The Healthiest Nuts

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Nuts are one of the healthiest food that you can eat. Nuts are rich in antioxidants, fiber, protein, vitamins, minerals, and unsaturated fats, however, nuts do contain saturated fats. There are nuts that are healthier than others because they all have different levels of qualities that are good in our body. Studies show that a person is linked with higher nut consumption has improved cardiovascular risk factors and lower the rates of cardiovascular disease.


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Actually, nuts and seeds are one of my favorite snacks especially when I am bored, doing something or even watching movies. Anyways, so here are the top nine healthiest nuts.


1. Almonds


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Almonds is one of my favorite nut.

Almonds are one of the popular tree nuts. Almonds have a lot of amazing health benefits to us because of almonds delivers a massive amount of nutrients like monounsaturated fats, fiber, protein, and other various important nutrients. This is also loaded with antioxidants that can protect from oxidative damages, a major contributor to aging and disease.

Almond is rich in vitamin E and several studies show that to those who are linked with higher vitamin E intake are said to be in lower rates of heart disease, cancers, and Alzheimer's disease.

Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control and almonds are rich with magnesium. They help to regulate the absorption and processing of glucose in our body making it the entire process to be smoother, and subsequently safer for us. High magnesium intake may offer major improvements for metabolic syndrome and type 2 diabetes. Magnesium also helps control our blood pressure. Studies show that if you want to lose weight almonds can help you lose weight because of a small number of almonds contributes to the sensation of feeling full. It also shows that just by eating almonds twice or thrice a week helps you maintain your weight.


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Almonds also help to boost or enhance your brain, so if you have an upcoming exam, better eat almonds to help you answer your test papers. haha


Video credits: BRIGHT SIDE via Youtube

2. Pistachios


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Pistachios are one of the oldest yet the healthiest nuts. The health benefits offered by nuts contain specific properties that give them a unique advantage as a dietary supplement. Proteins, vitamins, minerals, carbohydrates, fiber, potassium, phosphorus, copper, vitamin B6, manganese, thiamin, and fats are all can be seen in pistachios that are health benefits to our body. Vitamin B6 is the most important for some functions including the blood sugar regulation to our body and the formation of hemoglobin, and a molecule that carries the oxygen to the red blood cells.

Skin is one of the places that you will see if you are starting to see the symptoms of aging or maybe a cause of too much UV radiation of the sun which literally damage your skin. Pistachio is rich in vitamin E that helps you preserve your skin and not also in your skin but also in your eyes since it is also rich in lutein and zeaxanthin . The studies show that the pistachios can act as an aphrodisiac and eating a few nuts every single day for three weeks is said to improve sex drive men and improves erectile function for men. It has also rich in phytoestrogens, it can increase estrogen levels which can be contributed to a regular menstrual cycle for women and for secondary sex characteristics.


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Aside from that pistachios have a benefit that helps you fight or protect you from diseases and cancers. This nut may even help you from losing your weight since it is low in cholesterol or calorie and rich in fiber and protein, by eating such a small quantity of pistachios it makes you feel full.


3. Walnuts


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Walnuts are round edible seeds that come from the trees and it belongs to the Juglans genus, particularly the walnut tree. They are covered in a brown husk that is not suitable for eating, you need to crack to open the brown husk first before eating the walnut seed that looks like a brain. This nut is rich in omega-3 than any other nuts and this may help you reduce the risk of heart attacks but not also in heart attacks that this walnut may help, it will even help you decrease your inflammation that is one of the root causes of diseases such as heart disease, type 2 diabetes, Alzheimer's disease and even in cancer like breast cancer, prostate cancer, and colorectal cancer and it can be the cause by oxidative stress. Daily intake of this walnuts helps the person eating this in building a strong immunization which can help you prevent some various disease since walnut is rich in antioxidants.


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This nut also helps you in your skincare, even the shell of walnuts is good for taking care of your body because some of the cosmetic products used the shell of walnuts to help us exfoliate dead cells that are on our skin. However, this also helps boost your mood, your brain and even in your journey for losing weight cause it controls your hunger but eating too much of walnuts cause might increase your weight instead of losing your weight.

4. Cashews

Cashews are nuts that are found at the bottom of cashew apples and in the shape of kidneys.


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Cashew nuts are rich in iron, magnesium, zinc, copper, phosphorus, and manganese but cashews are also rich in vitamins like niacin, thiamin, riboflavin, pantothenic acid and etc. These kinds of vitamins help you fight from sideroblastic anemia and pellagra. It provides an outstanding source of protein and protein is one of the major macronutrients that our body uses for energy and it is particularly important for rebuilding our muscle tissue and creating new cellular compounds. And this may help you in losing weight cause eating protein prevents you from getting hungry.

These cashew nuts have proanthocyanidins which is a class of flavonols that helps you fight against tumor cells by stopping them. These proanthocyanidins and copper are in high content to cashew nuts it will help you fight against or attack these cancerous cells and prevent you from colon cancer.

People say that carrots and squash are good for our eyes but it is quite surprising that cashew is one of the nuts that is definitely good in our eyes. Cashews are rich in high levels of zinc, lutein, and zeaxanthin which also act as antioxidants. If you eat cashew nuts every single, the antioxidants compound can help you protect your eyes from the type of damage that will lead to blindness as we get older and it will help you decrease the risk of cataracts. For Zinc, aside from your eyes, the zinc which can be found in cashew nuts helps you maintain your immune system since this mineral is the most important for our development of immune system cells. Copper helps to boost your energy production and provides flexibility in your blood vessels, bones, joints, nourishes your hair and enhances the color of your hair.


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The magnesium protects you against high blood pressure and supports your muscles especially your bones. Magnesium is stored on the bones surface which keeps the calcium from infiltrating the nerve cells, hence, it keeps the blood vessels and muscles relaxed. Inadequate quantity of magnesium leads calcium to enter the blood vessels leading them to reduce. It also leads to high blood pressure, migraine headache and etc. This mineral also supports your muscles and your bones.


In my country which is the Philippines we have the  "alamat ng kasoy "or the legend of the cashews.


Video credits:  Irene Cee via Youtube




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