When it comes to nuts, almonds get all the love. “Generally, all nuts are good sources of healthy monounsaturated fats, protein, fibre, and many different vitamins, minerals and antioxidants,” says dietitian Maggie Michalczyk, RD. “Many of us don’t get enough fibre, so eating more nuts is an easy way to get more of it,” she says. Plus, many types of nuts are good sources of magnesium, another nutrient many people fall short on.

Here are 10 super-healthy picks to load up on, from almonds and beyond.

1. Almonds

Almonds are rich in healthy fats, fibre, protein, magnesium and vitamin E. Almonds’ health benefits include lower blood sugar levels, lower blood pressure and lower cholesterol levels. They also have the potential to reduce hunger and promote weight loss.

2. Cashews

Cashews is a powerhouse of minerals , vitamins and other beneficial nutrients. While other nuts, such as almonds, may have a higher protein and fibre content, eating nuts such as cashews has been linked to cancer prevention, heart health and weight maintenance.

3. Peanuts

Halves of roasted peanuts in bowl and near on dark wooden background, top view

4. Pistachios

Pistachios is a great source of healthy fats, fibre , protein, antioxidants and different nutrients, including vitamin B6 and thiamine. The health effects may include weight loss benefits, lower cholesterol and blood sugar, and better protection of the stomach, eyes and blood vessels.

5. Walnuts

Walnuts are an outstandingly nutritious nut. Walnuts contain a lot of polyunsaturated fatty acids, which are healthier than saturated fats. In addition, walnuts have alpha-linolenic and linoleic acids, which may have anti-inflammatory effects that keep blood vessels healthy.

6. Hazelnuts

Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats. There are a handful of vitamins and minerals found in hazelnuts that promote heart health.

7. Brazil nuts

They’re particularly high in selenium, a mineral with potent antioxidant properties. Eating Brazil nuts may reduce inflammation, support brain function, and improve your thyroid function and heart health.

8. Pine Nuts

Pine nuts are loaded with healthy fats, dietary fibres, plant sterols, arginine, anti-oxidants, vitamins and minerals that are heart protective. The high antioxidant content in the seeds slows down ageing, making you look and feel younger.

9. Pecans

They are also a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium, offering some wonderful health benefits

10. Macadamia Nuts

are high in healthy fats and may help those trying to lose weight. One serving of macadamia nuts also contains dietary fibre, protein, manganese, thiamin, and a good amount of copper.


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