Top 10 Nuts to Eat for Better Health

Overview

Nuts have come a long way from their bad reputation in the past. We know that there are good fats and bad fats, and nuts fall into the excellent category. They are an essential part of a healthy diet.

You've probably heard that nuts benefit you unless you have an allergy. Not only are they tasty, but they also provide healthy fats, fibre, and protein that help fight off hunger.

But wait, there's more! Some nuts contain omega-3s, antioxidants, and various vitamins and minerals that can help in boosting overall health.

It's recommended to eat a variety of nuts to get the most out of their unique benefits. While portion sizes vary, having a handful of nuts daily is generally a good idea.

And let's not forget how delicious nuts can be. Sure, some nuts might need a little extra flavour boost, but that's where smoothies come in handy.

Nuts 

Nuts are tasty treats that offer a satisfying crunch and are packed with nutrients.

They provide:

• Fiber
• Antioxidants
• Essential vitamins and minerals
• Healthy fats
• Protein

Eating nuts has numerous advantages, including promoting a healthy body weight and alleviating the risk of certain health issues, like heart disease.

Moreover, nuts come in a variety of textures, flavours, and nutrient compositions. They can be enjoyed on their own, combined with fruits, or incorporated into dishes such as salads, desserts, and grains.

Different nuts offer varying nutritional benefits, so the healthiest nut for you depends on your specific health needs and preferences. Nuts are packed with plant-based proteins, heart-healthy fats, minerals, vitamins, and fibre, making them a great addition to any diet.

Instead of focusing on which nut is the healthiest overall, it's more important to find nuts you enjoy and incorporate them into your meals and snacks. Certain nuts may offer more specific benefits than others, depending on your health goals.

Top 10 nuts and their health benefits 

Almonds

If you're dealing with skin issues like uneven pigmentation, consider adding a handful of almonds to your snack routine. Almonds are rich in vitamin E, an antioxidant that helps protect skin cells from any damage caused by free radicals. This has been supported by research.

Almonds are not only great as a snack on their own, but they can also be a delicious addition to your meals. Here are some tasty ideas to incorporate almonds into your dishes:

• Mix chopped almonds into yoghurt and some fresh fruit for a tasty twist.
• Add sliced or slivered almonds to salads for a satisfying crunch and extra protein.
• Try tossing almonds with green beans, fresh lemon, and garlic for a flavorful side dish.

Pistachio

Pistachios are a hit with everyone because of their creamy texture and delightful taste. Experts also highly recommend them.

This recommendation is because pistachios are a complete plant-based protein source. They contain all the essential amino acids and provide 6 g of plant-based protein per serving.

Pistachios are a fantastic source of protein, fibre, and healthy fats. This makes them a satisfying snack for those on the move or needing a quick energy boost.

Pistachios are versatile and can be enjoyed in many different ways.

• You can use them as a snack, salad topping, or even as a pizza topping. They also add a lovely green or purple hue to various desserts and dishes when baking.
• Some tasty green desserts you can make with pistachios are pistachio gelato or cheesecake.
• Additionally, like other nuts, you can use pistachios to make pesto or nut butter.
• You can also experiment by sprinkling them over oven-baked fish, adding them to your morning granola, or using them to create a delicious dessert crust.

Lastly, pistachios are a convenient, tasty, and healthy snack that you can enjoy on your own.

Pecan

Pecans, those delightful little nuts, are loved for their mild flavour and are often used in cakes, pies, and salads. 

But that's not all! Pecans are also a great source of zinc, a mineral essential in immune function, wound healing, DNA synthesis, and growth and development. And if you're concerned about your heart health, some studies suggest that pecans may have benefits in that department too.

In fact, a small 8-week study involving 56 people at risk of heart disease found that those who incorporated pecans into their daily diet experienced significant reductions in LDL cholesterol and triglyceride levels compared to a control group. So, go ahead and enjoy some pecans guilt-free!

Ensure you keep an eye on your portion sizes and aim for approximately 1 ounce (28 grams), roughly 20 pecan halves.

