10 healthful nuts: what are the healthiest nuts to eat?

Nuts, the magical word that triggers goosebumps in our bodies, are a true treasure to cherish. Nuts are man’s best friend. They are loaded with fiber, monounsaturated fats, protein, and antioxidants; the complete formula needed for the body.

Almonds, cashews, and pistachios probably reign supreme over all types of nuts; they are the most commonly used and appreciated dry fruits. However, other nuts are highly beneficial and might be extremely needed for certain conditions. Those rich in magnesium, for example, are a must.

Let’s take a ride to find what are the healthiest nuts to eat.

What are the healthiest nuts?

There is a common misjudgment that says that nuts are high in calories and hence are bad. As a matter of fact, yes, nuts are high in calories. However, we cannot prevent deny ourselves the pleasure and the benefits of nuts just because of their high calories. Nuts are powerhouses of protein, antioxidants, healthy fats, and omega 3s.

The following data is extracted from the USDA National Nutrient Database for Standard Reference.

The above data reveals the top healthiest nuts. Moderate consumption is recommended. Omega 3s can prevent erratic heart rhythms. They also help to prevent blood clotting. Unsaturated fats are essential for regulating the cholesterol profile; they lower bad cholesterol and increase the good type.

Cashews contain the highest amounts of iron. Iron is usually the most deficient nutrient in most people; that’s why it essential that you incorporate cashews into your diet. Pine nuts and macadamia nuts are also a good source of iron.

One study, on walnuts, revealed that these nuts can have significant effects on one cognitive measure called ‘inferential reasoning’; hence they have promising effects on the brain.

What are the ten healthiest nuts to eat? Well, answers might vary according to personal preferences and allergies too. Try to have a balanced combination of all types to ensure that you are reaping the benefits of all of them.

Is it ok to eat nuts every day?

Eating nuts daily is a key habit for longevity. One study, published in the New England Journal of Medicine, revealed that people who consume nuts daily live longer than those who do not incorporate them into their diets.

Charles S. Fuchs, professor of medicine at Harvard Medical School, declared that“The most obvious benefit was a reduction of 29 percent in deaths from heart disease – the major killer of people in America. But we also saw a significant reduction – 11% – in the risk of dying from cancer.”

So, is it ok to eat nuts every day? It’s not a choice, it’s a must! Nuts are the secret to stay healthy and maintain a good shape. The study showed that the more nuts one eats the lower risks of death they will face.

How many nuts should you eat daily?

Nuts are extremely beneficial for overall health. They are positively affecting all risks across the spectrum, from heart diseases to cancer. Henceforth, daily intake of nuts is highly recommended. How many nuts should you eat daily? I would go on and say indulge in a frenzy eating of nuts because you can’t get enough of them nether you would be able to stop yourself; however, that is not the medically right advice.

Excessive consumption of nuts can cause side effects. That’s why you must keep your appetite under control. One serving of 28 grams is the ideal amount per day. You can either choose a handful of one type of nuts such as almonds, or you can mix a few types.

This daily serving can substitute unhealthy snacks or be made into different food recipes. Once you settle for your favorite type and your ideal serving size, it is easy to find creative ways to use and eat them. One piece of advice, you should mix your nuts because each type has specific nutrients and each type is beneficial for one health condition or another.

Which nut is healthier: walnuts or almonds?

Have you ever been caught up in a dilemma trying to decide which nut is healthier: walnuts or almonds? Well, you are not the only one unable to decide. Here is what science says:

Almonds are known to have remarkable effects on lowering blood sugar levels through inhibiting amylase and lowering the glycemic index of foods. Flavonoids play a vital role in these effects. Almonds are also the perfect choice if you are trying to lose weight or simply want to stay fit.

On the other hand, walnuts are known for their positive effect on the brain. Walnuts contain more antioxidants than any other type of nuts. A handful of walnuts contain twice the amount found in other types. These antioxidants are vital in fighting diseases.

The choice is hard. Things are not crystal clear; a comparison between the two types cannot result in one’s favor at the expense of the other. Therefore, the best thing to do is to mix the two types for your daily servings.