3 Nut Varieties That Benefit Your Health
They may be small, but nuts are mighty when it comes to nutrition. Research suggests that the nutritional value of nuts not only gives us a healthy dose of vitamins, minerals, and healthy fat — they also support our heart health, lower your risk of cancer, and much more.
When you shop the grocery aisles, you may feel overwhelmed with the options to add nuts to your diet. So, are all nuts created equal? Each variety also has its unique health benefits, which means the more variety you eat, the better. Here are three nut varieties that are known to benefit your overall health and support your body during menopause.
Walnuts for antioxidant benefits
Walnuts go great in salads, and a handful can support healthy cognitive function while reducing your risk of cardiovascular disease, depression, and type 2 diabetes. All of these are are risk factors for the development of dementia, which women are more prone to as they enter menopause transition.
Why are walnuts such a protective powerhouse? They have antioxidant and anti-inflammatory effects on the body. Walnuts are rich in omega-3 fatty acids, and your brain uses these to build brain and nerve cells essential for memory and learning.
Nutritional facts on walnuts: One serving, 1 ounce or about 14 walnut halves: 185 calories, 19g fat, 4g protein, 2g fiber, 4g carbohydrates.
Almonds support healthy weight management
The standard American diet is typically lacking in fiber content. Thanks to almonds, you can get nearly four grams in a one-ounce service. According to the Mayo Clinic, when you get enough fiber in your diet, you lower your risk of type 2 diabetes, heart disease, and certain types of cancer.
Fiber also adds bulk to your food intake, making you feel full faster and longer. This full feeling contributes to less food intake — resulting in a caloric reduction important for healthy weight management. As you transition into menopause, your metabolic rate slows and you need fewer calories for your daily functions. Reducing caloric intake is the best way to combat weight gain as you get older, and fiber is a great way to do this.
Research published in Clinical Microbiology also suggests that almonds are prebiotic, which supports healthy gut bacteria responsible for supporting weight management.
Nutritional facts for almonds: One serving, 1 ounce or about 23 nuts: 164 calories, 14g fat, 6g protein, 4g fiber, 6g carbohydrates.
Cashews support a healthy heart
Cashews, like other nuts, contain healthy fats, protein, and fiber. They’re also an excellent source of iron, which helps deliver oxygen to your cells and prevent anemia. Cashews are good for your heart. A randomized, controlled trial suggested that cashews may help lower LDL cholesterol in individuals with moderately high levels.
In addition, several large cohort studies have shown a 30-50 percent lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease associated with adding nuts.
Nutritional facts for cashews: One serving, 1 ounce or 18 pieces: 157 calories, 12g fat, 5g protein, 1g fiber, 9g carbohydrates.
