Nuts are nature’s way of showing us that dynamite comes in small packages. They contain fiber, protein, B and E vitamins and a whole lot of other minerals and antioxidants. They also have a high amount of monosaturated fats, the same ones found in olive oil. And they’re an excellent source of omega-3 fatty acids.
Including nuts and seeds in your diet is an easy, effective and tasty way of managing high cholesterol, heart disease, cardiovascular disease, diabetes, arthritis, high blood pressure, osteoporosis, dementia and Alzheimer’s, to name a few.
Depending on which list you read, the healthiest nut is either the walnut or the almond, but it’s difficult to rank them. In our opinion, the healthiest nuts are the ones that give your body the nutrients it needs on a particular day. It’s almost impossible to determine that so it’s best to include a variety of them in your diet.
Because they’re so versatile they can be ground, mashed, sprinkled or eaten just the way they are, out of a can or a jar. Just make sure you eat them raw. Exposing nuts to heat during the cooking process destroys the nutritional quality.
Most nuts are high in calories and fats so it’s best to not eat too many. Ideally, you should include small amounts of a combination of different nuts to get all the healthy benefits.
Here are the top 10 healthy nuts and seeds you should eat every day.
Almonds are referred to as nuts but they’re actually the seeds of the almond tree. They are an off-white color, covered by brownish skin and covered in a hard shell. There are two types of almonds, sweet ones, and bitter ones. The sweet ones are edible, and delicious, while the bitter ones are used to make almond oil.
Almonds contain protein, fiber, calcium, zinc, magnesium, potassium, phosphorous, copper, iron and some B vitamins. They’re also high in Vitamin E, the group of fat-soluble antioxidants, which protect your cell membranes from oxidative damage. Several studies link higher Vitamin E intake with lower rates of cancer, heart disease and Alzheimer’s.
The magnesium found in almonds can also help lower blood pressure levels. Because high blood pressure is one of the leading causes of strokes, kidney failure, and heart attacks it makes sense to include a handful of almonds in your diet. According to research, correcting a magnesium deficiency can lower your blood pressure, and as a result, reduce the risk of serious health issues.
Including almonds in your diet can help improve cardiovascular health, boost brain power, lower cholesterol, prevent birth defects, fight constipation, strengthen bones and reduce the risk of Type 2 diabetes. Your hair and skin will benefit too.
Eating almonds reduce hunger, lowering your calorie intake. They’re low in carbs and high in fiber and protein too.
It only takes a handful of almonds a day to get all the benefits. Eat them raw or roasted; add them to salads, soups, and smoothies. People who are gluten and lactose intolerant can use almond flour, almond milk, and even almond butter.