Various ways to truly indulge in pecans :

• For a delicious crunch and added nutrients, consider adding a handful of these flavorful nuts to your yoghurt parfait, salad, or oatmeal.
• You can also include them in trail mix or chop them up to use in baked treats such as muffins, pancakes, or banana bread.
• If you're in a hurry, enjoy raw pecans as a convenient and nutritious on-the-go snack.

Cashews

Cashews are versatile nuts that can be enjoyed in a variety of ways. Whether you prefer them raw, roasted, or as nut butter, their crunchy texture and creamy mouthfeel make them a great addition to both savoury and sweet dishes.

These nuts are packed with nutrients that are important for bone health, such as protein, Vitamin K, magnesium, and manganese. Studies have shown that consuming cashews can help lower blood pressure and triglyceride levels, although more research is needed to confirm these findings.

In addition to these benefits, cashews may also contribute to weight loss, improved blood sugar control, and a healthier heart. So go ahead and enjoy some cashews for a tasty and nutritious snack!

Cashews can be included in your diet in various ways. 

• You can eat them as they are, either raw or roasted, for a quick and convenient snack.
• Cashews can also be used in cooking - whether whole or ground, they can be added to dishes like tofu scrambles, stir-fries, soups, salads, and stews.
• Another delicious option is cashew butter, which can be spread on toast, mixed into yoghurt or oatmeal, or combined with oats and dried fruit to create energy balls.
• For a dairy-free alternative, soak and blend cashews with apple cider vinegar or lemon juice to make sour cream or cream cheese. These can be used to enhance the flavor of meals or to create dairy-free versions of your favorite desserts.

Macadamia nuts

Macadamia nuts are known for their smooth texture and rich nutrient content. They are packed with healthy fats and have fewer carbs compared to other nuts, which makes them a favourite among people following low-carb diets.

Incorporating tree nuts into your diet, such as macadamia nuts, can lower LDL cholesterol, triglyceride, and blood sugar levels.

Macadamia nuts can be included in the diet in various ways. 

• You can snack on them whole, grind them up and sprinkle them onto soups and warm dishes, or even replace croutons with them in salads.
• For a delicious twist, try macadamia butter. Similar to peanut butter, you can spread it on bread, crackers, or fruit slices. It also makes a delightful addition to oatmeal or yoghurt.
• Lastly, you can soak and grind these nuts into a paste to create dairy-free cheese or milk. This paste can also serve as a fantastic base for various desserts.

Walnut

Walnuts offer a wide range of health perks and boast an impressive nutritional profile. They are packed with copper, a mineral that plays a crucial role in energy production, neurotransmitter synthesis, immune function, and blood vessel development.

When it comes to heart health, walnuts have proven to be beneficial by reducing various risk factors associated with heart disease. These include high blood pressure, LDL cholesterol, and triglyceride levels.

What sets walnuts apart from other nuts is their high content of ALA omega-3 fatty acids. In fact, they contain a whopping 2.57 grams per ounce, making them an excellent source of this essential nutrient.

Furthermore, research indicates that consuming 1–2 ounces (28–57 grams) of walnuts daily can enhance brain function and lower the risk factors for dementia, such as heart disease and type 2 diabetes.

While these findings are promising, further studies are still required to delve deeper into the benefits of walnuts.

Brazil nuts

Brazil nuts are packed with various nutrients, particularly selenium. They are also rich in vitamins like E and minerals such as magnesium, which are essential for regulating blood sugar, blood pressure, nerve function, and energy production. 

Additionally, they are one of the best dietary sources of selenium, necessary for thyroid hormone production and DNA synthesis. It's recommended to limit your intake to a few nuts daily to avoid selenium poisoning from exceeding the upper limit of 400 mcg. This risk is higher with supplements rather than food. Furthermore, Brazilian nuts may offer anti-inflammatory and antioxidant benefits.

They make a great snack on their own or can be added to various dishes. Whether you prefer them raw or roasted, Brazil nuts are a tasty treat.Try incorporating them into pad Thai, trail mixes, or pesto. Another option is to sprinkle chopped Brazil nuts on top of oatmeal, salads, or even brownies for an extra dose of nutrition.

