10 Healthy Nuts: How To Understand Which Ones Are Right For You

Nuts are an amazing product. They are tasty and filling, suitable for any type of diet – from vegan to keto diets; they can be added to a variety of dishes or eaten separately as a nutritious snack. All nuts are an excellent source of healthy unsaturated fats, fiber, vitamins and minerals. But still they differ in composition and their most important properties. It’s time to find out what’s special about each of the popular health benefits of nuts and create your own perfect mix. Tadacip 20 and Super Tadapox Tablet works by relaxing the blood vessels in the penis, increasing the flow of blood to the penis.

1. Cashews

A favorite among vegans and vegans alike because the protein-rich cashews make amazing cream cheese and other dairy products. These nuts are also ideal for Asian dishes: salads, curries, fried noodles and rice.

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Cashews are high in copper (more than a third of the daily value in a handful of nuts), providing powerful antioxidant protection and aiding in the absorption of many important vitamins and minerals. It also contains a lot of magnesium (strengthens bones and the nervous system) and iron (oxygenates the body).

2. Walnut

These nuts are 65% fat, and they are all healthy. They are high in omega-3 essential fatty acid (only fish and chia seeds have more of it), which reduces the risk of developing cardiovascular disease and inflammation.

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It is not for nothing that a walnut is shaped like a brain. Due to the large amount of polyphenols, vitamin E and the same omega-3 in the composition, these nuts can improve memory, concentration and reduce anxiety.

Why walnuts are extremely good for the heart

3. Peanuts

In fact, these are not nuts, but real beans. Therefore, in peanuts, as in any leguminous plants, there is a lot of protein and little carbohydrates. This means that peanut butter without added sugar is a healthy and nutritious sandwich filling and addition to your favorite dishes (vegans often use it as a thick sauce).

Peanuts are rich in B vitamins, which we often lack. For example, vitamin B1 improves brain function, B3 reduces blood pressure and regulates the nervous system, and B9 (folic acid) ensures normal cell growth and division.

4. Cedar

You should not overdo it with pine nuts – they are quite fatty and high-calorie, but they serve as an excellent finishing touch to salads, pastas, cereals and other dishes. If you eat them regularly, but a little bit, you can reduce the risk of developing metabolic syndrome and cardiovascular disease.

Cedar is rich in magnesium and phosphorus, which strengthen bones, as well as zinc, a mineral that plays an important role in the functioning of the immune system. Finally, cedar is rich in vitamin E, a powerful antioxidant that protects the body at the cellular level.

5. Almond

Ideal nuts for those who want to improve the functioning of the digestive system and balance weight. Firstly, almonds can improve the state of the microflora and increase the growth of beneficial bifidus and lactobacilli. Secondly, this nut contains a lot – but not too much – of fats (mostly healthy unsaturated ones), enough protein and little sugar.

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Almonds make tasty and nutritious milk, cheese and butter. And almond flakes are the perfect complement to desserts and fruit salads. But people with kidney and gallbladder diseases should eat almonds with caution: they contain a lot of oxalates, which can aggravate the pathologies of these organs.

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6. Funduk

Like other nuts, hazelnuts lower the level of “bad” cholesterol in the blood, and also reduce the risk of developing inflammatory processes in the body and improve the tone of blood vessels.

Hazelnuts are high in biotin (a catalyst vitamin that helps the body release energy from proteins, fats and carbohydrates), B vitamins and a record amount of magnesium for nuts – in 50 grams of hazelnuts, about 85% of the daily value of this important mineral that improves our mental abilities and normalizes sleep.

7. Brazil nut

These incredibly nutritious “cream” nuts are actually the seeds of one of the largest trees in the Amazonian tropics. They are the richest source of selenium (its deficiency is more common in people who follow a plant-based diet) – this mineral works as a strong antioxidant and improves immunity.

Research confirms that regular consumption of small portions of Brazil nuts (up to 50 grams) can reduce the risk of developing Alzheimer’s disease, improve lipid metabolism and reduce oxidative stress (a condition in which our body slowly breaks down at the cellular level).

8. Pistachio

The lowest calorie nuts. In pistachios, there is a lot of fiber useful for the intestinal microflora and essential amino acids – the main building block of our body. Thanks to this composition, these nuts saturate quickly and for a long time and therefore are an ideal snack.

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The main thing is to choose unsalted pistachios, otherwise there is a risk of getting carried away and greatly exceeding the daily intake of sodium (and this is fraught not only with edema, but also with health problems).

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9. Macadamia

The main beneficial properties of these exotic nuts are associated with improving the functioning of the cardiovascular system, strengthening blood vessels and lowering cholesterol. The reason for this is the healthy unsaturated fats that prevail in the composition of macadamia. One interesting study showed that a diet rich in these nuts has the same healing effect on the body as the American Heart Association’s Special Healing Diet.

Macadamia is an important part of the paleo and keto diets, by itself it can be a complete snack, and when crushed, it can be a dressing for soups, poke and grilled dishes.

10. Pecan

The perfect dessert nuts are traditionally associated with sweet pastries and really make a great addition to them. But the pecan itself contains very little sugar, but a lot of healthy fats and protein.

Pecan is rich in antioxidants (still the same vitamin E and polyphenols), calcium, magnesium, phosphorus and zinc – in general, contains a complete set of “nut benefits”. Pecans can be sprinkled on ice cream and cream desserts, baked with them in muffins and brownies, added to cream soups and oven-baked meat or vegetables.


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