The Healthiest Nuts: Improve Your Diet with These Naturally Delicious Treats!
You might be consuming some nuts in your diet, but are those nuts healthy enough to meet your nutritional requirements? Nuts are a type of high-calorie fruit which are enclosed in a hard shell, which makes the shell of a nut completely inedible.
The edible part is the seed inside the shell. Nuts are a healthy food source as they provide nutrition and energy without incurring harm to the body. That is why nutritionists often call nuts the best snack whenever you want to satisfy those hunger pangs at odd times of the day.
However, every type of nut may not suit you, and there is risk of developing a nut allergy from some sources of nuts. Sticking to one type of nut is also not healthy because different nuts have different nutritional content. All nuts are packed with energy, but few are rich in specific types of vitamins or minerals. You need to add a combination of those nuts in your diet that best meets your energy requirements.
The Crunchy and Somewhat Sweet Cashews
This elbow shaped nut is a great source of iron and copper. In fact, no other nut has as much iron as cashews. We need copper for healthy growth of hair and nails, and also for proper functioning of various physiological functions of the body such as iron metabolism, neurotransmission, and production of energy in cells. Copper is usually found in traces within our everyday food sources which is not enough to meet our RDA, hence it needs to be consumed through supplements.
About 100 grams of cashew nuts fulfil 50% of our daily requirement of iron and 110% of our daily requirement of copper. Because of its creamy texture, cashew nuts can used to make a sort of milk, which can be consumed as a substitute to dairy milk. The fat present in cashews is also very healthy for our heart’s health. Cashews are also a very rich source of mono-saturated fats and healthy fatty acids.
The Thick and Rich Brazil Nuts
Brazil nuts are rich in protein and fats, which is probably why they are quite big in size. These are great for providing vitamins B and E to the body. Not only that, but dietary minerals are also quite abundant in Brazil nuts. 100 grams of Brazil nuts fulfil 100% of our daily requirement of magnesium and phosphorus, both of which are vital to the health of our bones.
Brazil nuts also contain selenium, a mineral which is usually found in seafood. Selenium is beneficial for slowing down the progression of arthritis and fights off inflammation in the body.
Arthritis patients should consume Brazil nuts on a daily basis to take advantage of its selenium content. Additionally, this selenium in Brazil nuts is also beneficial for production of the thyroid hormone. However, Brazil nuts should be consumed in tiny quantities because they contain saturated fats in abundant amount that may not prove to be very beneficial for your health.
The Green and Lean Pistachio
Many research works have proved that consumption of pistachio is linked to various health benefits. Pistachios are a very good source of proteins, dietary fiber, and healthy fats. A serving of 50 pistachios fulfils 25% of your daily requirement of vitamin B6, which is required by the body to maintain optimal sugar levels in the blood and also for the optimal production of hemoglobin.
One serving of pistachios has more potassium than one banana, which makes it a very efficient source of potassium. This nut is also rich in anti-oxidants like zeaxanthin and lutein, which help prevent damage to the structure of our body’s cells.
The Absolutely Delicious Pecans
This nut is packed with healthy fats, antioxidants and minerals, including oleic acid and phenolic antioxidants that are great for maintaining optimal heart health. These antioxidants reduce the bad cholesterol levels in the body and also protect the body against stroke.
Pecans are also a very rich source of dietary fiber, as about 100 grams of pecan contains 10 grams of dietary fiber, an amount which is good for promoting colon and gut health. Additionally, pecans are very good for people who suffer from chronic constipation.
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