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Six Nutritious Nuts to Start Eating Today

Today is National Nut Day, and we’ve got a list of some of the tastiest, most nutritious nuts you can easily add to your diet.

October 23, 2019 | HF Healthy Living Team

Nuts have always been a healthy go-to snack to boost energy during a midday slump and to get essential nutrients needed for optimal health.

Why are nuts so healthy? They’re full of monounsaturated fats, which help to lower cholesterol, blood pressure, and the risk of heart disease. Nuts are healthiest in their raw form, so try to mix them into your food instead of eating ones with added sugar or coatings.

Peanuts and almonds are the most consumed nuts in the world. And though they can be healthy, it’s a good idea to add a variety of nuts to your diet to take in more nutrients and minerals.

If you’re allergic to peanuts or tree nuts, look into these foods to stay heart-healthy.

Click the photos below to find out how these nuts can be part of a nutritious diet and even help prevent chronic disease.

Brazil Nuts

Brazil Nuts

 

Brazil Nuts

Brazil nuts are rich in selenium, a necessary mineral to maintain optimal thyroid and immune system health. Many people struggle with overactive or underactive thyroids, but eating plenty of nutritious foods can help fix this. There’s no need to overdo it with Brazil nuts either—just one to three a day meets the average daily recommended allowance of selenium!

 

Pistachios

Pistachios

 

Pistachios

Pistachios are famous for their high fiber content, as well as for the antioxidants lutein and zeaxanthin, which are essential for eye health. You can greatly decrease your chances of eye conditions like macular degeneration and cataracts by adding pistachios to a healthy diet, according to the American Optometric Association. Add some delicious pistachios to your snack list today!

 

Cashews

Cashews

 

Cashews

Iron deficiency is one of the most common nutrient deficiencies worldwide. So how can you get more iron? Cashews are among the nuts that are richest in iron, and one of the easiest nuts to add to your favorite foods. In fact, cashews can even be an alternative to cheeses. Or simply snack on some tasty, plain cashews.

 

Hazelnuts

Hazelnuts

 

Hazelnuts

Studies by the National Institutes of Health have shown that hazelnut-rich diets can help to increase vitamin E in the blood, which protects the skin and can even reduce UV damage. They’re also rich in protein and magnesium, which are essential for bone and overall health. Think about adding some of these heart-healthy nuts to your diet to get these benefits today.

 

Pecans

Pecans

 

Pecans

Pecans aren’t only great in desserts—they’re also highly nutritious eaten alone, since they’re full of essential nutrients like thiamin, a B vitamin that can help with energy metabolism. B vitamins are also necessary to keep the liver, eyes, hair, skin, and nails healthy. Fall is the perfect time to start enjoying pecans. Try a sweet potato casserole or add some to this cinnamon parfait.

 

Macadamia Nuts

Macadamia Nuts

 

Macadamia Nuts

Macadamia nuts can improve metabolic syndrome, which includes high blood sugar, high blood pressure, and more. Some studies even show they can help with weight loss due to their high nutrient profile. Spread macadamia butter on toast, or grab some dry-roasted nuts. You can decrease your chances of diabetes, stroke, and heart disease with macadamia nuts.

 
 

© 2019 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“The Most Popular Nuts in the World,” World Atlas. Accessed September 20, 2019.
https://www.worldatlas.com/articles/the-most-popular-nuts-in-the-world.html/

“Lutein and Zeaxanthin,” American Optometric Association. Accessed September 23, 2019.
https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein

“Macadamia Oil Supplementation,” National Institutes of Health. September 2014.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190113/

“A Single Consumption of…Brazil Nuts…” National Institutes of Health. June 11, 2013.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693158/

“Effects of Different Forms of Hazelnuts…” National Institutes of Health. January 2011.
https://www.ncbi.nlm.nih.gov/pubmed/20877394

“Effects of Hazelnut-Enriched Diet…” National Institutes of Health. February 2007.
https://www.ncbi.nlm.nih.gov/pubmed/16969381

“Assessing the Iron Status of Populations,” World Health Organization. 2007.
https://www.who.int/nutrition/publications/micronutrients/anaemia_iron_deficiency/9789241596107/en/

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