For many reasons, nuts should be a staple of every healthy person’s diet. Put aside your fears of their fat content and focus on the many positive nutritional aspects of these crunchy snacks. Many studies have identified nuts as one of those rare superfoods, packed with hard-to-get nutrients and loaded with nutritional upside.
Eating a handful of nuts on a regular basis ensures a healthy dose of antioxidants, omega-3 fatty acids, fiber, protein and the good fats, monounsaturated and polyunsaturated, which increase good cholesterol while lowering bad cholesterol (HDL vs. LDL). Here is a list of the nuts that you should go out of your way to incorporate into your diet.
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Perhaps the “King” of the nut family due to the amazing amount of nutritional value, walnuts are a must for any type of diet. Walnuts contain all the typical components of most nuts like protein, antioxidants, and omega-3 fatty acids. They also contain a number of other things that you won’t find in every nut, like Ellagic acid, a cancer-fighting substance usually found in fruits like pomegranate and strawberries. Ellagic acid has been found to have a beneficial influence on prostate cancer, according to 2010 study published in Molecular Nutrition and Food Research.
Walnuts are also packed with polyphenols, powerful antioxidants that rid the system of free radicals. A 2011 study published in Food & Function found that walnuts actually have the highest amount potent of polyphenols compared to any other nut. The study argued that walnuts can do quite a bit to fight chronic heart disease by reducing the inflammation associated with heart disease and improving blood flow.