Almonds, walnuts, pecans – these days, medical research has been touting nuts as nutritional powerhouses. But why are they so good for our health and how many should we be eating?

According to a 30-year Harvard study, nuts are considered to be heart protectors, and people who eat nuts daily have better health and longer lives than their counterparts who never eat nuts and, thus, appeared to be protected from cardiovascular disease. There are good things in nuts – healthy fats, omega 3s, fiber, good plant phenols and other health-promoting compounds.

Cleveland Clinic also noted that nuts are rich with protein, vitamins, minerals and flavonoids, which help protect blood vessels and lessen inflammation. They also help with brain health, skin, nails and hair.

Nuts come in a wide range – pistachios, almonds, walnuts, etc., and all of them are good for our health.

Almonds

They’re high in vitamin E, magnesium, they’re natural antioxidants and they help with heart health and skin healing. They also contain mono-unsaturated fats, which help reduce “bad” cholesterol in our bodies.

Walnuts

These nuts are packed with antioxidants, phytosterols and other compounds that help keep breast cancer away; They’re also full of healthy omega-3s, which can help with brain health and blood pressure.

Macadamia Nuts

These are usually seen roasted, smothered in salt or covered in chocolate. In this case, they’re a rare source of omega-7 fatty acids, which help with heart health and insulin sensitivity. But keep in mind, these nuts have about 202 calories per ounce, which means they are high in calories.

Studies recommend about an ounce or 28 grams of nuts per day. That’s about as much as what fits in the palm of your hand. And they can be a mixture of nuts or a handful of one kind, like almonds. It is also better if they were raw, i.e. not oiled, not salted and not chocolate-covered.

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