5 Best Nuts to Add To Your Diet: For several years nuts had been an ‘Underrated Snack’ for being high in fat and calories until research showed that these bit-sized nuts are nutritional powerhouses packed with heart-healthy monounsaturated fats, essential vitamins, protein, and minerals. According to the New England Journal of Medicine, a handful of nuts every day possibly extend your life span.

Healthy nuts are also great sources of minerals protein and other life-enhancing nutrients. Scientific studies show that different types of nuts have many life-enhancing nutrients that help promote weight loss, and prevent heart disease, and the accumulation of LDL cholesterol.

Top 5 Best Nuts to Add To Your Diet

Nuts are a healthy choice when they are organic, but can become detrimental to your diet once paired with salty or sugary stuff. Here are 5 healthiest nuts you can add to your diet.

1. Almonds

Delicious crunchy Almond is among the highest-protein nuts and can be yummy in salads, on pizzas, as snacks with all approach of seasonings. Almonds are a very good source of vitamin E, manganese, biotin, copper, magnesium, molybdenum, riboflavin (vitamin B2), phosphorus and vital defenders against oxidative damage.

28 g of Almonds contains below:

• Calories: 161
• Fat: 14 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3.5 grams
• Vitamin E: 37% of the RDI
• Magnesium: 19% of the RDI

Almonds are rich in monounsaturated fats and regular consumption can lower the risk for developing heart disease and help lower negative or bad forms of cholesterol in the bloodstream. Studies have found that almonds play a very significant role in preventing colon cancer because of their high fiber content.

5 Best Nuts for Your Health

2. Walnuts

One of the best ‘Superfoods’ on earth, walnuts are known for its anti-inflammatory properties and role in heart health. It contains the highest amount of alpha-linolenic acid and the plant-based omega-3 essential fatty acid and promotes good health, better cognitive function, brain function and reduce skin and bone problems. Studies show that walnuts contain 16 disease-fighting polyphenols.

28 g of Walnuts contains below:

• Calories: 182
• Fat: 18 grams
• Protein: 4 grams
• Carbs: 4 grams
• Fiber: 2 grams
• Vitamin E: 1% of the RDI
• Magnesium: 11% of the RDI

Top 5 Nuts to Eat for Better Health

One of the studies from the Journal of Nutrition has shown that women who consumed walnuts are less likely to develop the risk of type 2 diabetes. Research from the American Journal of Clinical Nutrition found that walnuts can lower LDL or negative cholesterol.

3. Peanuts

The bite-sized very humble peanuts are protein-packed. It is the Rockstar of lunch box sandwiches and favourite snacks. Peanuts are great energy foods, high in protein, dietary fiber, and antioxidants. They are rich in heart-healthy monounsaturated fatty acids, an excellent source of magnesium that promotes cardiovascular health, and a source of resveratrol that has been linked to heart-health.

28 g of Peanuts contains below:

• Calories: 176
• Fat: 17 grams
• Protein: 4 grams
• Carbs: 5 grams
• Fiber: 3 grams
• Vitamin E: 21% of the RDI
• Magnesium: 11% of the RDI

Peanuts also decreases the chances of stroke by increasing your natural production of nitric oxide; they’re also considered to be the brain enhancing and developing super nuts because of their high folic acid content. They make food perfect.

4. Cashews

Yummy cashews are one of the most nutrient-rich nuts with plenty of iron, zinc, and trace minerals. A research conducted by the New England Journal of Medicine shows that healthy nut consumption helps you fight off some diseases and live longer.

It is also a fact that nuts have greater compliance among weight watchers and it provides better results than other diets.

5. Pistachios

If you’re searching for a leaner nut, then consider pistachios. These green bit-sized wonder nuts are a nutritional powerhouse packed with monounsaturated fatty acids such as antioxidants and oleic acid; excellent source of anti-oxidant photo-chemical like carotenes, vitamin E, and polyphenolic antioxidant; necessary minerals such as copper, iron, potassium, manganese, calcium, zinc, magnesium, and selenium.

28 g of Pistachios contains below:

• Calories: 156
• Fat: 12.5 grams
• Protein: 6 grams
• Carbs: 8 grams
• Fiber: 3 grams
• Vitamin E: 3% of the RDI
• Magnesium: 8% of the RDI

Research suggests these nut-like other ones may help eliminate toxic free-radicals from the body and protect from illness, cancers, or viral infections. They consist of the least fat content and lowest calories.

Medical Disclaimer: Nuts can be allergic because of their chemical compound to some individuals. The reaction includes simple skin itching, breathing difficulty, pain abdomen, vomiting, and diarrhea like other nuts. Anybody with allergic symptoms to these nuts should either consult a physician or observe caution.

Conclusion:

Top 5 Nuts to Eat for Better Health: Nuts contain the wide range of necessary nutrients as we can take them as healthiest snacks. The above mentions are the 5 Best Nuts to Add to Your Diet.

HussaiN

HussaiN is a full-time professional blogger from India. He is passionate about content writing, tech enthusiasts, and computer technologies. Apart from content writing on the internet, he likes reading various tech magazines and several other blogs on the internet. Email ID: arrowtricks.pvt@gmail.com