Which nuts are the healthiest — the 8 best types

Nuts are a rich source of valuable fats, proteins, dietary fiber, vitamins, minerals and, most importantly, antioxidants. They have long been an integral part of a healthy diet.

Modern research has found a lot of useful qualities of nuts for the body: they can reduce the risk of developing diseases of any organ (including malignant tumors), help in weight loss and even cope with depression.

Top 8 most useful species

Below is a rating of the 8 most useful types of nuts (based on evidence).

1. Almond

Almonds is characterized by high content vitamins B and E, calcium, phosphorus, magnesium and manganese. It is also rich in fats, but only 15% of them are absorbed in the lumen of the digestive system.

Almonds are also rich in antioxidants, the main of which are polyphenols and vitamin E.

Antioxidant substances not only prevent the appearance of cancer, but can also prevent the development ( 1 , 2 , 3 ) coronary heart disease (CHD), Alzheimer's disease, age-related cognitive decline (decreased memory, attention, thinking).

A similar composition determines the effectiveness of almonds ( 1 , 2 , 3 ) in relation to malignant degeneration of tissues of the following organs:

• Prostate gland;
• Mammary glands;
• Of the colon;
• Rectum.

In folk medicine, it can be used for decrease Plasma glucose levels and additional of control blood pressure.

According to the data Studies have shown almonds to be particularly effective in reducing cholesterol levels (including atherogenic fractions). It prevents the development of all diseases associated with atherosclerosis (myocardial infarction and stroke, chronic cerebral ischemia, coronary heart disease).

Almonds have a special role in dietetics. Through a variety of mechanisms, the nut helps to reduce body weight and waist size.

With regular use of almonds, the intestinal microflora is also restored, the functioning of the stomach, pancreas and liver improves, bones strengthen, arthrosis, osteoporosis and constipation are less common.

2. Pistachios

Pistachios abound dietary fiber and omega-3 fatty acids, B vitamins, manganese, copper and phosphorus. They are the lowest-calorie (compared to other types) nuts.

Currently, pistachios contain many antioxidants that prevent the development of cancer and chronic diseases. A special role is given to lutein and zeaxanthin, which increase visual acuity and fighting with age-related macular degeneration (according to Spanish scientists).

Pistachios recommended take during active physical activity, as they contain amino acids necessary for muscle tissue, as well as L-arginine, a substance that improves blood flow in muscles. P

About the data of Indian scientists, addition pistachios in the diet (even in the absence of physical exertion) in any case causes excess weight loss and a decrease in waist size.

Like all other nuts, pistachios reduce the risk of developing diseases from the heart and blood vessels, brain, endocrine and digestive systems.

3. Walnuts

Walnuts lead by content omega-3 fatty acids and antioxidants (ellagic and phytic acids, catechin, melatonin).

These nuts have been used since ancient times for the treatment and prevention of "atherosclerotic" diseases and oncology.

Walnuts are highly effective ( 1 , 2 , 3 , 4 ) in order to prevent the following types of cancer:

• Prostate in men;
• Mammary glands in women;
• Of the large intestine;
• Rectum;
• Bone and joint system.

Numerous works by scientists from USA , Spain and Netherlands revealed the ability of walnuts to improve the flow Depressive disorders , prevent the development of dementia and cognitive impairment, Improve your mood and the emotional background in general.

Walnuts can be used to prevent cardiovascular diseases (hypertension, coronary heart disease) and diabetes mellitus, restore and maintain the balance of microflora.

They are also useful for men: they enhance potency, improve sperm quality and increase the likelihood of conceiving a child.

4. Cashews

Cashew nuts have a fairly balanced composition. They provide the human body with vitamins B, K and E, as well as phosphorus and iron, manganese and magnesium, selenium and zinc.

In addition, cashews are rich in antioxidants that prevent the appearance of malignant tumors and chronic diseases.

These nuts are effective for decline blood pressure and the fight against diseases, the development of which is caused by atherosclerotic lesions of the arterial bed.

Scientists from Chile and USA emphasize the ability of nuts to prevent anemia and maintain the strength of the tissues of the musculoskeletal system.

Cashew consumption is associated with a decrease in body weight and a rare incidence of type II diabetes mellitus.

Nuts play a special role because they have the ability to reduce the frequency of exacerbations of chronic cholecystitis, as well as the likelihood of needing surgery for this disease ( according to the information employees of the Harvard School of Public Health).

Brazilian Experts revealed the ability of cashews to protect the respiratory system from the effects of any external stimuli (from banal dust to tobacco smoke).

5. Pecan

Pecans are famous for the abundance of antioxidants, copper and manganese in the composition. They are saturated with valuable fats and proteins with essential amino acids.

Fruits have a pronounced antioxidant and anti-inflammatory effect.

