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The healthiest nuts you can eat



By now you've probably heard that nuts are a good allergy to you. Under her hard shells is a powerful trio of healthy fats, fiber and protein. These nutrients that fight hunger and heart disease help you live longer and may even make you smarter.

But wait, there is more!

In addition to their monounsaturated and polyunsaturated fats, some nuts contain omega-3 fatty acids, antioxidants, and other beneficial vitamins and minerals that fight inflammation, says Melissa Halas-Liang, RD, a spokeswoman for the California Academy of Nutrition and Dietetics ,

In general, it is best to eat a variety of nuts to maximize the unique benefits of each species. While portion sizes can vary widely (you get 25 pistachios for 1

00 calories, but only 8 halves of walnut), you can not go wrong with a handful of them a day.

Try the following mixture:

1. Walnuts

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They not only look like a brain, but can also help protect them." A study from 2019 in the Journal Nutrients found that those who regularly ate walnuts had a 26-percent lower self-esteem score than non-nutritious diets, while eating other nut types was associated with a 8 percent lower risk of depression in fresh-yogurt Greek yoghurt unsweetened coconut flakes.

2. Pistachios

These green machines can help you stay slim because they are nutty in the lowest calorie count. They are also rich in antioxidants, says Halas-Liang, including lutein and zeaxanthin, which are responsible for f or their brilliant color and can provide protection for the eyes, skin and heart.

3. Pecans [19659002] Among the tree nuts, these pie stars contain the lowest carbs (four grams per ounce compared to 6 for almonds and 9 for cashews). Their rich phenolic compounds make them a great snack after intense exercise as free radicals multiply through exercise, Halas-Liang says. They are also one of the best natural sources of an ingredient called beta-sitosterol, which can help lower cholesterol, and have been studied for its effectiveness in treating the enlarged prostate, a gland usually pecan-sized.

. 4 Almonds

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Regardless of what Trader Joes believes, they are not just for milk (though they do) contain most of the calcium in a tree nut.) Almonds are also rich in vitamin E, a potent antioxidant, and zinc that has been linked to fertility.

The latter could explain the findings of a recent study published in Researchers recruited more than 100 men aged 1 to 35 years and had a nut snack with almonds for 14 weeks, in the end their sperm count was 16 percent higher than in men who did not. I do not eat nuts, and their swimmers They had greater vitality and flexibility.

5. Peanuts

Sure, they are technically legumes and not tree nuts, but nutritionally they belong to this list e recently published study in the journal Nutrients found that the fiber-fat-protein combination in peanuts helped blood sugar control in diabetics. And peanuts are highest in both proteins (seven grams per ounce) and plant sterols, the naturally occurring compounds that can block the absorption of cholesterol by the blood.


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