Best nuts for disease prevention – Almonds: Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fibre and vitamin E – an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.
Best nuts for your heart – Walnuts: While all nuts contain heart-healthy omega-3 fats, walnuts have high amounts of alpha linoleic acid. Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.
Best nuts for your brain – Peanuts: Technically, legumes, but generally referred to as nuts, peanuts are high in folate – a mineral essential for brain development that may protect against cognitive decline. Peanut is a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects. Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well.
Best nuts for your diet – Almonds, cashews, pistachios: All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. Their mix of omega-3 fatty acids, protein, and fibre will help you feel full and suppress your appetite. Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted.
Best nuts for men – Brazil nuts, pecans: Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day’s worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk.