6 Nuts That Will Improve Your Health
Many people make the big mistake of staying away from nuts because they are high in calories and fat. But nuts are full of healthy fats that will protect your heart, boost your immune system, and even improve the quality of your skin.
Here are five powerful nuts to add to your trail mix today:
- Walnuts: Walnuts are known to contain the highest antioxidant content out of all nuts, which will fight free radical damage that can cause cancer, heart disease, and premature aging. Walnuts are also full of healthy omega-3 fatty acids to fight inflammation. Treating inflammation can reduce your risk of digestive issues and acne, as well as chronic fatigue syndrome, type II diabetes, and cancer.
- Almonds: Almonds have an exceptionally high fiber content at 3 g per ounce. Almonds are also rich in vitamin E, which is known to promote wound healing and stimulate healthy skin. Almonds are beneficial to balance blood sugar and reduce unhealthy levels of LDL cholesterol. This is especially important if you suffer from type II diabetes or are at risk. Almonds can also promote healthy levels of bacteria in your digestive system to boost your immune system and reduce the risk of disease.
- Pecans: Pecans may be delicious in pecan pie, but in their raw form, they are rich in antioxidants. Antioxidants will neutralize outside free radical damage from smoking, pollution, and sun exposure. Antioxidants in pecans will also help to reduce plaque formation in the arteries to lower levels of LDL cholesterol by up to 33%. On top of that, pecans can support brain health and reduce the risk of degenerative neurological conditions.
- Brazil Nuts: One single Brazil nut will provide you with 100% of the selenium that you need per day to reduce the risk of prostate, breast, and bone cancer. Brazil nuts are powerful to fight against prostate cancer by preventing the growth of cancerous cells. But make sure to enjoy these potent nuts in moderation because eating too much selenium can be harmful to your health. Aim for one serving per day.
- Pistachios: Pistachios are the lowest calorie nuts out there with only 4 calories per nut. On top of that, since pistachios come in a shell, it takes longer to eat them so that you feel full quicker. Eating roughly 2 ounces of pistachios per day could reduce your risk of lung cancer. Pistachios are an excellent source of antioxidants and vitamin E to fight cancer and improve the health of the skin. Pistachios also contain potassium, which will support the health of your muscles and nervous system.
- Pinon Nuts or the Indian Nuts: This kind of nuts are pretty hard to find, they grow in trees (Pinus edulis) in orchards. The most appreciated products are grown in organic farming and are treated with organic manure to outcome the best quality of Pinon Nuts. For our health, they are a good source of mono-unsaturated fats, a lot of vitamin C and antioxidants. They are rich in magnesium, iron and lutein. The serving recommendation is in portions of 30-50 grams, roasted and uncracked.