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Top 6 nuts to eat for your health

Nuts are constantly described as a ‘healthy’ snack – but what are the actual health benefits of nuts and which are the best nuts to eat? Well we’ve broken it down for you, with the best 8 nuts to eat for your health and what they’re bringing to the party.  

Why are nuts good for you?

In general, nuts are a great source of fat, fibre and protein. As part of a balanced diet, some varieties of nuts can assist lowering cholesterol, was well as contributing to brain and gut function. All nuts have different nutrition credentials and therefore have varying health benefits. Keep reading to find out which nuts are best for you. 




1. Walnuts

Lets start by discussing the health benefits of walnuts – of which there are many! Walnuts are packed with healthy fats, fibre, vitamins and minerals – and that’s just the start. Walnuts are absolute powerhouse of omega-3 fatty acids, which are the essential fats you find in oily fish. Omega-3s have been proven to assist with heart health, meaning they reduce your risk of heart disease. One of the other ways shelled walnuts are good for you is promoting a good gut function and also reducing inflammation. And it’s no coincidence that a walnut looks like a tiny brain! It is also attributed to its ability to support brain function. As you can see, there are many nutrition benefits to the walnut!




2. Almonds

So what are the nutritional benefits of eating almonds? Well, there really are heaps! Almonds are extremely high in monounsaturated fats, fibre, protein, not to mention many other important vitamins and minerals. Almonds are most often eaten raw, but you can now find almond butter, almond milk and many other almond based products. Almonds are loaded with antioxidants, which means they can help with cell protection and cell recovery.  They are also high in Vitamin E and magnesium – the magnesium being attributed to lowering blood pressure in some cases. Studies have also found that almonds can reduce cholesterol. As you can see, there really are plenty of health benefits to eating almonds!




3 .Pistachios

Pistachio nuts are so widely consumed in sweet and savoury dishes – but what do they have to offer when it comes to health benefits? Pistachios are a food rich in vitamin B6, a vitamin that is extremely important for blood sugar regulation and the formation of the molecule that carries oxygen to red blood cells. Not only that, but they are full of antioxidants and are a good source of potassium (which you also find in a banana). Other health benefits of pistachio nuts include their excellent protein content and fibre content which helps promote good gut health. Lots of reasons to enjoy these nutritious nuts!




4. Macadamias

Macadamia nuts aren’t as perhaps widely consumed as the previous nuts listed, but macadamia nuts actually have a host of health benefits. And to answer the question ‘are macadamia nuts healthy?’ – the answer is, yes! Macadamia nuts are high in monounsaturated fat (the good fats!) For this reason, it is being often used as an alternative for olive oil in cooking. Macadamias are also a source of iron and vitamin A, and full of antioxidants. Enjoyed as part of a healthy and balanced diet, then macadamias have a lot to offer.




5. Cashews

Cashews are another extremely popular tree nut and have a deliciously smooth texture, which makes them extremely popular. And of course, like all nuts in this list, they have lots of benefits to offer. Although they are one of the lowest fibre nuts, they still pack a punch with essential vitamins, minerals and antioxidants. To name a few, cashews are a source of vitamins E and K, along with minerals like copper, zinc and iron. The copper and iron actually work together to help the body form and use red blood cells, which keeps the blood vessels and immune system working sufficiently. Cashews have also been attributed to good heart health and lowering cholesterol levels.




6. Pecans

Whilst we might all automatically associate pecans with a sweet and sticky pecan pie, pecans also have a lot to contribute when it comes to nutrition. They are also high in fibre and protein and full of phytonutrients (which are a compound in plants with antioxidant properties). Pecans contain zinc, which is important for heart health and contain other nutrients like manganese and copper. Pecans are a hearty and healthy snack – especially when eaten unsalted and unroasted.   
So as you can see, nuts are mostly definitely good for you but all have something unique to offer! What are your favourite nuts to graze on?