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10 Oct 2015

The Top 5 Healthiest Nuts

Organic, raw nuts are delicious bites of pure nutrition that provide us with healthy fats, protein, antioxidants, vitamin and minerals. Like with many natural foods, if nuts are roasted, salted, flavoured or caramelised they quickly lose their superior nutritional benefits.
Many people are afraid of eating nuts because they have heard that they are high in fat and therefore fear that eating them will cause weight gain. As with an extreme surplus in calories from any food nuts can cause weight gain but only if they are eaten in excess.

Eating a handful or two of nuts per day will not only benefit your health, but it might also encourage weight loss by making you feel satiated and therefore less likely to over-eat other foods.  Nuts are good for those with blood sugar imbalances, diabetes or insulin resistance as they stabilise blood sugar levels and do not cause a rapid release of insulin.

It is best to make sure you know the source of your nuts, always buy raw and organic, and keep them in the fridge so that their healthy fats do not go rancid.

Nuts can be eaten as a snack, or added to salads, stews, baked goods and smoothies.

Here are our top 5 healthiest nuts:

Walnuts

Walnuts are the best nuts for heart health because they contain the highest amounts of omega-3 fats. These fatty acids are known to boost brain health and reduce inflammation and just 8 walnuts a day can boost cardiovascular health.
Walnuts also contain the highest concentration of antioxidants of all nuts and this helps to prevent aging, cancer and chronic health conditions that are the result of oxidative damage. Walnuts are also a good source of zinc, folate and manganese.

Brazil Nuts

Brazil nuts are well known for being one of foods with the highest levels of the mineral selenium. Optimal selenium levels may protect against prostate cancer, breast cancer, AIDS symptoms, and improve fertility, skin disorders, thyroid health, anxiety, and asthma. Just one Brazil nut supplies us with the recommended daily amount of selenium.
Brazil nuts are also a good source of vitamins E and B, essential fatty acids, copper, niacin and magnesium.

Macadamia Nuts

Macadamia nuts are one of the most delicious and decadent nuts on earth. Their rich flavour and crunchy texture make them one of the most sought after and filling snacks.
These nuts contain heart-healthy monounsaturated fats which can help to reduce LDL cholesterol levels, boost good HDL cholesterol and lower blood pressure. They are also a good source of fibre, B vitamins, magnesium, calcium and potassium.

Pine Nuts

Pine nuts are a delicious addition to salads and are packed with healthy monounsaturated fats, protein and fibre. They contain more vitamin K than any other nut, which is beneficial for bone and artery health. Additionally, pine nuts contain vitamins E, B1, B3, magnesium, potassium and plenty of antioxidants.

Almonds

Almonds are one of the most well known and popular nuts. They are tasty and can be used in a variety of ways, eaten whole or sliced or ground into almond flour for baking. Almonds are an excellent source of vitamin E, folic acid, magnesium, potassium, calcium, zinc, selenium, healthy fats and protein. 

 

Sources
http://www.thedailymeal.com/10-best-nuts-your-health-slideshow
http://www.everydayhealth.com/diet-and-nutrition/0406/why-you-should-go-nuts-for-nuts.aspx