Nuts can reduce the risk of diabetes and bring
down cholesterol and you only need just a handful of nuts a day, raw
if possible.
Tree nuts are increasingly regarded as wonder foods that lower the
risk of heart disease, some forms of cancer and type 2 diabetes
while providing essential vitamins and minerals including niacin,
zinc, folic acid, selenium and magnesium.
They contain more unsaturated fats than animal proteins and can cut
levels of LDL or "bad" cholesterol, according to numerous studies.
Their mix of omega-3 fatty acids, protein and fiber will help you
feel full and suppress your appetite. The fat content helps release
satiety hormones in the digestive system, which also helps to curb
hunger, and lessen your desire to overeat later in the day.
Almonds are rich in vitamin E.
Brazil nuts are rich in selenium, a vital mineral and antioxidant.
Just two Brazil nuts a day may prevent heart disease and prostate
cancer and can also enhance mood.
Cashews are high in magnesium and are good sources of phytochemicals
and antioxidants.
Hazelnuts, the most fiber-rich of all the nuts, contain significant
levels of B-group vitamins including folate and vitamin B6.
Macadamia nuts are high in healthy mono-unsaturated fats, contain
all the essential amino acids and have been shown to lower blood
cholesterol.
Pecans reduce cholesterol and may delay age-related muscle nerve
degeneration.
Pine nuts - the edible seeds of pine trees, removed from pine cones
- contain zinc, niacin and manganese and are rich in
mono-unsaturated acids.
Pistachios are packed with protein, vitamin E and are an excellent
source of copper and manganese.
Walnuts are loaded with natural plant omega-3s called alphalinoleic
acid or ALA.
Peanuts, technically legumes but commonly referred to as nuts, are
high in vitamin E, folate (for brain development) and may reduce
cognitive decline. Be healthy, go nuts.