, a heart healthy fat also found in olive oil. Cashews are also packed with magnesium, iron, zinc, copper, and biotin.
Pecans
No matter how you pronounce this next nut, there is no mistaking that pecans are one healthy nut. They are a tasty source of over 19 vitamins and minerals including Vitamins A and E. Also, ladies they contain a rich variety of B vitamins, calcium, and folic acid all of which are beneficial to women’s health. Oh and like their counterparts, a 3/4 cup of pecans daily can help reduce your bad cholesterol!
Brazil Nuts
Brazil nuts may indeed sound like they are from an exotic destination, but these South American imports are ready to help you samba a little longer. They are nutrient and protein rich but that is not their best benefit. They contain something called Selenium. This compound helps to neutralize free radicals in the body. Studies have shown that a diet rich in Brazil nuts can help to prevent breast cancer, thanks to the selenium.
Pineapples and coconuts are not the only tasty and healthy items from Hawaii. The 50th state is also home to the nut that rounds out the six healthiest nuts. Macadamia nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. The University of Hawaii’s study on the powerful affects of these nuts shows that they dramatically reduce cholesterol if eaten daily.
One last thing to remember about these nuts is that a little bit goes a very long way. Like with most foods, you do not want to over indulge no matter how tasty the nuts are. The key with them is that less is more.
Source on nuts:
http://www.sixwise.com/newsletters/05/06/29/if_you_are_nuts_about_health_try_the_top_6_healthiest_nuts.htm
