What are the healthiest nuts?

Hazelnuts, walnuts, and pistachios are ideal for the body. They should be consumed raw or roasted.

Many times they have been demonized for having high-fat content. However, nuts are characterized by being a great source of fiber to regulate intestinal transit, as well as protein and other nutrients, such as flavonoids that generate important benefits to the body.

If consumed in moderation and always raw or toasted and without salt, not fried, or covered with chocolate, these foods can provide healthy fats, which are essential for the body to function properly.

Most nuts are healthy, although some may have more healthy nutrients for certain organs. For example, walnuts contain high amounts of omega-3 fatty acids, while almonds, macadamia nuts, hazelnuts appear to be quite heart-healthy, Mayo Clinic experts say.

A Decades-long Harvard University study found that people who frequently consume nuts have a 20 percent lower mortality rate, thanks to a variety of causes. The research, published in the New England Journal of Medicine, and which looked at two groups of Americans, revealed that in those participants who consumed nuts 7 or more times week mortality decreased by a fifth.

In an article published in the newspaper ABC, it is indicated that raw or toasted versions of these fruits will always be much better. In this publication, nutritionist Ana Amengual, from the center of the Júlia Farré center, says that it may be interesting to opt for roasted because when passing that process, some antinutrients such as phytic acid are deactivated. That is why, in the case of nuts, roasting them allows the digestive tract to better absorb the nutrients from these foods.

Specialists suggest some that may be the healthiest.

Pistachios

These fruits are ideal as an appetizer, as a snack or to add to salads or sauces. They are rich in B vitamins, except B12, vitamins A, E, and C, and minerals such as magnesium, phosphorus, potassium, iron, calcium, zinc, or selenium.

They also have a high content of fiber, antioxidant substances, phytosterols, amino acids, and monounsaturated fats, such as those in olive oil, and polyunsaturated, especially omega-6, although they also include omega-3.

Almonds

They contain a lot of iron and are therefore recommended to prevent and combat anemia. These fruits are rich in vitamin E, which is a great antioxidant. In the same way, they are a good source of essential amino acids. Two of its main benefits are that they help prevent skin aging thanks to the antioxidant properties.

B vitamins are also present in almonds, especially riboflavin or vitamin B2. This is essential for the integrity of the skin and mucous membranes.

Nuts

They are rich in nutrients and healthy fats. It is one of the nuts that provide the highest amount of alpha-linolenic acid. Although they are known as high-calorie food, these fruits are valued for their significant contribution to essential nutrients.

They are even listed as healthy food, capable of promoting well-being in many aspects. According to a study carried out by the Institutd’Investigacions Biomèdiques August Pi Sunyer, in Barcelona, this food provides proteins, fatty acids, fiber, antioxidants, sterols, and minerals such as sodium, potassium, phosphorus, iron, zinc, magnesium, and calcium.

They help the skin, as they restore its moisture, due to the presence of Vitamin E in its composition. And they regulate intestinal transit, due to their contribution of fibers that fight constipation.

Hazelnuts

They are a great source of energy due to their high content of fats, as well as proteins. This fruit can be consumed raw, as a food oil, or can be prepared in the form of milk or butter. Hazelnuts have various health benefits because they are rich in fibers, iron, phosphorus, folic acid, calcium, magnesium, and B vitamins, helping to lower bad cholesterol, prevent anemia, take care of bone health and promote liver metabolism.

Peanuts

Peanuts are rich in good fats, such as omega 3, which help reduce inflammation in the body and protect the heart, have several benefits such as preventing the emergence of cardiovascular diseases, atherosclerosis, and even anemia, in addition to improving mood.

Despite being rich in fat and having many calories, it also has a high concentration of protein, which makes it a healthy source of energy. It is a source of vitamin B and E complex and is a natural antioxidant that helps, for example, in the prevention of early aging.

Cashew nuts

Also known as Indian nut or cashew, these fruits are rich in healthy fats, as well as vitamin A, folates, vitamin E, calcium, magnesium, potassium, and phosphorus. It is a multivitamin that adds great nutritional value. Thanks to its calcium content, it helps maintain a good bone condition.

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