Almonds are a top health nut. Because almonds contain a large amount of healthy nutrients such as vitamin E, magnesium, carbohydrates, protein and manganese. Vitamin E, magnesium and potassium have the ability to reduce cholesterol levels - a harmful agent for the heart.
Almonds are used for weight loss and blood pressure in overweight or obese people. More specifically, almonds have been recognized to reduce inflammation in diabetic patients with 2. Finally, almonds have a great effect on the intestinal microflora by supporting the growth of probiotics including bifido and lactobacillus.
Nutrition facts in 28 grams of Almonds:
|Vitamin E||37% ROI|
Another healthy nut is walnuts. Walnuts are a great source of Omega-3, in addition, walnuts also contain protein, fiber, vitamin E, magnesium and other beneficial nutrients.
The high levels of Omega-3 found in walnuts help improve some of the risk of cardiovascular disease. The highest fiber and antioxidant content helps prevent cancer. Using walnuts helps reduce total cholesterol while increasing HDL cholesterol.
Besides, this nut helps improve blood pressure and blood flow through the circulatory system. In addition, walnuts also reduce inflammation - one of the causes of chronic disease. What's more interesting is that eating walnuts helps increase cognitive index. From there, we can see walnuts are very effective for the brain.
Nutrition facts in 30 grams of walnuts:
3 Pistachio nuts
Widely known as a healthy nut, pistachios are due to their high fiber content, in addition to essential substances such as fat, protein, carbohydrates, vitamin E and magnesium and potassium.
When using from 60-90 grams of pistachios per day, it helps to increase HDL cholesterol, reduce the factors that cause cardiovascular disease including blood pressure, weight and oxidative status. Moreover, pistachios also help increase blood sugar levels after each meal.
Nutritional composition in 100g of pistachios:
Cashews contain top antioxidants Omega-3, Omega-6 fatty acids and many other nutrients. Cashew kernels are rich in the mineral copper, which is an essential component of many enzymes. Using cashews can improve symptoms of metabolic syndrome.
Diets that contain 20% of calories from cashews improve blood pressure in people with metabolic syndrome. Not only that, it also increases the ability to antioxidant.
Nutritional ingredients in:
5 Macadamia nuts
Macadamia nuts are a top healthy nut because they contain an abundance of nutrients and provide a lot of monounsaturated fats. They also contain palmitoleic acid, an acid that speeds up the body's metabolism, preventing the accumulation of excess fat.
Also a rich source of nutrients, including fiber and minerals like calcium, magnesium, copper and iron. Much of the benefits of macadamia nuts are linked to cardiovascular health. This is because macadamia nuts are high in monounsaturated fat. Eating plenty of macadamia nuts lowers total and LDL (bad) cholesterol in people with high cholesterol.
A diet rich in macadamia nuts is as effective as the heart-healthy diet recommended by the American Heart Association. Macadamia nuts help reduce the risk of heart disease including oxidative stress and inflammation.
So with all the information shared above, besides 4 healthy nuts introduced above, is Macadamia seed a good health seed for the next health?
Nutrition facts in 28 grams of Macadamia nuts:
|Manganese||58% daily value|
|thiamine||22% of DV|
|Copper||11% of DV|
|Vitamin B6||5% of DV|
|Magic||9% of DV|
|Iron||6% of DV|
The next healthiest nut is the pecans. Pecans, also known as smooth walnuts, or long walnuts, contain Omega-3 fatty acids, are rich in fiber, B vitamins, magnesium, and vitamin E to help protect the cardiovascular system and keep the brain healthy. Pecans lower LDL (bad) cholesterol in people with normal cholesterol levels.
Like other healthy nuts, pecans also contain polyphenols, which act as antioxidants. People who consume about 20% of calories from pecans during a weekly 4 may improve their blood antioxidant capacity.
Nutrition facts in 29 grams of pecans:
|Manganese||1,3 milligrams (about 64% DV)|
|Copper||0,3 milligrams (17% DV)|
|thiamine||0,2 milligrams (12% DV)|
7 Brazil Nuts
Brazil nuts contain protein, unsaturated fat, along with minerals and many other vitamins. And is a rich source of selenium. Selenium is a mineral that acts as an antioxidant. With 30 grams of Brazil nuts will give you over 100% of the amount of selenium needed in a day.
Brazil nuts are healthy nuts because of their ability to lower cholesterol. They also reduce oxidative stress and improve blood vessel function in obese adolescents. Finally, Brazil nuts reduce inflammation in both normal people and dialysis patients.
Nutrition facts in three Brazil nuts:
|Protein||2,15 grams (g)|
|Phosphorus||109 milligrams (mg)|
Like other healthy nuts, hazelnuts also have positive effects in preventing the risk of cardiovascular disease. A meal with lots of hazelnuts will lower total cholesterol, LDL (bad) cholesterol. It also reduces inflammation and improves blood vessel function.
In addition, hazelnuts improve and increase the amount of vitamin E in the blood. They also contain many important nutrients such as manganese, thiamine, calcium, iron, folate and fatty acids, which help improve brain function and cognition. So is this a healthy nut you should be eating?
Nutritional composition in 28g of Hazelnuts:
|Vitamin E||21% ROI|
Peanuts are healthy nuts that are popular around the world. Not only fleshy, greasy and processed into many attractive dishes, peanuts also have many good uses for health, especially for those on a diet and heart attack…
Peanuts are rich in monounsaturated fatty acids, which help reduce the level of bad cholesterol in the body, thereby preventing the risk of heart disease and coronary heart disease.
Nutritional composition in 100g peanuts:
In the list of healthy nuts, chestnuts cannot be ignored. The main components of chestnuts include starch, protein, lipids, vitamins B1, B2, C and minerals. Thanks to the high nutritional content, chestnuts bring a lot of good benefits to health.
Studies have proven that chestnuts have a protective effect on the heart. The Omega-3 fatty acids found in chestnuts have anti-inflammatory and heart-protective effects. In addition, seeds are considered healthy because phytosterols are considered substances that help reduce the absorption of cholesterol into the blood.
Chestnuts can also be considered a "weapon" to help prevent diabetes. Products from chestnuts are not only safe but also good for people with high blood pressure, patients who have had an artificial heart valve replaced and people with diabetes. Besides, chestnuts contain high levels of manganese. Manganese is one of the antioxidants and reduces the risk of cancer and heart disease.
Nutritional composition in 100 grams of chestnuts:
|Vitamin B6||16% ROI|
11 Pumpkin Seeds
Pumpkin seeds are healthy seeds that contain specific phytosterols that have been shown by scientists to lower bad cholesterol (LDL cholesterol). They are also a rich source of the essential amino acid tryptophan, a neurotransmitter that helps the body regulate sleep and mood.
Many studies have shown the role of a unique protein in pumpkin seeds with antibacterial properties. The lingnan in pumpkin seeds including lariciresinol, medioresinol, and pinoresinol have also been shown to have antibacterial and especially anti-viral properties. Therefore, in folk, people often eat pumpkin seeds that have the effect of eliminating helminths.
Nutrition facts in 15g pumpkin seeds:
|vitamin K||18% RDI (Reference Daily Amount)|
So with the above list of 11 healthy nuts, what do you think? Should I immediately buy and eat one or more of these nuts every day? Together with TopnList explore and find answers. If you have been using any seeds that have the best results in your opinion, let us know in the comments section below.