Why you should go nuts for nuts

Nuts are underrated as nutritious snacks — particularly raw tree nuts, such as almonds, cashews, walnuts, and more, which have been linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk.

Unfortunately, too few of us eat nuts regularly. A small handful can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals.

Here’s how your health benefits each time you chew on a handful of nuts.

Walnuts: Inflammation fighters

In addition to containing the most antioxidants of all nuts, which help protect your body from the cellular damage that contributes to heart disease, cancer and premature aging, walnuts are also the richest in omega-3 fatty acids, which fight inflammation. They’re an especially great way to get these healthy unsaturated fats if you’re not a fan of fish, where these types of fats are predominantly found. A walnut snack may also turn around a bad day during that time of the month: The manganese they contain may reduce PMS symptoms.

Serving info: About 14 walnut halves = 185 calories, 18g fat

Almonds: Good for your gut

Almonds contain the most fiber compared to other nuts, and are richest in vitamin E, a powerful antioxidant. Almonds may even help you slip into those skinny jeans: In one International Journal of Obesity study, when two groups of obese adults followed low-calorie diets for six months, those who included almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates. Other research shows that almonds are especially healthy for people worried about their blood sugar: Those who ate about 20% of their calories from almonds for four months saw their bad LDL cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them. Almonds may even safeguard your gut: A test-tube study (funded by the Almond Board of California) found that the nuts raised levels of good bacteria that bolster the body’s immune system.

Serving info: About 23 nuts = 170 calories, 15g fat

Cashews: Brainpower boosters

Cashews are particularly rich in iron and zinc. Iron helps deliver oxygen to your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss, according to a study in the journal Neuron.

Serving info: about 18 nuts = 165 calories, 13g fat

Pecans: Artery defenders

Pecans are among the most antioxidant-rich nuts and can help improve your heart health. They may help prevent plaque formation in your arteries. A Journal of Nutrition study found that consuming pecans can help lower LDL cholesterol levels by as much as 33%. Pecans may also buffer your brain health, according to an animal study from the University of Massachusetts Lowell. The vitamin E found in the nuts could delay progression of degenerative neurological diseases like amyotropic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.

Serving info: About 18 halves = 200 calories, 21g fat

Brazil nuts: Potent cancer protector

Just one Brazil nut packs more than 100% of the daily value for the mineral selenium, which may help prevent certain cancers, including bone, prostate and breast cancer. A recent study in the Journal of Medicinal Food suggests that the selenium found in Brazil nuts, along with soy, may help fight prostate cancer by inhibiting the growth of cancerous cells. However, don’t overdo it on Brazil nuts: High levels of selenium can be harmful, so stick to a serving or less.

Serving info: 5 to 6 nuts = 185 caloriess, 18g fat

Macadamia nuts: Most MUFAs

Although they’re one of the most calorie-dense nuts, macadamia nuts contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving. This ‘good fat’ lowers LDL ‘bad’ cholesterol levels and blood pressure. A Pennsylvania State University study found that people who added macadamia nuts to their diets reduced their triglyceride levels, total cholesterol and LDL cholesterol by nearly 10%.

Serving info: About 10 nuts = 200 calories, 22g fat

Pistachios: The skinniest nut

Pistachios are the most slimming nuts, with less than four calories each. Their shells make them especially dieting-friendly: Eating them in the shell automatically slows down your pace, so the snack lasts longer and you eat less overall. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.

Serving info: About 50 nuts = 160 calories, 14g fat

Source: www.everydayhealth.com

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