For a few decades, people assumed nuts were bad because they contained fat.
The theory was since fat was bad for the heart, nuts couldn’t possibly be good for you.
However, recent research has revealed certain kinds of fats, especially the ones found in many nuts, are actually food for us.
And not only are the fats in these nuts good for us, the truth is many of the other nutrients found in nuts can help elevate health.
Right now you’re about to discover what exactly the best nuts for health truly are.
These 4 Nuts Are Great For Your Health
1 – Peanuts: While peanuts are technically not a nut, they’re a legume, they are commonly thought of as a nut which is why they’re going to make it on this list.
Peanuts are loaded with a wide variety of health-boosting nutrients.
Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.
These include antioxidants (which are shown to help fight cancer, polyphenols, flavonoids, and essential amino acids (which help build cells and muscles).
Another reason peanuts are so good for you is that they’re balanced well when it comes to fat and protein. Plus, the fats in peanuts are the healthy kind; which includes monounsaturated and polyunsaturated fatty acids. While they do contain some saturated fats (the typically unhealthy kind) they are on the lower end.
The (USDA) lists peanuts nutrition statics as follows.
protein: 25.80 g
fat: 49.24 g
carbohydrate: 16.13 g
fiber: 8.50 g
sugar: 4.72 g
calcium: 92 milligrams (mg)
iron: 4.58 mg
magnesium: 168 mg
phosphorous: 376 mg
potassium: 705 mg
2 – Walnuts: Walnuts are one of the few nuts that contain one of the healthiest fats known to mankind: Omega-3 fatty acids.
Omega-3s are typically found in fish oil and are associated with improved heart and brain health. These poly-unsaturated acids are great for helping to form the fatty material of the brain and are not believed to be harmful to our cholesterol levels.
And while they’re higher in calories than most other nuts (because of their higher fat content) walnuts are also high in several polyphenols and flavonoids which have known antioxidant activity.
The USDA list 100g of walnuts as containing:
protein: 15.23 g
fat: 65.21 g
carbohydrate: 13.71 g
fiber: 6.7 g
sugar: 2.61 g
calcium: 98 mg
iron: 2.91 mg
magnesium: 158 mg
phosphorous: 346 mg
potassium: 441 mg
3 – Pistachios: Pistachios are one of the more expensive nuts on the grocery-store shelves. But, that high price rewards the consumer because pistachios are loaded with healthy fats and a variety of other nutrients.
Medical News Today writes: “A study published in Nutrition Today noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.
Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.
While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.”
The USDA list 100g of pistachios as containing:
protein: 20.16 g
fat: 45.32 g
carbohydrate: 27.17 g
fiber: 10.60 g
sugar: 7.66 g
calcium: 105 mg
iron: 3.92 mg
magnesium: 121 mg
phosphorous: 490 mg
4 – Almonds: Almonds are one of the most popular nuts in America. And for good reason. This adaptable nut can be transformed into milk, yogurt, cheese, and more.
But the reason it’s so healthy is that it contains heart-healthy monounsaturated fats that are good for the heart. They’re also high in protein which can help to promote muscle growth and lean body mass.
The blend of protein and fat helps to make people full when they eat a couple handfuls, which can help curb appetite and prevent people from overeating.
The USDA says 100g of almonds contains 579 calories and has the following nutritional profile:
protein: 21.15 g
fat: 49.93 g
carbohydrate: 21.55 g
fiber: 12.50 g
sugar: 4.35 g
calcium: 269 mg
iron: 3.71 mg
magnesium: 270 mg
phosphorous: 481 mg
potassium: 733 mg
vitamin E: 25.63 mg