(Ecns.cn)—Nuts are making a comeback now, after the end of the low-fat craze that scared people away from the excellent source of almost all the nutrients that we need.
The nutrients loaded in nuts include protein and minerals that provide us with energy but low calories. Hence, experts suggest white-collar workers grab some during work hours to replenish the brain. The fats loaded in most nuts are "good" monounsaturated fatty acids such as oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol."
Eating nuts reduces the risk of developing blood clots that can cause a fatal heart attack. In addition, nuts improve the lining of arteries. Many nuts are also rich in omega-3 fatty acids, which are healthy forms of fatty acids that help the heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks.
Besides, nuts are friendly. They are delicious in taste and easy to carry along wherever you go. Unlike fruits and vegetables, nuts are not perishable as they have a long shelf life. Many nuts we eat come safely enveloped by shells, thus, require no washing before eating.
Plus, nuts can be eaten as they are, salted, or sweetened. It's also healthy to stir-fry the nuts, but remember not to directly cook them in boiled oil. Add some nuts just a minute before the dish is ready.
If you are nuts about health, try the following six healthy nuts this winter. They will keep you warm and slim.
1. Walnuts
When it comes to nuts, the walnut is the first name that comes to mind. They are a great source of healthy omega-3 essential fatty acids, which have been proven to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema, and psoriasis.
Also, walnuts contain the antioxidant compound ellagic acid, which is known to fight cancer and support our immune system.
2. Almonds
Just a spoon full of almonds contains nearly 25% of the recommended daily value of the important nutrient magnesium, plus they are rich in potassium, manganese, copper, calcium, and the antioxidants vitamin E and selenium. In fact, the amount of almonds recommended has almost as much calcium as a quarter cup of milk.
They can also benefit our colon due to the high fiber content. Besides, almonds are one of the best nuts for lowering cholesterol since 70% of the fat they contain is the healthy monounsaturated variety, which has been shown to help clear arteries.
3. Cashews
Cashews are lower in fat than most nuts, and 65% of this fat is in the form of unsaturated fatty acids. Moreover, cashews are rich in copper, magnesium, zinc, iron, and biotin.
4. Pecans
Pecans are a good source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins, and zinc.
5. Brazil Nuts
Brazil nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E, and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals.
6. Macadamia Nuts
This kind of nut is high in protein, fiber, healthy monounsaturated fats, potassium, and magnesium, though it is not commonly seen in Asia.
Now that you are aware of the amazing health benefits of nuts, it's an excellent idea to just grab a handful of healthy nuts and enjoy!