In folk medicine, they have been used for over 2,000 years to improvements the course of diabetes mellitus types I and II, as well as diseases of the heart muscle.

American scientists underline the special role of pecans in reducing and maintaining body weight within the limits of normative indicators.

6. Macadamia

Macadamia ranks first in the ranking of the most high-calorie foods of plant origin.

The nut is rich in omega-3 fatty acids, vitamins (B1, PP), iron, phosphorus, manganese, copper and selenium.

Distinctive Feature macadamia – a high level of monounsaturated fats in the composition, which significantly reduce the likelihood of developing type II diabetes mellitus and cardiovascular disorders.

According to American experts, macadamia nuts are saturated antioxidants that have a tropicity to the cardiovascular and central nervous systems.

The specific effect of nuts is a complex effect on all links of the metabolic syndrome. They reduce the amount of fatty tissue in the body, reduce insulin resistance, and normalize the secretion of endogenous insulin. As a result, deviations from the lipid profile, purine base and carbohydrate metabolism, and blood pressure levels appear less frequently.

The role of macadamia in strengthening is no less important immune system, enhancement potency in men and prevention of anemia.

7. Brazil nuts

Brazil nuts are rich in valuable fats, vitamin E, magnesium, copper and zinc.

However, the main advantage of this type of nuts is the high level of selenium content in the composition. In 100 grams of Brazil nuts available almost 35 daily norms of this mineral.

Selenium is the strongest antioxidant. It prevents the appearance of malignant processes of any localization and the development of chronic diseases from the cardiovascular, endocrine, and central nervous systems.

However, selenium mainly affects thyroid cells. Scientists from Poland and Portugal installed that low levels of the mineral in the diet significantly increase the risk of thyroid cancer, as well as autoimmune disorders (Graves' disease, Hashimoto's thyroiditis).

Experts from Greece celebrate that the product also improves the course of autoimmune disorders. For example, nuts normalize immunity and improve mood in people suffering from autoimmune thyroiditis.

Selenium significantly reduces the risk of developing neurodegenerative diseases, in particular Alzheimer's, Parkinson's and Pick's diseases.

Selenium is also important for the normal course of pregnancy (especially in the first trimester, when the laying of the neural tube in the fetus is observed) and the prevention of disorders of the central nervous system in a child of the first years of life.

8. Peanuts

Actually, peanuts is a legume crop, however, the organoleptic properties and composition features allow it to be attributed to nuts.

Peanuts give the body a large amount of valuable protein and dietary fiber, magnesium and vitamin E.

Major foreign studies note increase longevity and healthy life expectancy with regular inclusion of nuts in the nutrition system.

Peanuts reduce the incidence of diseases from the cardiovascular system, warns the development of type II diabetes mellitus.

Peanut butter is widely used for cosmetic purposes. It improves the condition of the skin and hair, removes fine wrinkles.

Tips for use

Nuts are a fairly high–calorie and nutrient-rich food. It is recommended to follow a number of simple rules when taking them:

1. Risk management. Almost all nuts are characterized by a high incidence of allergic reactions (especially peanuts). Allergopathologies, as a rule, are systemic in nature and have a severe course. Also, when nuts are abused, dyspeptic disorders (nausea, diarrhea, bloating and abdominal pain) can be observed, and if improperly stored and transported, poisoning due to the persistence of fungi.
2. Rationing. The daily allowance for most nuts is about 30-50 grams. An increase in such a dosage is fraught with the development of dyspeptic disorders and impaired lipid metabolism.
3. Serving and cooking. Nuts should be eaten raw immediately after peeling. Long-term storage without a shell or heat treatment (prolonged drying in the oven, frying in a frying pan) significantly reduce the proportion of vitamins and antioxidant substances in the composition.
4. Reception time. Nuts can be consumed in the morning and in the daytime, but not on an empty stomach. It is contraindicated to use them before going to bed.
5. Individual selection. Each nut is endowed with a special list of useful qualities. For example, Brazil nuts are used for the treatment and prevention of thyroid pathologies, as well as malignant tumors; cashews – for heart and vascular diseases and weakened immunity; almonds – to maintain weight and fight atherosclerosis.
6. Combination with other dishes. Nuts are in perfect harmony with honey, olive oil, cottage cheese (medium fat content). They can be part of muesli or cocktails with dried fruits, which is no less useful.

Conclusion

1. Thus, nuts are a group of high–calorie nutritious foods with a rich composition and high content of antioxidants.
2. Nuts can improve the health of the heart and blood vessels; endocrine, digestive, musculoskeletal, central nervous, immune, hematopoietic systems; prevent the development of malignant processes in any organ, help to cope with depression and lose weight.
3. They are especially useful in old age, when the incidence of senile pathologies is high.
4. Before including nuts in the diet, it is recommended to familiarize yourself with the simplest rules of consumption in order to reduce the risk of harm to a minimum.