The average American eats anywhere from seven to nine pounds of nuts a year. Not only do nuts work as a tasty snack that's rich in protein, but several specific kinds of nuts also carry distinct health benefits for men. For the healthiest results, enjoy your nuts without any additional seasoning, as many nut snacks come with a dose of salt or sugar that can detract from any beneficial effects.
Macadamia Nuts
While macadamia nuts are high in fat, they may help to lower your cholesterol. In a 2003 study published in the "Journal of Nutrition," researchers gave men 40 to 90 g of macadamia nuts every day for four weeks. In the end, researchers found that total cholesterol levels dropped by up to 5.3 percent.
Pistachio Nuts
Cholesterol commonly gets divided into two types: low-density lipoprotein, which is bad, and high-density lipoprotein, which is good. Pistachio nuts may help to favorably influence the balance of LDL and HDL cholesterol within your body. In a 2006 study published in the "Nutrition, Metabolism & Cardiovascular Diseases," journal, researchers had men eat pistachio nuts as a substitute for 20 percent of their regular caloric intake. After three weeks of pistachio supplementation, researchers noted that the HDL cholesterol levels in the men improved favorably while LDL cholesterol levels dropped slightly.
Brazil Nuts
Many men fear prostate cancer, and selenium can help protect against it, reports the Harvard Medical School. For men, the school specifically recommends eating Brazil nuts, as they have some of the highest amounts of this nutrient found in nuts: a 1 oz. handful serves up 10 times more than the government's recommended daily allowance.
Almonds
Men who smoke release free radicals into their system, which increases their oxidative stress and raises their risk of various chronic diseases, such as cancer. Almonds can help, according to a 2007 research study published in the "Journal of Nutrition." Sixty male smokers -- the men smoked anywhere from five to 20 cigarettes a day -- were given 84 g of almonds a day for four weeks. In the end, researchers found that oxidative damage "decreased significantly," and noted that almond intake may help "enhance antioxidant defenses."
Peanuts
Peanuts are one of the best sources of the amino acid known as arginine. This amino acid can help enhance the functioning of the blood vessels in men, reports the Harvard Medical School's "Men's Health Watch." That can help protect against various cardiovascular risks, such as heart attacks. Additionally, Dr. Shari Lieberman, Ph.D, talking to "Men's Fitness" magazine, recommends arginine-bearing nuts because they help synthesize nitric oxide. This can help boost a man's ability to get an erection.
References
- USDA Center for Nutrition Policy and Promotion; The Role of Nuts in a Healthy Diet; December 2000
- "Journal of Nutrition"; Macadamia Nut Consumption Lowers Plasma Total and LDL Cholesterol in Men; M.L. Garg, et al.; April 2003
- "Nutrition, Metabolism & Cardiovascular Diseases"; Effects of Pistachio Nuts Consumption on Plasma Lipid Profile; A. Kocyigit, et al.; April 2006
- Harvard Medical School Family Health Guide; They're Good for Us, But Which Nut is the Best?; October 2004
- "Journal of Nutrition"; Almond Consumption Reduces Oxidative DNA Damage in Male Smokers; N. Li, et al.; December 2007
- Langone Medical School; Supplements: Lysine; February 2011
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