Healthiest Nuts to Eat – Nuts Nutrition and Benefits
If you’ve ever crammed for a test with a bag of chips and cookies at your desk for extra energy when studying for an exam or business meeting, you may have defeated your entire purpose for study time. The snacks should be walnuts right out of the shell to aid your memory and thought processes. Even though there’s still few human research studies, most scientists believe that walnuts affect the human brain much as it does rats and mice. Crunching a few walnuts maybe mixed with some fresh fruit, can give you the edge to ace your exam or important business meeting.
Nuts Nutrition and Health Benefits
Healthiest nuts to eat include many tree-growing nuts and offer great health benefits. Tree nuts, compared to nuts such as peanuts, improve your nutrition. If you eat about a quarter cup of tree nuts per day, you’ll increase your fiber intake by five grams, your potassium by 260 milligrams, calcium by 73 milligrams, magnesium by 95 milligrams and your vitamin E by 3.7 milligrams. According to studies, people who eat tree nuts daily also consume 157 fewer milligrams of sodium in their diet than those that don’t.
While each type of healthiest nuts to eat has its own nutritional profile, many of the nuts contain higher amounts of vitamin E. Vitamin E helps prevent plaque from forming in the arteries. In walnuts, pistachios, cashews, brazil nuts, and other healthy nuts, the vitamin E comes in the form of gamma-tocopherol rather than alpha-tocopherol. The gamma-tocopherol provides the body with extra protection from coronary problems.
Healthy Nuts and Your Heart
Healthy nuts also protect your heart in other ways. Tree nuts provide an excellent source of plant protein. Including tree nuts in a salad can aid in providing a better balance of fatty acids.
Tree nuts provide excellent sources for omega-3 fatty acids. Most American’s have diets too high in omega-6 fatty acid and too low in omega-3. Omega-3 fatty acid prevents the erratic heart rhythms that can lead to coronaries. It also plays an important role in preventing cancer, osteoporosis, diabetes and arthritis as well as improving the functioning of the brain. If you have mood swings, depression, poor circulation, fatigue or dry skin, you may need more omega-3. It’s a great alternative to salmon and fish oil supplements.
Nuts Health Benefits on Type 2 Diabetes
Healthy nuts to eat also are beneficial in preventing type 2 diabetes. They contain phytonutrients not normally found in other foods. Tannin tellimagrandin, quinine juglone and flavonol morin are just three of these. The quinone juglone some studies show it is effective in killing cancer and precancerous cells but leaving healthy tissue unharmed. Tannin tellimagrandin and flavonol morin are anti-inflammatory and antioxidants that decrease cancer risks, too.
Minerals and Fiber
In addition to the omega-3 fatty acid, nuts also contain other nutrients. Manganese, copper, trace amounts of iron, zinc, calcium, potassium and selenium are in most nuts. Nuts also increase your daily intake of fiber. The more fiber you eat, the fuller you’ll feel. Therefore, the lowly healthy nut is good for dieters, despite their calorie count. Remember; eat them right out of the shell or unprocessed. Processed or roasted nuts aren’t nearly as beneficial to your health.