Looking for a way to reduce heart disease? Want to boost your immune system? Try incorporating these 6 healthiest nuts and seeds into your daily diet.
Looking for a healthy snack? Want to boost your overall health and well-being? Look to incorporate nuts and seeds into your daily diet to get the nutrients you may be struggling to get. Below are the top six healthiest nuts and seeds.
Top 6 Healthiest Nuts and Seeds
Macadamia Nuts
These nuts have the highest fat content and lowest protein and carb content of any nut. Just one serving of macadamia nuts can help you consume 58% of what you need in manganese. Macadamia nuts are also high in vitamin B1 and magnesium. This study even shows that macadamia nuts may reduce total and LDL-cholesterol levels.
Walnuts
Walnuts contain a plethora of vitamins and nutrients. One-quarter of a cup contains over 100% of your daily value for Omega-3 fatty acids. They also contain high levels of copper, manganese, molybdenum, and biotin. Walnuts also contain the amino acid l-arginine. L-arginine helps reduce the risk for heart disease and reduces the risk of other cardiac factors. Be sure to eat the skin of walnuts. Although it may be bitter and tough, the skin contains approximately 90% of the walnuts antioxidants. These antioxidants are a great way to reduce liver damage. A study published in the New England Journal of Medicine also found walnuts can reduce serum cholesterol levels.
Almonds
Like walnuts, the healthiest aspect of almonds is their skin. The skin on almonds is rich in antioxidants. In fact, a study performed by the Journal of Agriculture and Food Chemistry showed that one ounce of almonds had the equivalent antioxidant levels of a cup of steamed broccoli or one cup of green tea. However, there is a catch. Almonds are extremely in high in protein. Although protein is good in your diet, you do not want to consume it in excess.
Pistachios
Pistachios are another nutrient powerhouse. They are high in beta-carotene and Vitamin E. Research shows that eating a few servings of pistachios daily has increased the antioxidant levels in the blood. Pistachios have also been shown to reduce blood pressure caused by stress in young adults. And, this study done on diabetic patients concluded that two servings of pistachios a day lowered vascular constriction during stress. However there is one thing that should be noted about pistachios. Many of them come bleached. Look for organic pistachios that are not bleached.
Sunflower Seeds
The seed associated with baseball players. Surprisingly, sunflower seeds are among the healthiest seeds to consume. They are rich in Vitamin E, copper, selenium, magnesium, and B vitamins. They are especially good for reducing the risk of heart disease and building up your immune system.
Pumpkin Seeds
Down to our last contender for healthiest nuts and seeds. A favorite snack around Halloween, pumpkin seeds are very beneficial for your health. They are full of magnesium, copper, protein, and zinc. They also contain high amounts of antioxidants. In fact, some animal trials even show pumpkin seeds to help with insulin regulation!
If you are looking to reduce your risk of heart disease, boost your immune system, or get the essential vitamins and minerals you need, look no further than the healthiest nuts and seeds. They will provide your body with the fuel it needs to go about its daily functions. Just be careful; do not eat them in too high of a dose. Most contain high levels of proteins!
