5 healthy nuts we don’t eat as often as almonds and walnuts

Nuts gain prominence during festive seasons, but are often overlooked or ignored in our daily diets. Nuts are not only healthy for our physical health, but also for brain power and mental well-being. Although we often hear about the health benefits of almonds, walnuts, and peanuts, there are also other healthy nuts you should know about! Let us tell you about a variety of nutritionally valuable nuts that you should add to your diet.

World health organizations such as the World Health Organization and the American Heart Association recommend the consumption of nuts for better cardiovascular health and general well-being. According to research, the high content of monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids, sterols and fiber in nuts makes them a food worth adding to a healthy diet.

5 healthy nuts and their health benefits

1. Hazelnuts

Hazelnuts are modest in size and have a sweet, earthy taste. This nut is considered the second richest source of MUFA among walnuts. They are rich in vitamin E, magnesium, copper, selenium, folate and fiber, according to a study published in Oxidative Medicine and Cellular Longevity Journal. Whether they promote healthy digestion, control cholesterol, improve insulin sensitivity, reduce inflammation and promote heart health, hazelnuts are wonderful nuts!

Regarding the nutritional value of hazelnuts, the United States Department of Agriculture (USDA) states that 100 grams of hazelnuts provide 628 kcal of energy, 15 grams of protein, 9.7 grams of fiber, 114 grams of calcium, 163 mg of magnesium, 680 mg of potassium and more.

2. Pecans

If you’ve heard of pecan pies, you know the pecans we’re talking about! Pecans are generally high in monounsaturated fat, making them a heart-healthy nut choice. Studies have shown that eating pecans can reduce the risk of inflammation, cardiovascular disease, or metabolic disorders. Pecans also contain antioxidants, including vitamin E!

The USDA states that 100 grams of pecans provide 691 kcal of energy, 9.17 grams of protein, 9.6 grams of dietary fiber and more.

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3. Macadamia nuts

Macadamia nuts stand out for their monounsaturated fat content. These fats promote heart health by lowering LDL cholesterol levels and managing lipid profiles. This has a positive effect on heart health. The health benefits of macadamia nuts also play a role in managing body weight and obesity. They are also said to stimulate energy production and nerve function, improve metabolic processes and cognitive abilities.

Round white walnuts offer 716 kcal of energy, 7.79 grams of protein, 8 grams of fiber, 70 mg of calcium and more, according to the USDA.

4. Brazil nuts

Renowned for their exceptional selenium content, Brazil nuts play a central role in maintaining thyroid health and regulating metabolism. Selenium also works as a powerful antioxidant that improves the body’s immune system, boosts cardiovascular health, and maintains thyroid function. These oblong-shaped nuts also contain calcium and magnesium to support bone health.

The USDA indicates that just 100 grams of Brazil nuts provide 659 kcal of energy, 14.32 grams of protein, 7.5 grams of fiber, 160 mg of calcium and 376 mg of magnesium, among other nutrients.

5. Pine nuts

Thin and small in size, pine nuts have considerable health benefits. This variety of nut should be eaten in moderation as it is high in fat and calories. Eating too much of it can lead to unwanted complications. On the plus side, it’s packed with protein and fiber that aid in diabetes management and heart health. They are also good energy producers!

Let us tell you that 100 grams of pine nuts will provide you with 673 kcal of energy, 13.7 grams of protein, 3.7 grams of dietary fiber, 251 mg of magnesium and more.

The last word

Incorporating these less consumed nuts into our diet will help us add nutrients for our overall health.

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