Nuts are one of the greatest bargains this season, as they are high in protein, fiber, and vital fats. Unsalted nuts in a golf ball-sized quantity (approximately 30g) form a vitality-boosting snack that, unlike most other alternatives, provides a balance of important vitamins and minerals. All nuts have distinct nutritional profiles and provide different health advantages – use our guide to find your perfect match!
- Brazil nuts
Brazil nuts are an excellent source of the mineral selenium, which is required for the production of active thyroid hormone, making them ideal for people with poor thyroid function. Selenium also boosts immunity and promotes wound healing. You just need three or four Brazil nuts each day to obtain your daily dose of selenium.
The cashew nut tree produces these creamy and delectable nuts, which are cultivated in subtropical areas. These nuts are high in carbs, vitamin K, and vitamin B6 and are packed with vitamins and minerals. Its intake also provides the body with zinc, iron, and magnesium. It is eaten in a variety of ways: raw, salted cashews are eaten as a snack, while cashew pastes are used in cookery. It contains healthy lipids that lower the risk of strokes while also maintaining good eye sight.
If you’re concerned about excessive levels of homocysteine, an amino acid linked to heart disease and Parkinson’s disease, hazelnuts are a good choice. Hazelnuts are a rich source of folate, which is important for keeping homocysteine levels in check.
These brain-shaped nuts are the richest source of omega 3 and are said to promote hair development by making it stronger and more lustrous. Walnuts, according to health experts, can give your body with the oils that contribute to attractive, glowing skin. It also aids in the regulation of blood sugar levels and diabetes, and studies has shown that it can prevent the development of cancer cells. Because of its distinct flavor, it is frequently used as a main component in desserts such as brownies and cakes.
Plant sterols, important chemicals that help reduce cholesterol levels, are abundant in heart-healthy pecans. Pecans are also high in antioxidants, which assist to reduce plaque development and artery stiffening. They’re high in oleic acid, a healthy fat found in avocados and olives. Pecans are a rich source of vitamin B3, which helps us access the energy in our meals, so they’re a smart choice if you’re tired.
These green nutritious nuts are quite popular in Asian nations, notably India, where they are eaten raw and used to make sweet dishes. It’s high in Vitamin B6 and helps the body’s blood circulation. They’re high in proteins and amino acids, and they’ll even help you lose weight. This flexible and nutritious choice should be included in your diet.
Chestnuts are the nut with the least fat and calories, are high in starchy carbohydrates and fibre, and are an excellent source of vitamin C when eaten raw. They have less protein than other nuts, but they provide a good source of B vitamins, particularly B6. Ground chestnut flour may be used to make gluten-free cakes and baked goods, or you can buy raw chestnuts and roast them for a delicious snack.
Peanuts are a kind of legume that is high in protein. Vitamin B, potassium, and dietary fibers abound. Peanut butter is a popular replacement for salted cow butter since it is low in fat and helps to provide the body with a high number of proteins and minerals during the diet. Peanuts that have been roasted and salted are also a good evening snack. Peanut oil is also utilized in the preparation of low-calorie and low-fat meals.
If you don’t eat dairy, calcium-rich almonds are a fantastic alternative to guarantee you receive enough of this important mineral. Almonds are also abundant in vitamin E, a substance that aids in the improvement of skin health and attractiveness. Swap flaked almonds for whole almonds with the skin intact for added heart support. The skin of the almond is rich in heart-protecting chemicals called flavonoids.
10. Macadamia Nuts
This fruit-cum-nut is mostly cultivated in New South Wales and Queensland’s central area, which is why it’s also known as Queensland Nut. This nut has a higher percentage of healthful fat than almonds, cashews, or walnuts. These nuts aid in cognitive function, prevent heart disease, and even aid in weight loss due to their copper content. Despite the fact that macadamia nuts are high in calories, eating too many of them might boost your calorie intake.