Did you know that eating a handful of nuts five or more times a week can reduce your risk of heart disease and cancer by about 60%? Many research and studies have even documented on how beneficial they are for health because of the rich nutrients found in the nuts. So, what are the most healthiest nuts?
Walnuts have a rich amount of omega 3 fatty acids which helps prevent cancer, Alzheimer’s disease, high blood pressure, heart disease, strokes and even depression. There are also lots of antioxidants such as allagic acid, carotenoids, poly-phenolic compounds and melatonin, and vitamins from the B-complex groups and Vitamin E that helps fight against aging, inflammation and cancer as well. Not only that, there are so many minerals such as copper, calcium, iron, zinc, selenium, manganese, potassium which the human body needs. Only a handful of walnuts will give you all of those benefits.
Pistachios protect the heart against high cholesterol and other heart diseases from the high amount of vitamins A and E and luetin. The mineral, phosphorous in pistachios can prevent diabetes. Vitamin B6 is also rich in pistachios, which benefits the immune system, nervous system and the building of healthy blood. Luetin and zeaxanthin are two carotenoids found mainly in pistachios, an antioxidant that protects tissues from free radical damage. In addition, pistachios is a great source of fibre! When you’re eating pistachios, try and buy ones in the show and avoid ones with a lot of salt.
Almonds like many other nuts, can reduce the risk of heart attacks and bad cholesterol because of the high monounsaturated fat content. These are same healthy fats found in olive oil, which can give similar benefits. Almonds also seem to decease the rise in blood sugar after a meal, it can also release antioxidants to get rid of free radicals that are roaming in your body, trying to destroy our healthy cells. Almonds are also high in potassium, folic acid, protein, copper, manganese, riboflavin. Many of the nutrients can improve brain power, skin conditions and even stamina.
Be aware: Raw almonds (usually bitter) contain a toxic substance called cyanide. Though it’s illegal to sell raw almonds in some countries, it’s still wise to be careful.
Cashews are also rich in antioxidants, minerals and vitamins. There’s a specific type of flavanols called proanthocyanidins found on cashews that are able to starve tumours and prevent cancer cells from diving. The fat in cashews are lower than other nuts, formed mainly on oleic acids that decreases the risk of heart diseases and blood pressure. Cashews are rich in magnesium, a mineral that’s particularly good for strong bones and relaxing our nervous system. There has even been studies that showed that cashews prevented gallstones. About 37% of a cashew is copper, which helps produce energy, defend against free radicals and product the blood vessels. Eating cashews may even help with weight loss.
Pecans can totally replace a multivitamin pill! There are 19 vitamins and minerals found in pecans, including vitamins A, B, E, calcium, magnesium, folic acid, potassium, zinc and phosphorus. The amount of antioxidant, monounsaturated fatty acids found in pecans can control blood pressure and defend against various cancers. Pecans have high protein that can even substitute meat. So next time you’re thinking of taking a vitamin pill, eat some pecans instead.
Research have shown that eating peanuts regularly can reduce heart diseases but also help maintain your weight. Peanuts are particularly good for the brain because of the high folate content which is extremely important for keeping the brain working well and healthy. Many pregnant women even take folate to protect their babies from birth defects. There’s a rich source of monosaturated fatty acids, copper, arginite, fibre and magnesium, which are all brilliant for lowering heart diseases.
It’s important to know that just because nuts are healthy, that doesn’t mean we should go overboard with eating them. Having a handful of nuts per day will give you all the benefits. Remember that it’s never good to eat something too much, even if it’s extremely healthy.
Warning! Do not eat raw Candlenuts, they are toxic!
Do not eat raw candlenuts because the toxic substances, saponins and phorbol can and will make you very sick. It causes nausea, violent vomiting and stomach cramps. The worst thing is, they look very similar to macadamia nuts and you can easily get a packet without any warning labels (which was what happened to us!) If you have young kids, lock it away. Do not even have it out of reach.