Here’s the lowdown on why almonds, walnuts, brazil nuts, and pistachios are good for you… and why peanuts didn’t make the list.
Okay, here’s the honest truth: I’d eat nuts whether they’re good for me or not. But, it does make me feel better to know that they are indeed nutritious. Here are four particularly healthy kinds and their benefits.
Almonds are small but they’re packed with nutrients. According to Men’s Health, 1 ounce of almonds provides 50 percent of your daily value of vitamin E, 8 percent of your calcium (more than any other nut), and 10 percent of magnesium. Vitamin E is important because it’s an antioxidant that can help protect cells and thus possibly protect against heart disease and cancer. Almonds are also a good source of protein, which helps fill you up, gives you energy, and helps your muscles develop. And they have fat, but it’s mostly monounsaturated fat—the good fat—which may help lower cholesterol. (Justin’s makes single-serving almond butter packs that are healthy and very tasty!)
The special thing about walnuts is that they containomega-3 fatty acids (the kind also found in fish). Omega-3 fatty acids help your heart and blood vessels function. In fact, according to medical expert Dr. Andrew Weil, the FDA has approved the claim that eating 1.5 oz of walnuts daily as part of a low saturated fat and low-cholesterol diet, and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. Walnuts also have protein and monounsaturated fat.
Brazil nuts are high in selenium, another powerful antioxidant. And again, they have protein and mono fats.