From Pecans To Macadamia: 7 Healthy Nuts To Add Into Your Diet

While walnuts and almonds have long dominated the market for nutritional snacks, a plethora of other nutrient-dense nuts have received little recognition. These underrated nutritional powerhouses offer amazing health advantages and flavours that are still relatively unknown to most people.

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A variety of underrated nuts, including macadamias, pistachios, and Brazil nuts, provide a strong case for broadening our nut selection beyond the well-known crunch of almonds and the deep, bittersweet flavour of walnuts. Unveiling the hidden health benefits of these less popular nuts not only presents a culinary adventure but also opens doors to a wider range of benefits that can surprise even the most ardent fans of almonds and walnuts.

Nuts are dense in essential nutrients like healthy fats, protein, fibre, vitamins (such as vitamin E and folate), minerals (such as magnesium and potassium), and antioxidants. These nutrients are vital for overall health and well-being. Despite being calorie-dense, nuts can actually aid in weight management. Their healthy fats and protein content help you feel full and satisfied, potentially reducing overall calorie intake.

Nuts have a low glycemic index, which means they don't cause rapid spikes in blood sugar levels. This can be beneficial for individuals with diabetes or those at risk of developing it. The antioxidants and anti-inflammatory properties in nuts can help reduce chronic inflammation, which is linked to various diseases, including heart disease, cancer, and diabetes.

Nuts are an excellent source of dietary fibre, promoting healthy digestion and potentially reducing the risk of digestive issues like constipation. The healthy fats in nuts can enhance the absorption of fat-soluble vitamins (A, D, E, and K) and other nutrients.  Nuts are a convenient and portable snack option, making it easy to incorporate them into your daily routine.

7 Healthy Nuts To Eat As Often As Almonds And Walnuts:

Pecans:

In addition to being delicious, these sweet and nutty sweets have a number of health advantages. Monounsaturated fats, which have been connected to lower levels of LDL cholesterol and enhanced heart health, are abundant in pecans, one of the best sources of these fats. Additionally, they contain a lot of antioxidants, such as ellagic acid, which may help shield cells from oxidative stress and inflammation.

Pine Nuts:

Pine nuts are tiny but mighty nuts that are a terrific source of protein and a wonderful supplement to plant-based diets. Additionally, they contain a lot of iron, a mineral necessary for the blood to transport oxygen. Pinolenic acid, which is present in pine nuts and has been demonstrated to boost the production of hormones that enhance sensations of fullness, may help with weight management.

Hazelnuts:

Packed with vitamins and minerals, hazelnuts are a nutritional powerhouse. They are especially high in vitamin E, a strong antioxidant that aids in preventing cell damage. Additionally, proanthocyanidins, compounds that are found in hazelnuts, have been linked to enhanced cardiovascular health by promoting blood vessel function.

Brazil Nuts:

Brazil nuts are notable for having a very high selenium concentration. Selenium is an essential mineral that supports immune function and health and is essential for the metabolism of thyroid hormones. You can get all of the selenium you need each day from just a few Brazil nuts.

Macadamia Nuts:

Macadamias are renowned for their distinctive buttery flavour and smooth, creamy texture. They are a fantastic source of monounsaturated fats, which are good for the heart and lower the chance of developing heart disease. Additionally, macadamia nuts contain vital elements including manganese and thiamine (vitamin B1), which are important for bone health and energy production.

Cashews:

In addition to being delicious, cashews have a number of health advantages. They are a good source of zinc, a mineral crucial for DNA synthesis, wound healing, and immune system activity. Magnesium, which supports healthy muscle and nerve function and lowers blood pressure, is also abundant in cashews.

Pistachios:

These emerald-green nuts are nutrient-rich. They contain a lot of potassium, a mineral that is essential for maintaining a healthy fluid balance and controlling blood pressure. Additionally, vitamin B6 is present in pistachios, which promotes brain health by assisting in the synthesis of neurotransmitters.