Health: 5 super healthy Nuts for your Body

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Nuts are a great source of protein, healthy fats, fiber, vitamins, minerals and antioxidants. They can help lower cholesterol, improve blood sugar levels, reduce inflammation and protect against chronic diseases. But not all nuts are created equal. Some nuts have more health benefits than others, depending on their nutrient profile and how they are processed. Here are five super healthy nuts for your body that you should include in your diet.

  • - Almonds: Almonds are rich in vitamin E, magnesium, calcium, iron and riboflavin. They can help lower blood pressure, boost bone health, prevent oxidative stress and support brain function. Almonds are also one of the lowest-calorie nuts, with only 160 calories per ounce (28 grams).
  • - Walnuts: Walnuts are high in omega-3 fatty acids, which are essential for heart health, brain health and mood regulation. They also contain antioxidants, such as ellagic acid and polyphenols, that can fight cancer and aging. Walnuts can improve blood flow, lower inflammation and enhance cognitive performance. A serving of walnuts (one ounce or 28 grams) provides 190 calories and 4 grams of protein.
  • - Pistachios: Pistachios are packed with potassium, phosphorus, copper, manganese and vitamin B6. They can help lower cholesterol, blood pressure and blood sugar levels. Pistachios are also good for eye health, as they contain lutein and zeaxanthin, two carotenoids that protect against macular degeneration and cataracts. Pistachios have a low glycemic index, meaning they don't spike your blood sugar after eating them. A serving of pistachios (one ounce or 28 grams) has 160 calories and 6 grams of protein.
  • - Cashews: Cashews are rich in iron, zinc, copper, magnesium and phosphorus. They can help prevent anemia, boost immunity, support nerve function and promote wound healing. Cashews are also a good source of plant-based protein, with 5 grams per ounce (28 grams). Cashews have a creamy texture and a mild flavor that makes them versatile for cooking and snacking. A serving of cashews (one ounce or 28 grams) contains 160 calories.
  • - Brazil nuts: Brazil nuts are the best natural source of selenium, a trace mineral that is vital for thyroid health, immune system function and antioxidant defense. Selenium can also protect against prostate cancer, breast cancer and cardiovascular disease. Brazil nuts also contain magnesium, copper, zinc and vitamin E. Brazil nuts are very calorie-dense, so you only need to eat a few to get the benefits. A serving of Brazil nuts (one ounce or 28 grams) has 190 calories and 4 grams of protein.