Hazelnuts

Hazelnuts are not just a delicious treat, but they also have numerous health benefits. Packed with heart-healthy monounsaturated fats, fibre, vitamins, and minerals, they are a fantastic addition to your diet.

Experts recommend consuming around 1-2 ounces of these delightful nuts every day, as they offer a wide range of advantages. They are known for their ability to lower cholesterol levels, decrease the risk of heart disease, and aid in weight management.

You have the option to incorporate hazelnuts into your diet in various ways.

• They can be enjoyed raw, roasted, whole, sliced, or ground. Interestingly, people tend to prefer sliced and whole hazelnuts over ground ones.
• Peeled hazelnuts can be ground to make flour for baking or to create hazelnut butter, which is a nutritious spread.
• You can coat hazelnuts with chocolate or spices like cinnamon or cayenne for a delicious sweet or spicy treat.

Chestnuts

Did you know that chestnuts are a unique type of nut because they are rich in vitamin C? Just half a cup of raw chestnuts can provide you with 35 to 45 per cent of your daily intake of this essential vitamin.

Although boiling or roasting chestnuts may cause them to lose some of their vitamin C, they still contain around 15 to 20 percent of your daily intake. If you want to retain more vitamin C when cooking chestnuts, try roasting them at lower temperatures.

Even after cooking, chestnuts remain a great source of antioxidants. They contain ellagic acid and gallic acid, two antioxidants that actually increase in concentration when cooked. So, enjoy the delicious taste of chestnuts while also benefiting from their nutritional value!

Chestnuts are not just good for you; they're also super tasty and a breeze to include in your meals. With their slightly sweet taste and soft yet firm texture, they're a real treat.

The best part is that chestnuts can be used in so many different ways. You could try tossing them into salads, mix them into stuffings, add them to soups, or even use them in delightful desserts like tarts and pies. The possibilities are endless!

Pine nuts

Pine nuts are absolutely amazing! They have this amazing combination of being crunchy yet buttery textured. Not only that, they are also pleasantly sweet and delicious. These tiny edible seeds come from the female cone on a pine tree. 

But that's not all; pine kernels are packed with plant-derived nutrients, essential minerals, vitamins, and "heart-friendly" monounsaturated fatty acids. These nutrients are incredibly beneficial for our health, also when it comes to reducing bad cholesterol levels in the blood.

Pine nuts can be included in your diet in various ways, such as:

• Pine nuts are commonly added to salads, often added as a topping for both fruit and vegetable salads.
• They are also a popular ingredient in desserts, such as sundaes and various ice cream or candy recipes.
• In addition, pine nuts are commonly used in a variety of dishes, including meat, fish (like halibut with a pine nut crust), and vegetable dishes.

Pine nut oil is also utilized in salad dressings and cooking.

Interesting facts about nuts

1. Did you know that almonds can be refrigerated for up to 2 years? That's because they have a long storage life and are packed with Vitamin E. 
2. Here's an interesting fact about pistachios: they are the seeds of a grape-like fruit. 
3. Cashews, on the other hand, are not nuts but fruits. 
4. Chestnuts are a great source of vitamin C, containing around 20% of it. 
5. Be careful with macadamia nuts if you have a furry friend. They are poisonous to dogs. 
6. Walnuts have been around for a long time, dating all the way back to 10,000 BC. They are the oldest known tree food. 
7. If you're a fan of almonds, you can thank bumblebees for their existence. Almonds rely on bees to help them pollinate. 
8. Remember, you can't eat the shell of a cashew. It's toxic and similar to poison ivy and poison sumac. 
9. In Iran, pistachios are known as the "smiling nut," while in China, they are called the "happy nut." 
10. Macadamia nuts are never picked from the tree. They are harvested from the ground after falling off. Did you know they have the most complex shell of any nut? It takes almost 300 PSI of pressure to crack it open. 
11. Brazil nuts are genuinely unique. They require a specific bee for pollination and take a long time to mature, sometimes up to 30 years.

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