Nuts are one of the most important foods rich in essential nutrients, combining a delicious taste with high health value. They are an excellent source of healthy fats, proteins, and vitamins that support body health and boost energy.
Nutrition experts have prepared a report classifying the most health-beneficial nuts based on their content of essential nutrients, antioxidants, healthy fats, and disease-prevention capabilities. According to the New York Post, this report aims to guide consumers toward optimal food choices, especially with the growing body of scientific evidence on the role of nuts in preventing heart and vascular diseases, improving brain function, and helping regulate blood sugar levels.
The report offers practical guidelines on appropriate daily consumption amounts and the best ways to include nuts in the diet, while noting the importance of moderation to achieve maximum health benefits.
Experts reveal 5 types of nuts with high nutritional value:
Fifth Place: Peanuts
Despite being a legume, peanuts hold a special place thanks to their balanced composition of healthy fats and proteins. They are distinguished by their content of isoflavones, which help alleviate menopausal symptoms, making them an ideal choice for middle-aged women.
Fourth Place: Cashews
Cashews are famous for their richness in vitamin E and zinc, making them a protective shield for brain and nerve health. The antioxidants in them play a crucial role in fighting inflammation and cognitive decline, while their mineral content supports men's reproductive health.
Third Place: Almonds
Almonds offer multiple benefits for bone, heart, and gut health. They are uniquely capable of slowing down sugar absorption in the blood, making them a strong ally for people with diabetes. They also help improve insulin sensitivity and boost beneficial gut bacteria.
Second Place: Pistachios
Pistachios are a true nutritional treasure, offering a rare complete plant protein that contains all essential amino acids. Their role is not limited to regulating blood sugar but extends to enhancing brain function and improving mood.
First Place: Walnuts
Walnuts rightfully claim the throne of nuts, thanks to their content of omega-3 fatty acids and strong anti-inflammatory compounds. Their benefits include improving heart health, enhancing male fertility, and protection against neurodegenerative diseases.
How to eat nuts healthily?
Experts recommend eating a handful daily (equivalent to 150-200 calories), while varying between nuts and seeds (like pumpkin, sunflower, flax, hemp, and sesame seeds), as well as legumes (like chickpeas, lentils, and soybeans), to achieve maximum nutritional benefit.
