9 very useful nuts for health (1)

The many benefits of nuts have led to their consumption reducing the risk of chronic diseases. For example, a study recently published in the Journal of the American College of Cardiology found that consuming more healthy nuts could reduce the risk of coronary artery disease. Also, in addition to reducing the risk of heart disease, consuming nuts also protects you from cancer.

1. Almonds

Almonds are rich in fiber, vitamin E, protein, and several other important nutrients. 1 ounce (28 grams) of almonds contains approximately:

161 calories

6.1 grams of carbohydrates

5.9 grams of protein

14 grams of fat

3.4 grams of dietary fiber

7.4 mg of vitamin E

0.6 mg of manganese

75.7 mg of magnesium

0.3 mg of riboflavin

So are almonds good for your health? Studies show that adding a small number of almonds to your diet is incredibly beneficial for your health. In a study, eating almonds daily reduced cholesterol and abdominal fat levels. Another study published in the Journal of the American College of Nutrition found that increased almond consumption increased insulin sensitivity and decreased cholesterol in adults with prediabetes.

Other studies have shown that almonds can also increase good cholesterol (HDL), improve memory function, and even protect you from breast cancer.

2. Brazil nuts

Brazil nuts are one of the healthiest nuts on the planet. These nuts are rich in selenium, an important mineral with high antioxidant properties that help fight free radicals to prevent cell damage. One ounce (or about six seeds) of Brazil nuts contains approximately:

185 calories

3.5 grams of carbohydrates

4 grams of protein

18.8 grams of fat

2.1 grams of dietary fiber

542 micrograms of selenium

106 mg of magnesium

0.5 mg of copper

205 mg of phosphorus

0.3 mg of manganese

In a 2013 study, one of the properties of Brazil nuts was a significant reduction in bad cholesterol (LDL) and an increase in good cholesterol (HDL) within 9 hours.

Due to the high amount of selenium in Brazil nuts, it may play an effective role in preventing cancer. A Canadian study found that selenium can help prevent the development of lung cancer in people with selenium deficiency.

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Translated by: Bita Sayadi

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