The Top 5 Healthiest Nuts One Should Take Daily

     

All nuts are good sources of healthy mono - unsaturated fats, protein, fiber, and many various vitamins, minerals and antioxidants.

Eating more nuts is an easy way to get more of them. Further more, various types of nuts are good sources of magnesium, another nutrient which many people are deficient of.

1.   Almonds

       

Almonds provide numerous health benefits. It is high in fiber and protein. Studies show that almonds can also help lower inflammation in the body and  maintain a healthy weight. 

Just note that about 24 nuts of almonds  can supply a one-ounce serving, so keep an eye on your portions.

1-ounce serving contains:164 calories, 14 g fat (1 g sat fat), 6 g carbs, 1 g sugar, 3.5 g fiber, 6 g protein

2.  Brazil Nuts

     

Brazil nuts are loaded with selenium, a mineral involved in thyroid hormone production and which is crucial in antioxidant function for processes that protect us against cancer. It is also beneficial for hair, skin and nail health.

Take note, though: These are big-ass nuts. You only need to eat two or three a day to get the benefits, so don’t eat a whole handful of them like you would for almonds.

1-ounce serving contains: 187 calories, 19 g fat (4.5 g sat fat), 3 g carbs, 0 g sugar, 2 g fiber, 4 g protein

3.    Cashews

          

Cashews have more iron than any other nut With iron being the most common nutrient deficiency, more people should include them in their diets.

The creamy texture of cashews make them a vital fairy replacement.

1-ounce serving contains: 160 calories, 12 g fat (2 g sat fat), 9 g carbs, 1 g sugar, 2 g fiber, 5 g protein.

4.   Peanuts

       

    

Peanuts are a good source of protein and various vitamins and minerals, such as magnesium and phosphorus.

Benefits by eating peanut butter, but try not to go at the jar with a spoon. Keep in mind that peanut butter is high in calories, so stick to the serving dosage of two tablespoons.

1-ounce serving contains: 161 calories, 0.4 g fat (0 g sat fat), 4.5 g carbs, 1 g sugar, 2 g fiber, 7 g protein.

5.   Walnuts

      

Walnuts are super plant source of omega-3 fatty acids, which are essential in our diet and can help to reduce the risk of heart disease.

The higher in calories and fat than other nuts, they contain healthy fat that the body needs .

Add walnuts to banana bread or oatmeal, or snack for highest benefits.

1-ounce serving contains: 220 calories, 22 g fat (0 g sat fat), 5 g carbs, 1 g sugar, 2 g fiber, 5 g protein.