The Best Nuts to Eat for Nutrition

Nuts are frequently recommended by health professionals to enjoy in moderation for maximum benefits. Nuts contain the heart-healthy monounsaturated and polyunsaturated fats as well as omega-3 fatty acids, L-arginine, fiber, vitamin E, and plant sterols. Nuts also contain antioxidants such as ellagic acid to protect the body's cells from damaging free radicals. Nuts can be great sources of potassium, magnesium, calcium, copper, manganese, and zinc.
	Walnuts are considered nutritional powerhouses, highest in omega-3 fats and packed with antioxidants. A 1-oz. serving of walnuts is 185 calories, in the mid-range for nuts. Walnuts are heart-healthy as well as anti-inflammatory. They are considered a very good source of manganese and a good source of both copper and tryptophan. The healthy fats in walnuts can quickly oxidize, so keep them stored in an airtight container in the refrigerator.
Walnuts
Almonds are an especially good source of vitamin E as well as fiber, riboflavin, and heart healthy monounsaturated fats. According to George Mateljan in "The World's Healthiest Foods," almonds promote heart health, healthy weight and digestive system health. One ounce of dry roasted unsalted almonds, about 22, contains 169 calories. Almonds sold in the baking section of the grocery store are usually unsalted and are a healthier, less expensive alternative to the roasted and salted almonds in the snack section.
	Almonds
	Peanuts are in fact, legumes and not nuts. This is because they grow underground as opposed to growing on trees like walnuts and almonds. Peanuts are higher in protein than most nuts and good sources of manganese, tryptophan, niacin, folate and copper. Like most nuts, peanuts contain heart-healthy monounsaturated fats. A 1-oz. serving of dry roasted, unsalted peanuts contains 166 calories. For the best nutritional bet, choose unsalted peanuts that are raw or have been dry roasted. Oil roasted peanuts contribute more calories and often contain less healthy fats.
Peanuts
Despite their buttery texture, cashews have a lower fat content than most nuts. Cashews contain a substantial amount of oleic acid, the same heart healthy monounsaturated fat found in olive oil. Cashew nuts are a rich source of copper and magnesium. One of the lower calorie types of nuts, 1 oz. of cashews contains 157 calories.
	Cashews
	Pistachios in particular are especially valuable in lowering cholesterol and helping you get enough healthy fat in your diet. Just a small handful of pistachios offer a healthy dose of fats, antioxidants, vitamin A, and vitamin E. Antioxidants are essential for protecting skin and cells from aging and disease, and are involved with removing toxins from the body. Healthy fats are important for younger-looking skin and keeping the body in balance; getting enough dietary fat can reduce cravings and help suppress the appetite. Some studies suggest that pistachios can help manage high cholesterol levels by keeping arteries healthy. Researchers reported a positive effect on HDL levels in a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases.
Health Benefits of Pistachios
So next time nix the junk food & reach for a handful of nuts. Not only does eating nuts regularly reduce the risk of heart attacks by up to 50%, it may also have cancer-preventing properties. Here are some healthy nutritional supplements that give you what your body needs:
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	Do You Have Your Shield Up?
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