As a registered dietitian, people often ask me what the best foods to add to their diet are. Although all foods can be included in a balanced eating pattern, some may be more frequently included according to their nutrient richness. This brings me to the word “nuts.”
The health benefits of nuts are something that a lot of people are unaware of. There are many types of nuts available, and they all have different benefits. In this post, we will discuss the top 6 nuts. Eating macadamia nuts is not only enjoyable, but it can also help to promote overall health. Studies have shown that consuming macadamia helps to reduce the risk of diabetes and heart disease due to the monounsaturated fats they contain. These fats help to lower cholesterol levels, and may even protect the heart by decreasing total cholesterol, LDL cholesterol, ApoB, and triglyceride levels. Additionally, macadamias are packed with essential nutrients and health benefits of it.
What are nuts and what is it for?
Nuts that have been processed and dehydrated are referred to as nuts. They contain more nutrients than fresh food because the water is eliminated during the dehydration process. They also last significantly longer and may be stored in airtight containers for extended periods of time without rotting. Figs, apricots, dates, and raisins are examples of common nuts.
One thing to keep in mind is that many people do not get enough fruit as part of their diet because fresh produce is often more expensive. However, you may enjoy a great, healthy snack without breaking the pocket by eating dried fruits like raisins, dates, and apricots.
What do nuts give us?
Dried fruits are strong in fiber (which is beneficial to your digestive system) and will keep you fuller for longer than any other food. Nuts are also high in potassium, which is beneficial for your heart. Another major advantage of dried fruits, particularly walnuts, is that they contain plant-based protein as well as heart-healthy omega-3 fatty acids. Let’s look at how to incorporate these nutritional powerhouses into your diet.
What is the best way to consume nuts?
Nuts are as tasty as they are versatile: add them to yogurt for a satisfying, crunchy topping.
Nuts are adaptable, durable, and reasonably priced. And a little truly does go a long way! Here are some ideas for incorporating more nuts into your everyday diet right away:
- As a nutritious snack, you can eat them plain. When it comes to nuts, seek ones with no added salt or sweeteners as often as possible.
- Sprinkle them on top of your cereal or porridge to add sweetness and nutritional benefits.
- Dried fruit is quite adaptable; it may be used in a variety of recipes, including smoothies, desserts, sauces, and cakes.
- The berries should be added to the oatmeal before adding the chopped almonds and dried fruit.
- They will give your salads more crunch, satiety, and nutrients if you add them to salads.
- Use your blender to make nut kinds of butter or fruit sauces
- Use them as the perfect yogurt dip
The 5 best nuts and their nutritional benefits
You may be asking yourself, “What is the healthiest nut, right now? “There are many choices, however, the optimal varieties may depend on the nutrients you need. Here, we will see which are the best-dried fruits and the benefits they provide to your health.
1. Medjool Dates
Medjool dates are a beneficial addition to any diet, as they are rich in fiber and contain important nutrients like selenium, magnesium, calcium, potassium, iron, vitamin A, and copper. Additionally, they are known to help reduce blood pressure and cholesterol levels, as well as fight free radicals that can cause cancer and other chronic illnesses. They also provide insoluble fiber, which assists with digestion and prevents constipation and inflammation in the digestive tract.
2. Almonds
For good reason, almonds are one of the most popular varieties of nuts. Almonds are a great source of vitamin E, magnesium, and riboflavin. They are also a good source of fiber and phosphorus. Almonds contain 13 grams of “healthy” unsaturated fats per ounce and are naturally cholesterol-free. They are the richest tree nut in vitamin E and riboflavin per ounce and contain 6 grams of protein.
Almonds are a good source of serotonin, a vital neurotransmitter in the brain that aids in the maintenance of a healthy mood.
The calories of almonds are 21.15g.
3. Walnuts
Walnuts are high in omega-3 fatty acids and a good source of protein. Because of their high fiber content, walnuts are beneficial to brain health as well as digestive health.
Indeed, according to one study, “walnuts may also lower the risk or progression of other brain diseases such as Parkinson’s disease, stroke, and depression, as well as cardiovascular disease and type 2 diabetes.”
Compared to other common nuts, walnuts have a higher antioxidant content. This is due to the high levels of vitamin E, melatonin, and plant compounds called polyphenols in the papery skin of these nuts.
The calories of walnuts are 15.23g.
4. Brazil nuts
Brazil nuts are high in protein, fiber, and other vitamins that can help your body stay healthy. They also contain selenium, a mineral that is essential for the immune system.
In fact, this research report states that “Brazil nuts are among the highest food sources of selenium, and studies have studied this Amazonian nut as an alternative for selenium supplementation.” The calories of Brazil nuts are 14.32g.
Brazil nuts are high in protein, fiber, and selenium, but they also contain:
- Magnesium
- Match
- thiamine
- Niacin
- Vitamin E
- Vitamin B6
- Calcium
- Iron
- Potassium
- Zinc
- Copper
5. Macadamia nuts
Eating macadamia nuts is not only enjoyable, but it can also help to promote overall health. Studies have shown that consuming macadamia helps to reduce the risk of diabetes and heart disease due to the monounsaturated fats they contain. These fats help to lower cholesterol levels, and may even protect the heart by decreasing total cholesterol, LDL cholesterol, ApoB, and triglyceride levels. Additionally, macadamias are packed with essential nutrients:
- Manganese
- thiamine
- Copper
- Magnesium
- Iron
- Vitamin B6
Macadamia nuts are naturally devoid of cholesterol and have a very low salt content, much like all other varieties of nuts. They are also a great source of fiber and vegetable protein.
How many nuts can you eat a day?
According to this research article, “significant reductions in the relative risk of precancerous colorectal polyps, prostate cancer incidence, or pancreatic cancer mortality by, respectively, 24%, 49%, and 65%, were associated with 3–5 or more servings of nuts a week.” Fortunately, as we have already seen, dried fruit is a simple addition to any meal or snack.
Conclusion
This post has hopefully helped you comprehend the positive effects that consuming nuts can have on your health, and how to incorporate them into your diet.
Incorporating more dried fruit into your meals is a simple way to obtain more nutrients. Therefore, try one of the nuts on my list today. What additional guys did I completely ignore? Post a comment in the section below.
