All Kurma Blog

November 25, 2019

Top Healthiest Nuts, and How?

 

All Kurma's previous blog got us talking about Nuts, our ultimate favourite munching partner. In this edition we will be delving into a little more detail on just how exactly they benefit our health and, above all, which are the healthiest.

The ultimate Heart Hero

Besides being packed with protein, most nuts contain at least some of these heart-healthy substances:

  • Unsaturated fats. It's thought that the "good" fats in nuts - both monounsaturated and polyunsaturated, lower bad cholesterol levels.
  • Omega-3 fatty acids. It's well known that omega-3 fatty acids are found in fish, but many nuts also are rich in omega-3 fatty acids. Omega-3s are healthy fatty acids that seem to help your heart by preventing irregular heart beats that can lead to heart attacks.
  • Fibre. All nuts contain fibre, which helps lower cholesterol. Fibre makes you feel full, so you eat less. In addition, fibre is thought to play a role in preventing type 2 Diabetes.
  • Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.
  • Plant sterols. Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products such as margarine and orange juice for additional health benefits, but sterols occur naturally in nuts.
  • L-arginine. Nuts are also a source of L-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.
With that here are our top picks of healthiest nuts.

dates

1. Pistachios

Pistachios are universally picked as the healthiest for a surprising reason. "Aside from being a great source of protein, fibre, and heart-healthy fats, they're also great for days you're feeling prone to stress eating. Shelling them gives your hands something to do, which can have a very soothing, calming effect on the mind and the appetite," said registered dieticians Jessica Cording and Carolyn Brown.

2. Cashews

Cashews are loved for how rich they are in copper and magnesium. Copper plays a role for iron usage within the body. Magnesium helps regulate muscle and nerve function, along with blood sugar control in the body. They're also super versatile, and are able to be used as a cheese, cream sauce, milk and more, which gives them extra health points as they can be a delicious dairy alternative.

3. Almonds

Almonds contain vitamin E, which assists in obtaining healthy and beautiful skin, improving immune function and protecting the body from oxidative damage. Almonds contain magnesium, calcium, folate and are high in monounsaturated fat, which reduces inflammation and lowers the risk of heart disease.

4. Walnuts

Walnuts were thought to be the best brain food because of their distinctively brain-like appearance, and the nutrition experts of yore may have been onto something. They contain essential omega-3 fatty acids in the form of alpha-linolenic acid (ALA), which plays a role in brain function, and has been shown to protect against heart disease and help lower inflammation in the body.

Walnuts have a good amount of omega-3 fatty acids in them, which is very important to get into our diets, keeping the ratios with omega-6 in check.

5. Brazil nuts

Called "the unsung hero of the nut bowl", Brazil nuts are packed with selenium, a mineral that's been touted for its antioxidant properties. It's also important for reproductive health and thyroid function, making consumption of just one or two a day a supernatural selenium supplement.

6. Pecans

Pecans are a nutrient power house, containing about 19 vitamins and minerals as well as antioxidants. The monounsaturated fats in pecans may help improve your cholesterol profile. They also contain the highest phytochemical concentration of flavonoids of all tree nuts!

7. Macadamia nuts

These buttery nuts are a little more indulgent than most as they are higher in caloric content. They are high in monounsaturated fat (omega-9 fatty acids) and are proven to improve cardiovascular health. They're also rich in vitamin A, iron, protein, thiamin, riboflavin, niacin, and folate.

With that being said, it is not an overstatement to say we understand a little more differently just how wonderfully beneficial nuts are for our health, just by snacking right.

Keen to try some nuts? Head to our website and check out our selection of premium quality nuts. And remember to always eat fresh and stay well, only with All Kurma.

Source:
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
https://journals.lww.com/co-clinicalnutrition/Fulltext/2018/11000/Beneficial_effects_of_walnut_consumption_on_human.15.aspx
https://www.mindbodygreen.com/articles/how-to-use-brazil-nuts-as-a-selenium-supplement?mbg_ifs=0&mbg_p=a&mbg_ref=body&mbg_a=29197
https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats
https://foodtrainers.com/