- Cashew nuts
Cashew nuts, in addition to being a healthy snack, can also be used in many dishes.
They contain ingredients including vitamins, unsaturated fats, and essential minerals. Magnesium in cashew nuts is particularly beneficial for the heart, helping to prevent cardiovascular diseases and manage blood pressure.
Additionally, cashews are a nutritious nut that can help slow down the aging process, prevent cancer, and strengthen the brain.
2. Macadamia nuts
There is increasing evidence that macadamia nuts are effective in reducing LDL cholesterol (bad cholesterol) in the blood, reducing inflammation caused by cardiovascular disease, and improving arterial health. Antioxidants and flavonoids in macadamia nuts also help fight inflammation and reduce cell damage. Additionally, they contain tocotrienols (a form of vitamin E), which help reduce the risk of certain types of cancer and brain diseases.
Macadamia nuts are also nutritious seeds that support digestion, help keep our intestines healthy, and strengthen the body’s immune system. With up to 75% monounsaturated fat, macadamia nuts can help reduce the risk of stroke.
3. Almonds
Almonds are known as the “queen of nuts.” They are extremely high in nutritional content, providing vitamins, healthy fats, and numerous minerals.
Thanks to their delicious taste, nutritional benefits, and attractive appearance, almonds are widely used.
One of the top uses of almonds is their anti-aging properties for the skin. The skin of almonds contains a powerful amount of antioxidants that protect your skin, helping to eliminate toxins from the body and making your skin smoother.
Due to their healthy fats, almonds can also help reduce blood sugar levels.
Additionally, almonds prevent tooth decay and fight osteoporosis because they contain abundant amounts of magnesium and phosphorus.
4. Walnuts
Walnuts are an essential nutritional nut for almost everyone, offering numerous benefits such as supporting brain health, heart health, weight control, and preventing cancer and diabetes. One hundred grams of walnuts contain five times more omega-3 than salmon.
In addition, walnuts are also rich in calcium, providing the body with essential nutrients. Walnuts can be used in various ways, including eating them directly, roasted, or as walnut milk. It is recommended to consume a small amount of walnuts each day to allow the body to absorb the nutrients. An adult should aim to eat about 7-9 walnuts per day.
5. Pistachios
Chestnuts, also known as the “king of dry fruits,” offer numerous benefits, including anti-inflammatory and antioxidant properties, and help reduce symptoms of varicose veins.
Chestnuts contain a much larger amount of vitamins compared to other nuts, providing the body with substantial energy.
Although chestnuts are highly nutritious and offer many health benefits, they must be consumed properly. It is important to note that chestnuts can also contribute to weight gain due to their high energy content. If consumed in excess, they can lead to weight gain.
Therefore, it is recommended to consume a small amount of chestnuts each day to ensure that the body receives the right amount of nutrients.
6. Pumpkin seeds
One of the nutritious seeds that may surprise many people is pumpkin seeds. This seemingly familiar seed, often seen during Tet season, is rich in nutrients such as vitamins, phosphorus, copper, and has very high protein and calorie content.
Pumpkin seeds contain a variety of nutrients, including essential minerals and vitamins for human health. They also have phytosterols and antioxidants that help prevent and eliminate free radicals, thereby improving overall health.
Pumpkin seeds are a significant source of unsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folate. These essential compounds should be included in your daily diet to provide numerous health benefits.
7. Chia seeds
The main components of chia seeds are fiber, minerals, protein, and essential vitamins. One of the primary benefits of chia seeds is their ability to help manage diabetes symptoms. Incorporating chia seeds into your daily diet can help maintain stable blood sugar levels and prevent the dangerous complications associated with the disease.
You can add chia seeds to sweet soups, fruit smoothies, and unsweetened yogurt. These combinations not only enhance the flavor of the dishes but are also very beneficial for your health.
8. Pecans
Pecans are known as a miracle food for pregnant women. With their abundant omega-3 content, they help in the formation of the fetus’s brain, supporting brain development right from the womb. Additionally, pecans offer several other benefits for both mothers and babies, such as preventing birth defects, alleviating depression during and after pregnancy, and promoting deep, restful sleep for expectant mothers.
These nutritious nuts are easy to find and should be included in everyone’s diet. Regular consumption of nutritious nuts not only helps maintain a slim figure but also improves overall health. However, in addition to eating nuts, it is important to follow a balanced, scientific diet, maintain a healthy lifestyle, and engage in regular exercise to manage weight and protect your health.
