Different Types of Nuts and their health Benefits:
Nuts are technically considered a fruit. However, unlike most types of fruit, they aren’t sweet. They are high in fat but the good news is that they are packed with heart-healthy fats as well as being stuffed with protein, vitamins, and minerals. Nuts contain a hard, inedible outer shell that usually needs to be cracked open to release the fruit inside. You can buy pre-shelled nuts but be careful not to buy any of the variety that is sugar coated or the salted ones as these are very bad for our health.
All nuts are more or less about equal in terms of calories per gram, and if eaten in moderation, are all healthy for us. They contain a mix of omega-3 fatty acids, protein, and fibre and can help you feel full for longer while suppressing your appetite.
If you don’t eat dairy, calcium-rich almonds are a good choice for you. They ensure you’re getting enough of the essential bone-building mineral, calcium. Almonds are also high in vitamin E, a nutrient which helps to improve the condition and appearance of our skin. You should always try to eat almonds with the skin on as the skin is full of a heart-protecting compounds called flavonoids.
Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports our immune system and helps wounds to heal. You only need three or four Brazil nuts a day to get all the selenium you require.
Chestnuts, unlike other nuts are relatively low in calories, and carry less fat, but they are a rich source of minerals and vitamins with a large range of health benefits. The fiber content of chestnuts is about, 3g per 100g Their fiber content makes them a low glycemic index food which is great for anyone who suffers from type 2 diabetes as it raises blood sugar slowly.
Hazelnuts are quite sweet, and are incredibly nutritious. They are rich in dietary fibre and vitamins that help protect us from diseases and cancers. Hazel nuts are an excellent source of vitamin E; they contain about 15g per 100g giving you 100% of your daily RDA requirements . Vitamin E is great for our skin as it protects it from harmful oxygen-free radicals.
The health benefits of pistachios include a healthy heart, weight management, protection against diabetes and improved digestion. They are especially rich in vitamin B6, which is important for keeping our hormones balanced and healthy. They also contain high levels of potassium and fibre. Pistachios are also a good option for anyone who suffers from menstrual problems as they provide relief.
Walnuts have a superior antioxidant content which means they are useful in fighting against cancer. They’re also a good source of mono-unsaturated, heart-friendly fats, and studies show they help to lower the bad form of cholesterol (LDL). Walnuts are also rich in omega-3, so they’re a great alternative for anyone who doesn’t eat fish.