Many people were scared away from nuts during the low-fat craze of the last few decades, but now nuts are making a big comeback. Nuts are an excellent source of protein, minerals, good fats, and other nutrients that are essential to over-all good health.
A study conducted by Loma Linda University in California that involved 31,000 Seventh Day Adventists found that eating nuts lowered the risk of heart disease and helped participants to keep their weight down.
Other large-scale studies, including the Physician’s Health Study, the Iowa Women’s Health Study and the Harvard Nurses’ Health Study, also concluded that eating nuts actually lowered the risk for heart disease.
It only takes a small handful of nuts to satisfy hunger and help you stay satiated longer, and there are many varieties to choose from.
Here are 5 nuts you need to put into your diet
1. Walnuts
When it comes to nuts, the walnut is the king. It’s a great source of the healthy omega-3 essential fatty acids, which have been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
2. Almonds
Just a quarter cup of almonds contains nearly 25 percent of your needed daily value of the important nutrient magnesium, plus is rich in potassium, manganese, copper, the antioxidants vitamin E and selenium, and calcium. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk.
3. Pecans
Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc.
4. Brazil Nuts
These nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals.
5. Macadamia Nuts
These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium.
So enjoy the benefits you get from these crunchy critters but just remember they are both calorie dense as well as nutrient dense, so you only need a handful at a time a couple times a day to enjoy their benefits. Eating a variety of nuts is the most obvious choice to reap the rewards each nut has to offer.
