Nuts and seeds are hailed as powerhouses of protein, healthy fats, fibres, vitamins and minerals, but which ones should you be incorporating into your diet?
A health expert has provided a comprehensive guide to the nuts you should be adding to your meals, assuming you’re not allergic, and the myriad benefits they offer, from anti-inflammatory properties to aiding weight loss. Health and wellness guru Cory Rodriguez, co-founder of Our Peak Health, is on a mission to simplify health for everyone.
On his @healthwithcory TikTok account, he shared a handy ‘nut cheat sheet’, recommending Brazil nuts due to their high selenium content. However, he cautioned that consumption should be limited to one or two per day due to their high selenium levels.
The NHS advises that men aged 19 to 64 require 75micrograms (mcg) of selenium daily, while women in the same age bracket 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, boast anti-inflammatory benefits. However, it’s crucial to remember that both Brazil nuts and macadamia nuts have higher saturated fat content, and excessive consumption could lead to elevated cholesterol levels.
For those looking to build muscle, baru nuts come highly recommended due to their superior protein to calorie ratio, according to one fitness expert. Not only are these nuts packed with protein, but they also offer heart health benefits and can aid in weight loss.
They’re a rich source of vitamin E, magnesium, potassium, iron and zinc. Almonds, too, are high in vitamin E, making them a great choice for skin health.
The expert further advised: “Eat pistachios for your eyes, because they are high in lutein”. Lutein, a plant pigment, shields the macula [part of the eye] from blue light damage.
Research has shown that consuming two handfuls of pistachios daily can help protect the eyes and potentially reduce the risk of age-related vision issues. The expert also suggested walnuts for brain health due to their high omega-3 fat content, and pecans for a healthy prostate as they are rich in specific plant sterols.
Chestnuts, having the “lowest calories of all nuts”, are ideal for those aiming for weight loss. However, it’s important to remember that while nuts are high in fibre and make a good snack, they should be consumed in moderation due to their high calorie and fat content, as per NHS guidelines.