Health-Boosting Nuts You Should Be Eating
Walnuts hit the headlines recently after scientists hailed them as the latest superfood for reducing the the risk of prostate cancer.
According to researchers from the University of California Davis, men who eat walnuts see their prostate cancer risks drop.
They also benefit from the nut's vitamin-packed health boosts, such as omega-3 fatty acids, inflammation-fighting vitamin E and a plentiful of antioxidants.
And it's not just walnuts that are brimming with nutrients and health benefits.
Almonds, cashew nuts and peanuts are just few of the nuts that offer nutritional plus points. Find out which other nuts you should be snacking on...
How Nuts Can Help Your Health
According to recent research, walnuts are the superfood for reducing the progression of prostate cancer. Scientists from the <a href="http://www.ucdavis.edu/" target="_hplink">University of California Davis</a> found that walnuts decrease the levels of endothelia - a substance that increases inflammation of blood vessels which is high in men with prostate cancer. Walnuts are also packed with other health-boosting properties like omega-3 fatty acids, which are good for maintaining good heart health, inflammation-fighting vitamin E and polyphenol plant compounds which act like antioxidants.
Just a small handful of almonds is enough to give you almost 25% of your daily amount of magnesium and has more bone-strengthening calcium than a glass of cow's milk. Almonds are also a great source of antioxidants like vitamin E and selenium. Due to their high fibre content, they are also a good colon cancer preventative and help lower cholesterol.
Unsalted, ordinary peanuts are a brilliant source of monounsaturated fats which help keep the heart healthy as they contain resveratrol - the phenolic antioxidant also found in red grapes. According to research by the <a href="http://www.channing.harvard.edu/nhs/" target="_hplink">Nurses' Health Study</a>, people who eat peanuts frequently, significantly reduce their risks of cardiovascular disease.
Pecan nuts are an excellent source of over 19 essential vitamins and minerals, including vitamin E, which protects the skin from UVA damage and is proven to help lower the risks of Alzheimer's disease plus folic acid and calcium to name a few. According to recent research by the <a href="http://www.ilovepecans.org/" target="_hplink">National Pecan Shellers Association</a>, pecan nuts are also proven to significantly help lower cholesterol.
A single Brazil nut provides your daily dose of selenium, an antioxidant that may play a role in preventing breast cancer. These nuts are extremely nutrient-rich and according to previous research by the <a href="http://illinois.edu/" target="_hplink">University of Illinois</a>, they could help prevent breast cancer due to their super-strength antioxidant levels.
Nearly 90% of the unsaturated fat in cashew nuts is oleic acid - the heart-healthy fat found in olive oil. Cashew nuts are also a great source of magnesium, which regulates high blood pressure, helps treat Type 2 diabetes and prevents cardiovascular disease.
According to research by <a href="http://www.psu.edu/" target="_hplink">Pennsylvania State University</a>, a handful of pistachio nuts could help destroy bad cholesterol that can lead to heart attacks and strokes. This is because pistachios contain rich amounts of antioxidants beta-carotene (which turns into vitamin A and helps ward off cancer) and gamma-tocopherol (common form of vitamin E that prevents from heart disease).
Hazelnuts are rich in iron and proanthocyanidins (a <a href="http://www.huffingtonpost.co.uk/2012/01/19/flavonoid-rich-foods-reduce-heart-disease-diabetes_n_1216378.html" target="_hplink">flavonoid</a> that offers anti-inflammatory protection) and antioxidants that strengthen blood vessels and help protect against heart disease. Hazelnuts have no cholesterol and are low in saturated fats but high in monounsaturated and polyunsaturated fats. These 'healthy' fats help to lower blood pressure, cholesterol, and decrease the risk of heart disease.