A Health Benefits 'Cheat Sheet' for Nuts
When researching the world’s most beneficial superfoods you will always find a variety of nuts on the list. But are superfoods really a thing? Is it just a marketing term intended to get foodies and gym rats to buy coconut oil and make the weight loss industry even more confusing? With so many healthy snack options available today, it’s becoming harder to decipher legitimate health information from advertising claims. We think superfoods are a thing. So does Merriam-Webster, according to their dictionary; a superfood is a food rich in compounds considered beneficial to a person's health. Because nuts are such a great source of healthy fats, protein, fiber, vitamins, minerals, and antioxidants, they are often referenced as one of the most beneficial categories of superfoods. However, unlike fruits and vegetables nuts aren’t color-coded to tell us which individual benefits they contain. That’s why we’ve compiled this Sport Pux cheat sheet of our favorite superfood nuts. Which Nut is the Superest Superfood Nuts are generally considered a healthy snack as they are high in protein, healthy fats, and other nutrients. Here are some of the healthiest nuts you should consider adding to your diet: Almonds - are low in sugar and a great source of protein, vitamin E, fiber, magnesium, and healthy fats.
Technically, almonds are classified as "drupes". Drupes are a type of fruit with an outer fleshy part surrounding a hard inner shell that contains the seed (like an almond kernel). However, because we eat the pit more so than the fruit, almonds are commonly thought of as nuts. Walnuts, cashews, pistachios, and pecans are also drupes.
Rich in monounsaturated and polyunsaturated fats, which can help reduce the risk of heart disease by lowering bad cholesterol levels and increasing good cholesterol levels. Promotes heart health and helps to improve insulin sensitivity and reduces inflammation in the body.
Almonds have a low glycemic index, meaning they release sugar into the bloodstream slowly, helping to prevent spikes in blood sugar levels. Because they are high in fiber, this also slows the absorption of sugar into the bloodstream.
Almonds are rich in vitamin E, which has been shown to improve cognitive function and protect against age-related cognitive decline.
Peanuts - are part of the pea family and grow underground, whereas true nuts grow on trees. Peanuts are actually legumes, which are a type of vegetable. However, peanuts do share some characteristics with tree nuts, such as their nutrient profile An amazing source of various vitamins and minerals including vitamin E, magnesium, and potassium.
Like almonds, peanuts are rich in antioxidants and healthy fats, including monounsaturated and polyunsaturated fats. They may help lower cholesterol levels and reduce the risk of heart disease.
Peanuts are an excellent source of dietary fiber and protein
Walnuts - are rich in omega-3 fatty acids, which can help lower inflammation and improve heart health.
Packed with nutrients such as protein, fiber, vitamins, minerals, and healthy fats like omega-3 fatty acids. A 1-ounce serving of walnuts provides 4 grams of protein, and 2 grams of fiber, and is an excellent source of copper and manganese.
Some studies have shown that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke. As such, walnuts are thought to be excellent for promoting heart health.
Walnuts are rich in antioxidants, including vitamin E, which can help protect the body against oxidative damage and inflammation.
Pistachios - most nuts are nutrient-dense and high in calories, pistachios on the other hand are relatively low in calories compared to other nuts.
Packed with essential nutrients such as protein, fiber, vitamins, and minerals like magnesium, potassium, and vitamin B6.
Like many nuts pistachios contain heart-healthy fats, including monounsaturated and polyunsaturated fats that can help lower cholesterol levels and reduce the risk of heart disease.
Pistachios have a low glycemic index, which means they do not cause a rapid spike in blood sugar levels. This makes them a good snack option for people with diabetes or those looking to manage their blood sugar levels.
Cashews - like many other nuts cashews are a good source of antioxidants and may have a beneficial effect on blood sugar control.
High in copper, magnesium, phosphorus, and manganese, which are important for bone health, energy production, and immune function.
Rich in essential nutrients like vitamins, minerals, and heart-healthy fats.
Cashews are a good source of plant-based protein, making them a great snack for vegans or people looking to increase their protein intake.
Generally speaking nuts are a great snack option for anyone. In addition to being a nutrient-rich and low in sugar snack, nuts are also very satiating due to their generous protein and fiber
content. Even a modest handful of nuts can help you feel full and satisfied.