Rich in protein, fiber, vitamins, minerals and healthy fats, nuts are some of the healthiest foods in any diet. However, choosing the “healthiest nuts” is not an easy task, as each type of nut has its own benefits.
Almond
At a time when some European parents offer their children various preparations rich in vitamins and minerals that contribute to mental activity before tests and exams, most Eastern mothers and fathers put a handful of almonds in lunchboxes for their children. Scientific studies have long proven the advantage of this approach, because it is the composition of almonds that contains substances that stimulate the production of dopamine, a hormone that not only improves mood, but also stimulates memory and is the main guarantee of proper brain development.
Almonds are an essential food for people suffering from lactose intolerance, as they are rich in calcium, which provides healthy, strong bones. Also, almonds are high in vitamin E, which helps to improve the appearance of the skin and hair.
Try to consume almonds along with the peel - it contains flavanoids that promote heart function.
Brazil nuts
The largest in size - Brazil nuts - are rich in selenium, which helps the body to absorb plant proteins. This same mineral is one of the main "players" in the team of nutrients that contribute to the fight against cancer. Brazil nuts are recommended for patients with reduced thyroid function, as selenium helps it produce hormones. In addition, these nuts contain magnesium and zinc, which have a beneficial effect on the nervous, muscular and immune systems.
Cashew
Cashew nuts are recommended for those on a vegetarian diet. They are rich in protein and contain iron, zinc and magnesium. The latter helps prevent memory loss associated with old age. Zinc not only benefits the immune system, but also stimulates the production of active sperm, which makes them useful for men who want to conceive.
Monounsaturated fats found in all types of nuts are good for your heart. They lower blood cholesterol levels and help prevent strokes, heart attacks and coronary artery disease.
Hazelnut
Hazelnuts are good food for pregnant women. These nuts are an excellent source of folic acid, which is responsible for DNA synthesis and influences the formation of the fetal neural tube. In addition, they contain a high dose of B vitamins, such as B1, B2, B3, B5, B6 and B9, which regulate the activity of the nervous and digestive systems, and also have a beneficial effect on the hematopoietic functions of the body.
Pistachios
Pistachios are the lowest in calories of all other nuts. 50 medium nuts contain only 160 calories. At the same time, bright green nuts can lower blood sugar levels and are rich in gamma-tocopherol, a form of vitamin E that not only helps to maintain healthy hair and skin, but also prevents the development of cancer. The potassium in nuts is essential for the nervous and muscular systems, while vitamin B6 strengthens the immune system and improves mood.
