Nuts and seeds are often hailed as protein-packed powerhouses, brimming with healthy fats, fibres, vitamins and minerals. But which ones should you be incorporating into your diet?
A health expert has provided a comprehensive guide on the nuts you should be consuming, assuming you’re not allergic, and the plethora of benefits they offer, from anti-inflammatory properties to assisting in weight loss.
Health and wellness aficionado Cory Rodriguez, co-founder of Our Peak Health, is on a quest to simplify health for all. On his @healthwithcory TikTok account, he shared a handy ‘nut cheat sheet’, recommending Brazil nuts due to their high selenium content.
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However, he cautioned that intake should be restricted to one or two per day because of their high selenium levels. The NHS suggests that men aged 19 to 64 require 75micrograms (mcg) of selenium daily, while women in the same age group need 60mcg.
A single Brazil nut can contain between 68 to 91mcg of selenium, easily fulfilling the daily recommended intake. Macadamia nuts, rich in omega-7 fats, provide anti-inflammatory benefits, reports the Mirror.
However, it’s crucial to bear in mind that both Brazil nuts and macadamia nuts have higher saturated fat content, and excessive consumption could result in elevated cholesterol levels.
Fitness enthusiasts are touting the benefits of baru nuts for those looking to bulk up, thanks to their stellar protein-to-calorie ratio. These nutrient-dense nuts not only aid in muscle growth but also support heart health and weight loss.
Packed with vitamins and minerals such as vitamin E, magnesium, potassium, iron, and zinc, baru nuts are a nutritional treasure trove.
For those concerned about skin health, almonds are an excellent choice due to their high vitamin E content. Cory added: “Eat pistachios for your eyes, because they are high in lutein”.
This pigment is essential for protecting the eye’s macula from damage caused by blue light.
Research suggests that munching on a few handfuls of pistachios daily could help protect your eyesight and potentially prevent age-related eye diseases. Additionally, walnuts are recommended for cognitive enhancement because of their omega-3 fatty acids, while pecans are praised for promoting prostate health through their rich supply of specific plant sterols.
If you’re counting calories, chestnuts are ideal as they boast the “lowest calories of all nuts”, making them suitable for weight loss efforts.
However, despite being full of fibre and an excellent snack choice, it’s important to eat nuts in moderation due to their high calorie and fat content, following NHS guidelines.