10 Most Healthy Nuts In the World
Nuts are filled with healthy fats, rich in protein, fiber, vitamins, and minerals. Basically, they are the ultimate “superfood”. With its many healthy nutrients, it’s scientifically recommended to incorporate them into your diet. They act as stimulants to your metabolism and burn excess fat. Plus, they are great for your cardiovascular system and they can help in reducing the risk of heart disease and type 2 diabetes, and they also maintain your body healthy with antioxidants.
You can use them in your smoothies, add to your salads, or you can eat them as a snack. The main key is in portion control. When eating nuts, calorie intake can quickly go up. Eating nuts in small servings is important for weight loss.
A bowl of nuts is potentially a bowl of death. Nuts often are tagged as forbidden fruit for people with food allergies. That would “nut” be a funny experience.
Now that we’ve learned some new facts about nuts, let’s present you with a list of the healthiest ones. Then you can decide if you want to go nuts
1. Ginkgo nuts
We are sure many of you haven’t even heard of this mysterious nut. There are many reasons why we should eat them. They are rich in phytonutrients and antioxidants, but they also the source of the neurotoxin, ginkgo-toxin. That’s why you should be careful with the amount you eat.
In Chinese culture, ginkgo seeds and kernels are believed to ease breathing problems: asthma, bronchitis, and urinary tract ailments. With its powerful antioxidants that fight the damaging effects of free radicals, ginkgo nuts sit on our nut throne.
If you need another reason to try this nut, know that people in China say nuts are a great aphrodisiac. What are you waiting for?
One serving of 100 grams packs roughly:
Calories: 182 (100%)
Fat: 1.68 grams (67%)
Protein: 4.32 grams (12%)
Carbs: 37.6 grams (21%)
Folates: 13% of the RDI
Niacin: 37.5% of the RDI
Pyridoxine: 25% of the RDI
Thiamine: 18% of the RDI
Riboflavin: 12% of the RDI
Vitamin A: 18% of the RDI
Vitamin C: 25% of the RD
2. Almonds
Brainpower booster, heart-protector, and people’s favorite—No, we don’t talk about some super pill from the future, we talk about almonds. Many have engaged in a love affair with this nutrient-dense nut. If you look at the vitamins and minerals contained in almonds, you’ll find mostly vitamin E and magnesium. With a high content of monounsaturated fats, they make a great addition to your diet.
One serving of 30 grams packs roughly:
Calories: 173 (100%)
Fat: 15.19 grams (74%)
Protein: 6.38 grams (14%)
Carbs: 5.92 grams (13%)
Fiber: 3.5 grams
Vitamin E: 37% of the Reference Daily Intake (RDI)
Magnesium: 19% of the RD
3. Pistachios
Everything in color green seems to be healthy: spinach, broccoli, peppers, avocados, cucumbers, kiwi, olives, pistachios, pistachio ice-cream… Wait… What? Forget about ice-cream. Let’s continue.
When we talk about nuts, we have to mention this green nut. Rich with B-6 vitamin, pistachios regulate blood sugar. High amounts of protein, thiamine, copper, and potassium make this “superfood” one of the healthiest nuts, and one of the most delicious.
Pistachio ice-cream is also delicious. Just saying…
One serving of 30 grams packs roughly:
Calories: 167 (100%)
Fat: 13.33 grams (67%)
Protein: 6.18 grams (14%)
Carbs: 8.39 grams (19%)
Fiber: 3.1 grams
Iron: 7% of the Reference Daily Intake (RDI)
Potassium: 7% of the RDI
Vitamin B6: 28% of the RDI
Thiamine: 21% of the RDI
Copper: 41% of the RDI
4. Walnuts
Walnuts won the antioxidant nut race. Eating a handful of walnuts every day helps you to fight against the bad LDL cholesterol built up in your arteries. It’s high in omega-3 fat that is great at lowering the risk of heart disease. Your gut will fall in love with this nut.
One serving of 30 grams packs roughly:
Calories: 196 (100%)
Fat: 19.56 grams (84%)
Protein: 4.57 grams (9%)
Carbs: 4.11 grams (8%)
Fiber: 2 grams
Iron: 5% of the Reference Daily Intake (RDI)
Potassium: 3% of the RDI
5. Brazil Nuts
These South American nuts are protein, fiber, and selenium dense. Selenium makes Brazil nuts healthy for your immune system, reproduction system, and metabolism. Just one nut will satisfy the recommended amount of this mineral. That’s why you shouldn’t go overboard with them or else they’ll produce a toxic effect.
