Whatever source of information you seek for a healthy and balanced diet, the nuts it’s definitely in. This food group is rich in valuables nutrients, such as unsaturated fat, protein, fiber and more. “They have many health benefits, including weight management, reducing the risk of heart disease, lowering blood pressure, supporting the immune system and improving cognition“, says Nichole Dandrea-Russertauthor of the Nutrition Handbook “The Vegan Athlete”. According to the sports nutritionist, Kelly Jones, nuts are extremely important for gut health, but also one of the best foods to protect against inflammation. They are also low in carbohydrates, making them a healthy option snacks for all.

Are all nuts good?

“All are healthy, however depending on your individual needs for nutrients or benefits, some may be preferable to others,” explains Dandrea-Russert.

For example, peanuts may be more beneficial for those following a vegetarian diet because they contain valuable amino acids and proteins. Almonds are a particularly good source of vitamin E, which protects vision, brain and skin health, while just one or two Brazil nuts contain all the selenium you need.

Yahoo rounds up the healthiest nuts and breaks down their health benefits:

Peanuts from Aegina

They are an excellent source of vegetable protein and are one of the few sources that contain all nine essential amino acids in adequate amounts. “At the same time, they are a good source of melatonin, which promotes quality sleep. Finally, the characteristic green color of the pistachio comes from a variety of phytochemicals, which are responsible for their antioxidant and anti-inflammatory properties,” says Dandrea-Russert.

Walnuts

Walnuts are an ideal mood-boosting food. In addition, studies support that they promote cognitive and mental health due to their antioxidant and anti-inflammatory properties. One study, which looked at the mental health of students with anxiety, found that 56 grams of walnuts a day improved mood, as well as the biodiversity of gut microbes. “They also contain a significant amount of omega-3 fatty acids,” says Jones, adding that they’re best stored in the refrigerator or freezer.

Brazilian peanuts

Brazil nuts are the only nut that contains more than the daily recommended intake of selenium, an essential element for reproduction, thyroid health, prevention of cell damage and infection. You should, of course, know that there is also a maximum limit of permitted intake and that is about 400 mcg. Each brazil nut contains 68–91 mcg, so try not to consume more than three peanuts a day. This nut also contains other beneficial micronutrients, such as zinc, copper and magnesium, as well as phytonutrients that act as antioxidants.

Almonds

Thanks to their content of healthy monounsaturated fats, almonds are an important addition to your heart-healthy diet. It’s also a rich source of fiber, calcium, magnesium and vitamin E. Dandrea-Russert suggests eating whole, not shelled almonds: “Research shows that whole almonds support gut health through their prebiotic properties. In addition, many of the phytochemicals are contained in the fibrous skin of the almond.”

Peanuts

Peanuts contain many useful components, such as healthy fats and proteins. In fact, they contain more protein than most nuts, which makes them an important addition to your diet.

Cashews

Cashews contain a host of essential minerals such as zinc, copper, magnesium and manganese, making them a key nutrient for energy production, immune support and bone health. They are also rich in leucine, an amino acid essential for muscle synthesis.

Hazel

It is no wonder that hazelnuts are the ideal “partner” of chocolate. This nut, usually eaten as a dessert, is rich in antioxidants, which protect the body from oxidative stress, which can lead to various diseases. What is the most nutritious way to consume nuts? Combine nuts with fresh fruit, such as apples, pears or berries, Jones recommends. “This helps with a more balanced diet, combining fat, protein and fiber. Thus, you receive valuable energy, while maintaining healthy sugar levels and enhancing the feeling of satiety.” If you want to create a higher-protein snack, combine a handful of nuts with a hard-boiled egg along with vegetables and hummus, advises Jones.

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