6 Healthy Nuts That May Help You Live Longer
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While nuts are high in fat and calories, a growing body of research shows that people who eat nuts tend to be leaner and have a lower risk of many diseases (from heart disease to breast cancer) when compared to people who don’t eat nuts. In fact, the New England Journal of Medicine recently published findings that show that eating a handful of nuts a day could possibly extend your life. But which type of nuts contains a high amount of selenium, a potent antioxidant believed to have anti-cancer properties? And which nuts have been shown to be helpful for lowering “bad” LDL cholesterol? Read on to learn the particular vitamins and minerals and disease-fighting benefits of 6 of the healthiest nuts you can eat.
1. Pecans Delicious and versatile, pecans can also help keep you healthy. At just under 200 calories per 1-ounce serving, pecans provide 3 grams of dietary fiber and over 19 vitamins and minerals, including vitamin A, vitamin E, calcium, potassium and zinc. According to the USDA, pecans are ranked among the top 20 foods for antioxidant capacity. Some research suggests that antioxidants play a role in reducing a variety of chronic diseases, such as cancer, heart disease, Alzheimer’s disease and vision loss. Pecans are also a rich source of oleic acid. Although more research is needed, early studies indicate that oleic acid, the same type of fatty acid found in olive oil, may help suppress a gene thought to trigger breast cancer. NUTTY TIP: Pecans are perfect in dinner entrees as well as desserts.
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2. Hazelnuts Also known as filberts or cobnuts, hazelnuts are a flavorful addition to entrees, and they are especially popular in desserts. At around 180 calories per 1-ounce serving, hazelnuts contain 3 grams of fiber and are a good source of copper, magnesium, thiamin and vitamin E. Like other nuts, hazelnuts can have a protective effect on heart health. Research from the Journal of Clinical Lipidology found that a diet enriched with hazelnuts may help to lower “bad” LDL cholesterol, triglycerides and total cholesterol. Hazelnuts also contain an especially high amount of proanthocyanidins, which are compounds found in plants that are believed to have anti-inflammatory and other health benefits. NUTTY TIP: For a tasty and healthy brunch treat, try adding crunchy hazelnuts to yogurt parfaits.
3. Pistachios Along with being one of the nuts containing the lowest amount of calories and fat, pistachios are also a nutritional powerhouse. This little nut is an excellent source of vitamin B6, copper and manganese and contains other essential vitamins and minerals. Studies show that pistachios may have important health benefits and play a role in heart health, weight management and even lowering mortality rates. Researchers at Harvard University found that eating a daily handful of nuts, like pistachios, may boost health and longevity. NUTTY TIP: In-shell pistachios are a wonderful snack because it takes you longer to eat them. Also, being able to see the discarded shells helps to provide you visual feedback of how many you have eaten.
4. Macadamias Though probably best known for their role in making delicious desserts, macadamia nuts are also good for your health. At around 200 calories per serving, macadamia nuts are high in healthy monounsaturated fat and are a good source of thiamin and manganese. Studies indicate that tree nuts, including macadamias, improve overall diet quality by adding nutrients that are often lacking in typical American diets. Like many other nuts, macadamias are good for your heart. Studies show that they can help lower the risk of coronary artery disease in people with elevated cholesterol.
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5. Brazil Nuts These are the largest nut, and one serving contains up to eight times the selenium you need in a day. Selenium is a potent antioxidant believed to have anti-cancer properties, and it may play a role in maintaining a healthy immune system. Brazil nuts are also a good source of copper, phosphorus and manganese. This nut is also among the highest in total fat (19 grams per serving) and saturated fat (4 grams per serving), so it’s less heart-smart than other nuts. NUTTY TIP: Because you only get a few Brazil nuts per serving, they’re best when mixed with dried fruit and other nuts in a trail mix.
6. Walnuts A staple on many “superfoods” lists, walnuts have earned their place for good reason. They contain the highest amount of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid, know for its anti-inflammatory properties and role in heart health. Walnuts also provide 4 grams of protein and 2 grams of fiber, as well as minerals like magnesium and phosphorous. Studies show that in addition to their heart-health benefits, walnuts can also help with weight management, diabetes and may even help reduce certain types of cancer. One study from the Journal of Nutrition showed that women who consumed walnuts tended to have a lower risk of type 2 diabetes. Research from the American Journal of Clinical Nutrition found that walnuts might lower both total cholesterol and LDL or “bad” cholesterol.
By Katherine Brooking
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