Studies and research have always been touting nuts as nutritional powerhouses. There are healthy fats, omega 3s, fiber, and health-promoting compounds in nuts. According to a 30-year Harvard study, the largest ever done on whether eating nuts affects our lifespan, people who eat nuts daily have better health and longer lives than those who don’t eat nuts. You can have it as a snack, sprinkle some on your salad, or even use a nut paste or butter in curries. However you choose to have it is up to you. 

The many kinds of nuts

Almonds
They are high in vitamin E, magnesium and they are natural antioxidants and thus help with heart health and skin healing. They also contain mono- and polyunsaturated fats, which help reduce bad cholesterol in our bodies.

Cashews
Cashews are also a good source of iron, magnesium, and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Magnesium helps improve memory and protects against age-related memory loss.

Walnuts
According to studies, these nuts are packed with antioxidants, phytosterols and other compounds that help keep breast cancer away. They are 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 are a rare source of omega-7 fatty acids, which help with heart health and insulin sensitivity. But these nuts are calorie rich so it isn’t for the weight watchers. 

Pistachios
Pistachios contain l-arginine, which makes the lining of your arteries more flexible thereby reducing the chances of developing blood clots that could cause heart attacks, and vitamin E, which is essential for the body.

Peanuts
Peanuts are rich in monounsaturated fats. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart.  Apart from this, they are also a rich source of vitamin E, folate, and manganese.

How much should you eat?

Most people don’t consume nuts because they are calorie rich. However, many studies reveal that nuts can accelerate weight loss, lower your risk of higher cholesterol and even make your heart healthier. The secret behind reaping those benefits is having the right ‘portion’. 
Experts believe that an ounce or 28 grams of nuts per day is ideal. That’s about as much as what fits in the palm of your hand. And this can be a mixture of nuts or a handful of one kind, like almonds. Also, nuts shouldn’t be simply added to your regular diets, they should be used as a substitute for unhealthy snacks. Unsalted nuts are one of the best snacks you can eat. They fill you up, are a great source of fat, fiber and protein and are loaded with antioxidants. 

 
• nuts
 
• health
 
• fibre
 
• fat