The top 6 healthiest nuts
1. Walnuts
When it comes to nuts, the walnut is the king. It's a great source of the
healthy omega-3 essential fatty acids, which have been found to protect the
heart, promote better cognitive function and provide anti-inflammatory benefits
for asthma, rheumatoid arthritis, eczema and psoriasis.
Walnuts also contain the antioxidant compound ellagic acid, which is known to
fight cancer and support the immune system. That's not all. In a study in the
August 2003 issue of Phytochemistry, researchers identified 16 polyphenols in
walnuts, including three new tannins with antioxidant activity so powerful they
described it as "remarkable."
Walnuts are incredibly healthy for the heart. A study in the April 2004 issue of
Circulation found that when walnuts were substituted for about one-third of the
calories supplied by olives and other monounsaturated fats in the Mediterranean
diet:
Total cholesterol and LDL (bad) cholesterol were reduced
The elasticity of the arteries increased by 64 percent
Levels of vascular cell adhesion molecules, which play a major role in the
development of atherosclerosis (hardening of the arteries), were reduced.
2. Almonds
Just a quarter cup of almonds contains nearly 25 percent of your needed daily
value of the important nutrient magnesium, plus is also rich in potassium,
manganese, copper, the antioxidants vitamin E and selenium, as well as calcium.
In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of
milk.
They're also great for the colon. An animal study on the effects of almonds on
colon cancer found that animals (which were exposed to a colon-cancer-causing
agent) given whole almonds had fewer signs of colon cancer than animals given
almond oil or no almonds. Researchers suspect the benefit may be due to almonds'
high fiber content.
Plus, almonds are one of the best nuts for lowering cholesterol because 70
percent of the fat they contain is the healthy monounsaturated variety, which
has been shown to help clear arteries.
3. Cashews
Cashews are lower in fat than most nuts and 65 percent of this fat is
unsaturated fatty acids. Of this, 90 percent is oleic acid; the heart-healthy
fat found in olive oil.
Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.
4. Pecans
Pecans are an excellent source of over 19 vitamins and minerals, including
vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium,
manganese, several B vitamins and zinc.
Plus, according to Sue Taylor, R.D., director of nutrition communication for the
National Pecan Shellers Association, "Recent clinical research studies
evaluating the impact of pecans on serum cholesterol have found pecans can
significantly help lower blood cholesterol when consumed as part of a
heart-healthy diet."
In fact, a study from New Mexico State University found that eating 3/4 cup of
pecans a day may significantly lower LDL (bad) cholesterol and help to clear the
arteries.
5. Brazil Nuts
These nuts are extremely nutrient-rich and contain protein, copper, niacin,
magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant
that works to neutralize dangerous free radicals. A study at the University of
Illinois even found that the high amounts of selenium in Brazil nuts may help
prevent breast cancer.
6. Macadamia Nuts
These nuts are high in protein, fiber, healthy monounsaturated fats, potassium
and magnesium. A study done at Hawaii University found that people who had added
macadamia nuts to their diets for just one month had total cholesterol levels of
191 compared to 201 for those eating the typical American diet. The largest
change was found in the LDL (bad) cholesterol.
1. Walnuts
When it comes to nuts, the walnut is the king. It's a great source of the
healthy omega-3 essential fatty acids, which have been found to protect the
heart, promote better cognitive function and provide anti-inflammatory benefits
for asthma, rheumatoid arthritis, eczema and psoriasis.
Walnuts also contain the antioxidant compound ellagic acid, which is known to
fight cancer and support the immune system. That's not all. In a study in the
August 2003 issue of Phytochemistry, researchers identified 16 polyphenols in
walnuts, including three new tannins with antioxidant activity so powerful they
described it as "remarkable."
Walnuts are incredibly healthy for the heart. A study in the April 2004 issue of
Circulation found that when walnuts were substituted for about one-third of the
calories supplied by olives and other monounsaturated fats in the Mediterranean
diet:
Total cholesterol and LDL (bad) cholesterol were reduced
The elasticity of the arteries increased by 64 percent
Levels of vascular cell adhesion molecules, which play a major role in the
development of atherosclerosis (hardening of the arteries), were reduced.
2. Almonds
Just a quarter cup of almonds contains nearly 25 percent of your needed daily
value of the important nutrient magnesium, plus is also rich in potassium,
manganese, copper, the antioxidants vitamin E and selenium, as well as calcium.
In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of
milk.
They're also great for the colon. An animal study on the effects of almonds on
colon cancer found that animals (which were exposed to a colon-cancer-causing
agent) given whole almonds had fewer signs of colon cancer than animals given
almond oil or no almonds. Researchers suspect the benefit may be due to almonds'
high fiber content.
Plus, almonds are one of the best nuts for lowering cholesterol because 70
percent of the fat they contain is the healthy monounsaturated variety, which
has been shown to help clear arteries.
3. Cashews
Cashews are lower in fat than most nuts and 65 percent of this fat is
unsaturated fatty acids. Of this, 90 percent is oleic acid; the heart-healthy
fat found in olive oil.
Plus, cashews are rich in copper, magnesium, zinc, iron and biotin.
4. Pecans
Pecans are an excellent source of over 19 vitamins and minerals, including
vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium,
manganese, several B vitamins and zinc.
Plus, according to Sue Taylor, R.D., director of nutrition communication for the
National Pecan Shellers Association, "Recent clinical research studies
evaluating the impact of pecans on serum cholesterol have found pecans can
significantly help lower blood cholesterol when consumed as part of a
heart-healthy diet."
In fact, a study from New Mexico State University found that eating 3/4 cup of
pecans a day may significantly lower LDL (bad) cholesterol and help to clear the
arteries.
5. Brazil Nuts
These nuts are extremely nutrient-rich and contain protein, copper, niacin,
magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant
that works to neutralize dangerous free radicals. A study at the University of
Illinois even found that the high amounts of selenium in Brazil nuts may help
prevent breast cancer.
6. Macadamia Nuts
These nuts are high in protein, fiber, healthy monounsaturated fats, potassium
and magnesium. A study done at Hawaii University found that people who had added
macadamia nuts to their diets for just one month had total cholesterol levels of
191 compared to 201 for those eating the typical American diet. The largest
change was found in the LDL (bad) cholesterol.
