Nuts are some of my favorite things to eat. They are just so easy to grab on the go and are fantastic to use as toppings, in backed goods, and equally delicious when used in granola. Since they are so widely popular, I wanted to share some of the nutritional and health benefits of my top five favorite nuts.
Cashews:
Cashews are by far my favorite nuts of all time! Apart from being supper delicious they are amazing for our bodies. Cashews are a great source of natural plant fat with a total fat content of 46%. While this may spook some, but nearly half of the total fat content is made up of unsaturated fat (1). 1 serving has 4.3g of protein and contains 19% of the daily value of magnesium and 5% of the daily amount of potassium. It’s been shown they can help to lower LDL cholesterol (2). They are packed with antioxidants, vitamins and minerals such as vitamins K, E, and B-6, copper, phosphorus, zinc, iron, and selenium. All of which help to fight heart disease, optimize blood, and eye health.
Almonds:
Almonds are a rich source of monosaturated fat, fiber, and minerals like magnesium, copper, and phytonutrients (3). Even though almost 50% of almonds weight is fat, consuming almonds daily does not lead to weight gain. Due to their low glycemic index, they do not adversely impact one’s insulin levels. In addition, since they are high in antioxidants, they help with cardiovascular health and enhances the resistance of LDL cholesterol (4-5).
Walnuts:
Walnuts are rich in phytochemicals, like polyunsaturated fatty acids and are excellent for the brain. They reduce the oxidant inflammatory load on brain cells, improve interneural signaling, increase neurogenesis, and enhance the separation of insoluble toxic protein masses. They also contain melatonin, which plays a vital role in regulating circadian rhythms (6).
Pecans:
Next to walnuts, pecans have the highest total amount of antioxidants. This gives them the ability to lower the incidence of chronic diseases, like Alzheimer’s disease, Parkinson’s disease, some types of cancer, and other degenerative diseases (7). They are also a great source of insoluble fiber, magnesium, polyunsaturated fat, and monosaturated fat (8). Pecans improve the serum lipid profile and play a important part in reducing the risk of heart disease.
Pistachios:
The pistachios unique color is due to the its lutein and thocyanin content. Among the other nuts, they have the highest amount of potassium, vitamin K, phytosterols, and xanthophyll carotenoids. Studies have shown that they promote heart healthy blood profiles, help maintain healthy antioxidant and inflammatory activity, glycemic control, and endothelial control. When consumed in moderation, they may help control body weight due to their satiety and satiation effects and reduced net metabolized energy content.
Sources:
1) Ros, Emilio. "Health Benefits of Nut Consumption." PMC, 24 June 2010. NCBI, doi:10.3390/nu2070652. Accessed 12 Feb. 2019.
2) Mah, Eunice, et al. "Cashew consumption reduces total and LDL cholesterol: a randomized, crossover, controlled-feeding trial." The American Journal of Clinical Nutrition, vol. 105, no. 5, 1 Mar. 2017, pp. 1070-78. Oxford Academic, academic.oup.com/ajcn/article/105/5/1070/4633979. Accessed 12 Feb. 2019.
3) Fanous, Summer. "Are Cashews Good for You?" Healthline, 7 Dec. 2018, www.healthline.com/health/are-cashews-good-for-you. Accessed 12 Feb. 2019.
4) Kamil, Alison, and C.-Y. Oliver Chen. "Health Benefits of Almonds beyond Cholesterol Reduction." Journal of Agriculture and Food Chemistry, 10 Feb. 20112. ACS Publications, doi:10.1021/jf2044795. Accessed 16 Feb. 2019.
5) Chen, Chung‐Yen, et al. "A Nutrition and Health Perspective on Almonds." Journal of the Science of Food and Agriculture, 28 Sept. 2006. Wiley Online Library, onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.2659. Accessed 18 Feb. 2019.
6) Poulose, Shibu M., et al. "Role of Walnuts in Maintaining Brain Health with Age." The Journal of Nutrition, vol. 144, no. 4, 5 Feb. 2014, pp. 561S-566S. Oxford of Academy, academic.oup.com/jn/article/144/4/561S/ 4571638. Accessed 18 Feb. 2019.
7) Lombardin, Leonardo Lombardin, et al. "Consumer Knowledge of Nutritional Attributes of Pecans and Factors Affecting Purchasing Behavior." HortTechnology, vol. 18, no. 3, Jan. 2008, pp. 481-88. American Society for Horticultural Science, DOI:https://doi.org/10.21273/ HORTTECH.18.3.481. Accessed 18 Feb. 2019.
8) Amorgan, Wanda, PhD. RD, and Beverly J. Clayshulte, Ms. "Pecans Lower Low Density Lipoprotein Cholesterol in People with Normal Lipid Levels." Journal of the American Dietetic Association, vol. 100, no. 3, Mar. 2000, pp. 312-18. Science Direct, www.sciencedirect.com/science/article/pii/ S0002822300000973. Accessed 18 Feb. 2019
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