Nuts and seeds are considered to be nutrient powerhouses, but just how beneficial are they and which ones should you be adding to your diet, assuming you’re not allergic?
Nuts and seeds are often praised as protein powerhouses, packed with healthy fats, fibres, vitamins and minerals. But which ones should you be adding to your diet?
One health expert has given a detailed guide on the nuts you should be eating, assuming you’re not allergic, and the wide range of 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 make health simple for everyone. On his @healthwithcory TikTok account, he shared a useful ‘nut cheat sheet’, recommending Brazil nuts due to their high selenium content. However, he warned that consumption should be limited to one or two per day because of their high selenium levels. The NHS advises that men aged 19 to 64 need 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 meeting the daily recommended intake. Macadamia nuts, rich in omega-7 fats, offer anti-inflammatory benefits. However, it’s important to remember that both Brazil nuts and macadamia nuts have higher saturated fat content, and excessive consumption could lead to increased cholesterol levels.
If you’re looking to bulk up, fitness aficionados are singing the praises of baru nuts for their impressive protein-to-calorie ratio. These nutritional powerhouses don’t just help with muscle gain; they also contribute to a healthier heart and can even assist in shedding those extra pounds.
Baru nuts are brimming with nutrients like vitamin E, magnesium, potassium, iron, and zinc. If skin health is your concern, almonds might just be your go-to as they too are rich in vitamin E.
Cory continued: “Eat pistachios for your eyes, because they are high in lutein”. This natural colouring agent guards the macula in the eye against harm from blue light.
Studies have uncovered that having a couple of handfuls of pistachios every day could safeguard your vision, possibly staving off age-related eye conditions.
Moreover, for a cognitive boost, walnuts are a prime choice due to their abundance of omega-3 fats, while pecans are applauded for encouraging a healthy prostate owing to their rich content of particular plant sterols. Chestnuts take the crown for the “lowest calories of all nuts”, rendering them perfect for those on a slimming journey.
Yet, despite being fibre-rich and a fantastic snack option, it’s vital to consume nuts judiciously, bearing in mind their elevated calorie and fat levels, in line with NHS advice.
