Some of the healthiest nuts are walnuts, almonds, hazelnuts, cashews and pine. Elena Churakina, endocrinologist and nutritionist at the SberZdorovye medical company, told socialbites.ca.
“Walnuts are rich in omega-3 fatty acids and vitamins E, PP, K and B; Together, these help reduce the risk of cardiovascular disease and improve cognitive functions such as memory and attention. “These nuts also contain calcium, magnesium, phosphorus and manganese, which help maintain healthy bone tissue,” said the doctor.
Almonds contain vitamins A, C, E and natural antioxidants of group B, which help protect the body from oxidative processes. Vitamin E also improves skin condition and helps fight signs of aging.
“Eating almonds supports normal digestion due to their high fiber content. Almonds are rich in magnesium, iron and calcium; “It is the leader in the content of this mineral compared to other types of nuts, which helps maintain healthy tooth enamel and mineralization of bone tissue,” he said.
Hazelnuts contain monounsaturated fats, which play a role in lowering the level of “bad” cholesterol, as well as polyunsaturated fatty acids, which help improve cognitive functions and reduce the risk of developing age-related brain diseases.
“Cashews contain zinc, which helps support the normal functioning of the immune system. This nut also contains calcium, magnesium, copper and selenium, which help strengthen bones. Cashews are rich in monounsaturated and polyunsaturated fats that help maintain normal blood cholesterol levels. “Pine nuts contain 19 amino acids, 8 of which are essential for humans,” he said.
According to the expert, eating pine nuts has a positive effect on mood and sleep due to the high content of the amino acid tryptophan. This nut also contains phenolic compounds that help reduce the risk of cardiovascular diseases.
“The high-quality protein of this nut is easily absorbed by the body and quickly saturates it, and the high dietary fiber content stimulates intestinal motility, which helps normalize digestion,” the doctor said.
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