1. Nutrients in a Nutshell
Nuts are chock-full of healthy nutrients and different nuts have different beneficial qualities. For protein, almonds and peanuts are the best. Hazelnuts and macadamia nuts are both very high in monounsaturated fat, which promotes a healthy heart. Brazil nuts and walnuts have the highest levels of polyunsaturated fat, while hazelnuts and almonds contain loads of Vitamin E. Cashews and pistachios are good sources of iron, macadamia nuts and peanuts top the fiber charts and almonds have the highest levels of calcium. If you're watching calories, eat macadamia nuts and pecans in moderation, as they have the highest caloric content.
2. Nuts Prevent Cancer
Women can enjoy the fact that Brazil nuts are incredibly high in selenium, which has been discovered to help prevent breast cancer. Research suggests that nuts in general prevent cancer, in particular lung, bowel and prostate cancer.
3. Nuts Prevent Heart Disease
It has been shown that women who eat around a half a cup of nuts per week had significantly lower risk of coronary heart disease than women who never ate any or even few nuts. In fact, nuts can lower the risk of heart disease by as much as 35%.
Nuts contain good fats, in particular, alpha-linolenic acid, which is known to be associated with reducing the risk of heart disease. In addition to the fact that nuts prevent heart disease, nuts can significantly lower blood cholesterol.
4. Weight Control
Many people believe that nuts are fattening, since they have a high fat content. However, the body uses this fat to help maintain overall health. These good fats are called omega-3s, and may actually help the body lose weight.
Their high protein actually makes them similar to meat. Protein, rather than carbohydrates, ensures that blood sugar levels are balanced, which is imperative for weight control and overall health. Nuts are a great way of satiating the appetite and controlling cravings.
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