Nuts: The Best-Tasting Superfood

If nuts aren’t already a snack that you enjoy, listen up! Nuts have a number of health benefits when eaten in moderation. In addition to antioxidants, nuts are a great source of protein. They are high in fiber and unsaturated fats, and packed with nutrients such as magnesium, folate, phosphorus and copper. The FDA has said that claims of reducing heart disease can be made with seven kinds of nuts. Here they are:

Hazelnuts

One of the best known sources of vitamin E, which is essential for heart health and cancer prevention, hazelnuts also have the highest concentration of folate, a B vitamin that plays an important role during periods of cell division and growth. Folic acid helps prevent anemia and aids in producing red blood cells, which are crucial for transporting oxygen throughout the body.

Peanuts Rich in protein and minerals, peanuts are also filled with resveratrol, an antioxidant that has been found to protect against cancer, heart disease, Alzheimer’s disease and viral infections. Studies have shown that resveratrol can even reduce stroke risk. Additionally, peanuts are packed with several B vitamins such as riboflavin, folate, and niacin, which help maintain healthy blood flow to the brain.

Almonds Almonds are rich in selenium, an antioxidant that helps neutralize harmful free radicals that attack healthy cells. Selenium has been shown in studies to protect against breast cancer. Eating almonds can also help lower your level of LDL, or “bad” cholesterol, which is one of the main causes of heart disease. Almonds are high in vitamin E, magnesium, and potassium, which all help reduce the risk of heart disease.

Pecans Research has shown that pecans may be able to help protect the mind by strengthening the nervous system and providing a plethora of antioxidants that help preserve neurological functioning. One study suggested that eating a small amount of pecans each day may slow down the progression of age-related motor neuron degeneration, which can lead to illnesses like Lou Gehrig’s disease. The high amount of vitamin E in pecans has also been linked to a reduced risk of coronary heart disease.

Pine Nuts Packed with protein, pine nuts are also high in oleic acid, a monounsaturated fat that helps remove detrimental triglycerides from the body, protecting the heart. Pine nuts contain a high amount of iron, which is a crucial part of hemoglobin, the pigment in the blood that carries oxygen, supplying energy to the body.

Pistachios A one-ounce serving of pistachios contains 3 grams of dietary fiber and 20 percent of the recommended daily intake of vitamin B6. Like other nuts such as almonds, pistachios contain high levels of monounsaturated fatty acids, which help to lower LDL cholesterol, the “bad” cholesterol, and increase HDL, or “good” cholesterol levels in the blood. Pistachios are also a good source of phyto-chemical substances such as carotenes and vitamin E, which can help fight against diseases by removing toxic free radicals from the body.

Walnuts Walnuts are loaded with omega-3 fatty acids and polyunsaturated fat, which may protect against type 2 diabetes. One study found that women who ate a one-ounce serving of walnuts five times per week reduced their risk of developing type 2 diabetes by 27 percent. When added to a high-fat meal, they can also help improve artery function. Walnuts contain dietary fiber, an unusually large amount of vitamins and minerals, and high-quality protein.