Five healthiest nuts that you should be included in your daily diet

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WEB DESK: Everyone knows about nutritional values of nuts. But still many of us have restricted eating those to winters. However the myth behind it still unknown and there’s no any research that impedes it’s consumption in summers or any other season. Hence, keeping it’s benefits it mind we have gathered five nuts that essential for your health and they should be included in your daily diet. 

Cashews

Cashews are not just a delicious snack but it has countless health benefits. It contains Phytates with anti-inflammatory properties along with essential minerals such as manganese, copper, magnesium, and phosphorous. A recent research, published in journal, American Journal of Clinical Nutrition, says,“Men and women with moderately elevated LDL (bad) cholesterol who consumed between 16 and 36 cashews daily, experienced a reduction in total and LDL cholesterol after one month.” Also it is the only study that links consuming cashews with improving blood lipids. 

Macadamia Nuts

It is also considered as the “Queen of Nuts”. It has cardiovascular benefits with decreased LDL cholesterol as reported in the Journal of Nutrition. Also, 1 1/2 ounces (15 macadamia nuts) can make great snack. Plus, such improvements have been noted in adults with hyperlipidemia (high levels of fat in the blood) so munching on small amount of macadamia nuts may be a life changing experience.

Pistachios

The pistachios are great for human health as it contains several benefits. It is suggested to consume pistachios to the people with diabetes and pre diabetes and the ones who wanted to lose weight. According to a study published in Metabolism, a significant improvement in cholesterol and triglycerides in adults with diabetes who ate pistachios every day for a month.

Almonds

The nut is not only beneficial for mental health but has other benefits too. According to a research published in Journal of Nutrition it can reduce body weight, abdominal fat, and blood pressure in obese individuals after eating 15 percent of their calories from almonds for 12 weeks. Plus, Almonds are great sources of vitamin E, calcium, magnesium, and folate, making them one of the best nuts to eat.

Walnuts

Skin to hair, there isn’t anything that walnuts can’t do. Enriched with omega-3 fatty acids, the nut is highly suggested by experts as it improves bone health and prevents cardiovascular disease and diabetes. A study published in Journal of the American College of Nutrition claims, a walnut-rich diet improved blood flow and blood pressure in overweight adults. 

Source: Reader’s Digest 

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