On one side palmitoleic and oleic acid will keep your cholesterol at a low level, and on the other antioxidants will keep your brain function at a high level.
One serving of 30 grams packs roughly:
Calories: 197 (100%)
Fat: 19.93 grams (85%)
Protein: 4.3 grams (8%)
Carbs: 3.68 grams (7%)
Fiber: 2.2 grams
Selenium: 988% of the Reference Daily Intake (RDI)
Copper: 55% of the RDI
Magnesium: 33% of the
Phosphorus: 30% of the RDI
Zinc: 10.5% of the RDI
Thiamine: 16% of the RDI
Vitamin E: 11% of the RDI
6. Cashew
Cashews are a great source of magnesium, used to regulate your metabolism. This nut is proved to be beneficial for weight loss, the health of your heart, controlling blood sugar, and improving overall health. You can eat them raw, roasted, or you can make cashew butter. Danger warning: don’t spread it on white bread and add jam on top. Calories will quickly cashew.
One serving of 30 grams packs roughly:
Calories: 166 (100%)
Fat: 13.16 grams (67%)
Protein: 5.47 grams (12%)
Carbs: 9.06 grams (21%)
Fiber: 1 gram
Copper: 67% of the RDI
Magnesium: 20% of the RDI
Manganese: 20% of the RDI
Zinc: 15% of the RDI
Phosphorus: 13% of the RDI
Selenium: 10% of the RDI
Thiamine: 10% of the RDI
Vitamin K: 8% of the RDI
7. Hazelnuts
These sweet nuts are rich in healthy fats, protein, vitamins, minerals, omega-6, and omega-9 fatty acids. All these nutrients combined with antioxidants save you from heart disease and serve as a portion of great anti-age food. At the same time, hazelnuts decrease oxidative stress.
One serving of 30 grams packs roughly:
Calories: 188 (100%)
Fat: 18.22 grams (81%)
Protein: 4.48 grams (9%)
Carbs: 5.01 grams (10%)
Fiber: 2.9 grams
Iron: 8% of the RDI
Potassium: 4% of the RDI
8. Chestnuts
Chestnuts seem to be more of a fruit than a nut. They’ve been listed in the human diet for years and years. Vitamin C, antioxidants, and low fat make them a healthy snack. Try them cooked. Your digestive system will be thankful.
One serving of 30 grams packs roughly:
Calories: 74 (100%)
Fat: 0.66 grams (8%)
Protein: 0.95 grams (5%)
Carbs: 15.89 grams (87%)
Fiber: 1.5 grams
Potassium: 4% of the RDI
Vitamin C: 9% of the RDI
9. Pine Nuts
These edible seeds are helpful in weight management and for cardiovascular support. Filled with vitamin E, Vitamin K, iron, copper, manganese, they are great energy boosters.
One serving of 30 grams packs roughly:
Calories: 202 (100%)
Fat: 20.51 grams (85%)
Protein: 4.11 grams (8%)
Carbs: 3.92 grams (7%)
Fiber: 1.1 gram
Iron: 9% of the RDI
Potassium: 4% of the RDI
10. Beech Nuts
At the end of our list, we have these sweet-tasting, nutrient-packed nuts. With the high level of vitamin B9, these nuts are especially healthy for pregnant women. It has analgesic and antiseptic properties.
One serving of 30 grams packs roughly:
Calories: 172.8 (100%)
Fat: 15 grams (78%)
Protein: 1.9 grams (4%)
Carbs: 10 grams (18%)
Iron: 5% of the RDI
Potassium: 7% of the RDI
Nuts are whole food, with no added ingredients, thus they are one of the best snack options for your weight loss plan. They will provide you with enough energy to finish your workout.
Try to maintain a healthy lifestyle, but keep in mind that some nuts are just tougher to crack than others.
This article is for entertainment purposes only and is not intended to replace professional medical advice or to provide personal or health advice. If you have any questions regarding your health or a medical condition, always seek the advice of your doctor. See here for further information.
Also See: How Probiotics Impact Your Mental Health
