Eating nuts regularly is the need and preference of many people today. Nuts offer a variety of health benefits, from supporting a healthy heart to protecting against cancer.
Here are some healthy nuts to use every day:
Almonds are the food with the highest calcium content of any nut, which helps to keep bones strong, as well as for the correct function of nerves and muscles. The healthy fats and high fiber content in almonds help control heart-healthy cholesterol levels.
Eating almonds can bring even more benefits; Supports gut health by promoting the growth of beneficial bacteria strains, including Lactobacillus and Bifidobacterial. The skin is also filled with protective compounds called flavonoids that have antioxidant benefits.
2. Cashew nuts
Cashew nuts contain a lot of vitamins and minerals, antioxidants such as vitamins E, K, B6, and minerals copper, phosphorus, zinc, magnesium, iron, and selenium to help maintain good body functions.
Studies show that including cashews in the diet can help improve blood lipid levels and lower blood pressure, both of which support heart health. Cashew nuts also work to prevent cancer, nourish hair and skin, care for bone health, lose weight, prevent gallstones.
Because they contribute a good amount of protein and are a useful source of minerals, cashews are a great choice for vegetarians. Cashews are also rich in magnesium, which has been shown to improve memory and delay age-related memory loss. Cashews are a good source of heart-healthy monounsaturated fats and plant sterols, which can help control cholesterol levels.
A popular and versatile ingredient, chestnuts are low in fat and calories and are a good source of protective antioxidants.
Aescin is the chestnut extract has an effective anti-inflammatory effect in trauma, venous insufficiency, and painful swelling. The aescin compound in chestnuts is effective in the treatment of CVI, helping to increase the blood flow in the veins of the patient, improving the symptoms.
Besides the effective anti-inflammatory effect, aescin in chestnuts also has the effect of significantly reducing the growth of tumor cells in some cancers such as liver cancer, leukemia, and multiple myeloma.
Some studies have even shown that aescin can kill cancer cells in pancreatic cancer and lung cancer.
4. Macadamia nuts
With one of the highest fat content, macadamia nuts are often used to add flavor and texture to dishes.
They are also a rich source of heart-healthy monounsaturated fats and as such, they help manage cholesterol and regulate risk factors for heart disease. They are a good source of fiber and helpful in the absorption of minerals, including magnesium, calcium, and potassium.
5. Pine nuts
These tiny seeds are a nutritious addition to salads, pastes or dips. In particular, because they are rich in vitamin E, including these small nuts in your diet can help support healthy skin and protect against aging.
Animal studies show that pine nuts help lower fasting blood sugar levels, and their rich polyphenol content may help prevent some of the health complications associated with diabetes.
As a common ingredient in desserts and puddings, pistachios add an appealing color to dishes, thanks to pigments with antioxidant properties.
A 30g serving of pistachios provides 169 kcals/706KJ, 6.1g protein, 13.6g fat, 1.7g saturated fat, 7.1g monounsaturated fat, 4.1g unsaturated fat polyunsaturated, 5.4g carbohydrates, 3.1g fiber, 308mg Kala, 1.18g iron, 1.37mg vitamin E…
Compared to most other nuts, pistachios are lower in fat and calories and contain the highest amount of potassium. They are especially rich in phytosterols, which support heart health. They are also the only nut that provides the right amount of lutein and zeaxanthin, two antioxidants that play an important role in eye protection.
Like all nuts, walnuts provide “healthy” fats, and in this case, they’re mostly polyunsaturated fats (PUFAs). In fact, walnuts have the highest content of the short-chain omega-3 essential fatty acid, alpha-lipoic acid (ALA), of all edible plants, making them incredibly valuable. treatment for those following a plant-focused diet.
Animal studies suggest that the antioxidant content in walnuts, more abundant than any other nut, may be helpful in the fight against cancer, including colon cancer. and breast cancer.
8. Chia seeds
Today, this nut is best known as a superfood with a rich source of fiber. Every 2 teaspoons of chia seeds provide 9.6g of fiber, equivalent to 38% of the daily requirement. Rich in fiber, chia seeds are the perfect choice for those who want to lose weight.
Chia seeds are also quite high in omega-3s, even more so than some fatty fish.
As a food with high nutritional content, chia seeds help maintain a healthy intestinal system, eliminate toxins from the body, and protect the body from the risk of cardiovascular disease.
9. Pumpkin Seeds
Pumpkin seeds are packed with healthy fats, fiber, and antioxidants that are great for heart health. The monounsaturated fatty acids in these nuts help lower bad cholesterol and increase good cholesterol. The magnesium in the seeds helps regulate blood pressure levels.
Pumpkin seeds have serotonin, a neurochemical that is considered a natural sleeping pill. They are also rich in tryptophan, an amino acid that is converted into serotonin in the body, which improves the quality of your sleep.
Can be eaten regularly as a soup or salad, with cereal, or a homemade sugar mix.
Quinoa (also known as Quinoa) contains high protein content, rich in calcium, iron, magnesium, fiber, and vitamins. The amino acid content in quinoa is similar to that in milk.
Using quinoa with meals will help provide your body with a dose of B vitamins to maintain levels of homocysteine - a natural anti-inflammatory hormone in the body.
Contains high fiber content, so it curbs appetite and brings a feeling of fullness for longer. Each 50g of quinoa seeds will help balance the energy level needed for the whole day. If you are planning to lose weight, do not forget to include quinoa on your menu.
11. Sunflower seeds
The Sunflower seed is the fruit that is harvested from the large flowers. Of the sunflower plant. Sunflower seeds are a great source of many nutrients, especially plant compounds with antioxidant properties along with significant levels of vitamin E and selenium.
The habit of consuming sunflower seeds helps improve heart health, thanks to a compound that can block blood vessel constriction caused by an enzyme in the body, thereby helping blood vessels relax and reduce blood pressure.
Magnesium in sunflower seeds contributes to lowering blood pressure and also reduces cholesterol levels in the body.
12. Sesame – one of the healthy nuts
Sesame seeds are one of the most versatile ingredients available. The Sesame oil can be used to make salad dressings, which are rich in fatty acids that can lower bad cholesterol. Ground into a paste, they turn into tahini, peanut butter for people with nut allergies (also a major ingredient in hummus). Whole seeds are rich in fiber and protein. Using sesame in food preparation makes stir-fried dishes more flavorful and crunchy.
Nuts are one of the healthiest snacks because they contain many essential nutrients. The beneficial effects of nuts are best utilized when there are no added ingredients. Such as added sugar or salt during processing. When taken with a healthy diet that includes other natural foods, nuts can help reduce the causative factors of chronic diseases.
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