4 Nuts to Go Nuts For
Nuts are nutrient packed, fiber and protein rich, healthy fat all stars and a great healthy, convenient snack. But, not all nuts are created equally. Avoid those that are salted, candied, roasted, or packaged in a tub. Stick with raw, organic when possible varieties and try to purchase fresh to avoid the growth of mold which is common in stored nuts. (1) While most nuts bring a lot to the nutrition party, these 4 stand out as the best of bunch:
Almonds – This Vitamin E rich nut has more calcium than any other nut. Vitamin E is a powerful antioxidant which helps reduce inflammation. Packed with protein, fiber and healthy monounsaturated fats, almonds are the perfect healthy snack on the go. (2)
Walnuts – This heart healthy nut is the richest nut in omega-3 fatty acids which fight inflammation. A 2006 Spanish study showed the effectiveness of daily walnut consumption in reducing inflammation and oxidation in the arteries. (3)
Macadamia Nuts – Don’t let their high calorie and fat content scare you! Macs contain the greatest amount of monounsaturated healthy fat per serving. These fats help lower LDL (bad) cholesterol. A Penn State study showed a 10% reduction in triglyceride levels, total cholesterol, and LDL cholesterol in people who added them to their diets. (3)
Pecans – These guys are the most antioxidant-rich nut according to the USDA. Their polyphenols help attack free radicals. Adding just a handful to your diet each day may help prevent oxidation of blood lipids, inhibiting coronary heart disease according to a 2006 study from Loma Linda University. (3)
- “10 High-Fat Foods That Are Actually Super Healthy.” RSS 20. Authority Nutrition, 20 Jan. 2015. Web. http://authoritynutrition.com/10-super-healthy-high-fat-foods/.
- Health Benefits of Almonds. (2015). Retrieved from https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-almonds.html
- Ros, Emilio. “Health Benefits of Nut Consumption.” Nutrients. MDPI, 7 July 2010. Web. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/.