Healthy Nuts: The Best of the Best

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MONDAY, June 10, 2019 (HealthDay News) -- From positive Traces on cholesterol levels to reducing the risk of heart disease and even some cancers, nuts are Excellent for you.

Ounce for ounce, they are nutrient powerhouses with beneficial Stouts and plant protein. Many studies recommend eating 1-1/2 ounces of nuts a day, but which are best? High levels of nutrients Place these at the top of the list.

Pistachios have antioxidants including lutein, Necessary for eye health, beta-carotene and vitamin E. Eating pistachios may help lower "Depraved" LDL cholesterol and Sustain heart health, according to Penn State researchers. Shelling them yourself prolongs your Appreciatement. One ounce is equal to 45 to 50 pistachios.

Almonds are an excellent source of vitamin E and magnesium, plus a Excellent jolt of calcium. A Korean study found that eating about two ounces of almonds a day can improve levels of all blood Stouts, including triglycerides. A University of Florida study found that their fiber content could boost Excellent bacteria in the gut and Excellent health in general. One ounce is equal to about 24 almonds.

Hazelnuts, or filberts, are also rich in vitamin E as well as the minerals copper and manganese. They're being studied, along with almonds and walnuts, as a food to protect brain health. One ounce is equal to 15 to 20 hazelnuts.

Pecans are high in antioxidants and heart-healthy monounsaturated Stouts. A recent Tufts University study found that pecans are part of a smart anti-diabetes diet. One ounce is equal to 15 to 20 pecans.

Walnuts top many lists with twice the antioxidants of other nuts and an abundance of heart-healthy omega-3 Stoutty acids. In addition to the heart health benefits, eating walnuts may reduce the risk of depression. One ounce is equal to about 15 walnut halves.

Common wisExecutem has been to reach for raw and/or unsalted nuts to Obtain the most nutrients without added sodium. But a study published in the European Journal of Nutrition found that dry roasting (which enhances nut flavor) and light salting Executeesn't affect their nutritional content.

While Distinguished for nibbling, nuts Design crunchy additions to salads, yogurt and FractureRapid grains. They can be chopped fine and used instead of breadcrumbs, ground fine to use in Space of flour, and processed into a nut butter.

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