Nuts: Our Favorite Ones To Snack On
When it comes to a healthy diet, crunchy nuts are just as vital as fruits, vegetables, and water.
Packed with antioxidants, vitamins and other essential minerals, nuts won’t only leave you with healthy skin, but they will also help reduce the risk for chronic diseases.
Yet with so many different forms of nuts out there, which can provide the best benefits? Read on to find out.
Probably the most-sought-after nut in the health community, almonds are rich in vitamin E, fiber and essential fatty acids.
The presence of vitamin E not only helps to maintain heart health but it also helps to ensure healthy skin. According to one study, the presence of antioxidants in almonds helps to protect the skin against free radicals, which then prevents the formation of wrinkles and breakouts.
Another study published in the journal Metabolic Syndrome and Related Disorders revealed almonds’ ability to improve both insulin sensitivity and reduce waist size in individuals with pre-diabetes.
Hailing from the South American forest, these nuts are a great source of omega 3’s and selenium.
Selenium is a mineral that helps to alleviate acne and hydrate the skin. Selenium has also been liked to reduce the risk of lung cancer (1).
While a serving of Brazil nuts can provide the body with selenium, eating too much can cause health problems. An overload of selenium can cause hair loss, brittle nails, upset stomach, and fatigue. That being said, it’s best to only consume three to four a day.
Like Brazil nuts, cashews also contain selenium and vitamin E. These two compounds can help hydrate the skin and protect it against inflammation.
In addition to the pre-mentioned minerals, cashews also contain zinc, which helps to encourage cell regeneration.
Like most nuts, macadamia nuts are rich in vitamin E, iron, manganese and B vitamins.
The presence of vitamin E helps to fight off premature aging and the B vitamins encourage the production of collagen. Furthermore, a study has revealed that macadamias can also regulate high cholesterol by lowering the levels of LDL (bad) cholesterol.
You might feel less guilty about those peanut butter and jelly sandwiches.
Not only has the consumption of peanut butter been linked to a lower risk of type 2 diabetes but it also does the same for mortality risk (2,3). Ironically, while peanut allergies are quite common, a study published in the Journal of Allergy and Clinical Immunology revealed that the consumption of peanuts during pregnancy can decrease the risk of a child developing an allergic disease.
If you’re not a fan of drinking a glass of wine after a long day, you could enjoy a serving of pistachios.
Resveratrol, the antioxidant found in both wine and pistachios, has been linked to protecting the body against cancer, heart disease, high blood pressure, insulin sensitivity, poor blood sugar, and neurological decline.
Moreover, a study published in the Journal of Nutrition revealed that they can also help to maintain gut health.
Eating healthy nuts
When it comes to healthy snacking, nuts should be a go-to choice for everybody. However, not all nuts are created equal.
Due to their high demand, some food manufacturers fill their products with added sugar, salt, and other preservatives. That being said, when choosing which nuts to snack on, be sure to purchase the raw, organic, unsalted and dry-roasted option.
Want to know more?
Like nuts, the presence of seeds in your diet can help contribute to your general health and well-being. That being said, click here for more on which super-seeds you need to plant in your diet.