The Best Nuts to Eat for Nutrition

Nuts contain healthy fats and oils.

According to the Mayo Clinic, including nuts in your daily diet is good for your heart and can lessen the risk of heart disease. Nuts contain high amounts of unsaturated fats, which help clear out your arteries and promote healthy colon function. In addition, nuts are high in fiber, keeping you feeling full for longer than many other snacks. While all nuts are beneficial to your health, some nuts are higher in nutrients than others.

Almonds

Almonds are high in magnesium, potassium and vitamin E. In addition, almonds contain a very low amount of unhealthy fat and promote healthy colon function. One-quarter cup of chopped almonds contains approximately 150 calories and 25 percent of your daily magnesium requirements. Consider adding walnut slivers into your favorite salad, or sprinkling them over a cracker with cheese.

Walnuts

Walnuts are one of the best nuts to add to your diet as they contain high amounts of omega-3 fatty acids. According to the Mayo Clinic, omega-3 fatty acids promote a healthy heart and have anti-inflammatory properties that lessen the effects of asthma and arthritis. One serving, or 8 oz., of chopped walnuts contains approximately 180 calories. Try adding one serving of chopped walnuts to your favorite cookie recipe or eating them with your morning cup of coffee.

Pecans

Pecans are a nutrient-rich nut that you can add to your diet to boost your consumption of over 19 vitamins and minerals. The nutrients in pecans include zinc, magnesium, vitamins E and A, copper, potassium and vitamin B. According to the website sixwise.com, just 3/4 cup of pecans each day can lower bad cholesterol and help clear your arteries. One serving of pecans contains approximately 200 calories. Add pecans to your favorite cookie or bread recipe, or eat them as a side with your morning toast.

Cashews

Cashews are one of the lowest-fat nuts that you can add to your diet. Cashews contain high amounts of copper and zinc, both essential nutrients for your body. One ounce of dry-roasted cashews contains approximately 160 calories. Try eating cashews on their own or sprinkling them over a chicken breast before baking it.

References

• Mayo Clinic: Nuts and Your Heart
• SixWise.com: If You are Nuts About Health, Try the Top 6 Healthiest Nuts