Seven Healthy Nuts to Add to Your Diet

by Toluwani Oyesola July 14, 2021

Nuts are seed kernels that can be eaten alone as snacks or be used in cooking. They are made up of a single edible seed with a hard inedible outer shell.

Nuts serves as a good source of healthy fats, fibre and protein.

Types (Examples) of Nuts

Almonds: They are tree nuts that are made up of a some beneficial nutrients such as Vitamin E, Magnesium, Fibre, Protein, Carbohydrates among others.

This kind of nut can help to improve cholesterol levels, aid weight loss, lower blood pressure and improve blood sugar levels.

Pistachios: They are one of the most commonly consumed and are high in fibre. They contain nutrients such as Carbohydrate, Protein, Vitamin E, Magnesium among others.

This kind of nut can help to improve the blood pressure, aid weight loss and improve the body's oxidative status.

Walnuts: Walnuts are a very popular and widely consumed type of nut, they serve as a great source of Alpha-linolenic acid (ALA) an omega-3 fatty acid. Walnut is made up of nutrients such as Healthy Fat, Protein, Fibre, Magnesium and others.

Due to the presence of a high amount of ALA in walnut they can help to improve the heart's health. It can also help to increase good cholesterol levels, decreases bad cholesterol levels and impact the brain positively.

Cashews: They are a part of the tree nut family and are made up of various nutrients such as Magnesium, carbohydrates, protein, fat and so on.

Cashew may help to improve symptoms of metabolic syndrome such as blood pressure and blood lipids levels.

Pecans: Pecans are nuts that are mostly used in desserts, but can also be eaten alone. It contains nutrients such as Fibre, Carbohydrates, Fat and others.

It can help to lower the level of bad cholesterol in people with normal cholesterol levels and also improve the blood antioxidant level.

Macadamia Nuts: This type of nut is a great source of monounsaturated fat and other nutrients such as Magnesium, Fibre, Vitamin E and others.

It can help to improve the health of the heart, reduce oxidative stress and inflammation.

Hazel Nuts: Hazel nuts are one of the common type of nuts and serves as a great source of Vitamin E and other nutrients such as Magnesium, Protein, Fibre and others.

It can help to reduce bad cholesterol and triglycerides. It also helps to improve the functionality of the blood vessels.

Other types of Nuts are:

Brazil Nuts

Peanuts they are legumes and not tree nuts.

Daily intake of Nuts and When to Eat nuts

The recommended daily intake for nuts is 30 grams of mixed nuts. For instance you could mix walnuts, almonds and hazelnuts together.

When to Eat Nuts

You can eat nuts at any time during the day, however it is best to eat nuts in the morning as a part of your breakfast to help boost the body's energy.

There are some nuts that contain nutrients that make them a good before bed food such as almonds and walnuts.

Health Benefits of Nuts

Source of Nutrients: It a source of many nutrients such as fat, fibre, protein, vitamin (Vitamin E), magnesium and other minerals.

Metabolic Syndrome: They may help to reduce the risk of having metabolic syndromes such as high blood pressure and cholesterol levels.

Chronic Diseases: Nuts may also improve blood sugar level and lower the risk of certain cancers.

Gut Health: Eating nuts regularly can help to increase the growth of beneficial gut bacteria such as Lactobacillus and Bifidobacterial.

Heart health: Nuts can play a part in improving the heart's health when consumed regularly.

Antioxidants: Nuts contains high level of antioxidants as a result they are good for combating oxidative stress by neutralizing free radicals.

Weight Loss: Even though nuts are high in fat and calories, they can help to aid weight loss. This is because the body does not absorb all the calories and most of the fat is trapped in the fibrous wall of the nut.

Inflammation: There are strong anti-inflammatory properties that can be found in nuts. It may help to reduce inflammation in people especially those with kidney disease, diabetes and other severe health conditions.

Cons of Consuming Nuts in Excess

Bloating: Eating too much nuts can leave you feeling bloated and gassy as a results of the compounds present in nuts.

Digestion: When you consume too much nuts it can lead to digestive problems, because nuts can be difficult to digest due to the presence of some compounds (phytates and tannins).

When eating nuts, the most important thing is to eat moderately.

In conclusion, nuts are a healthy type of food, that can be eaten as a snack alone or with other types of food. They provide numerous nutrients and benefits to the body and will be a good addition to your diet, but you should be sure you are not allergic to nuts before eating.