These Superfoods Are Nuts!
You already know about the heart-healthy power of nuts. But these snacks offer loads of other health benefits. Because every nut has its own special virtues, treat yourself to a variety, says Tonia Reinhard, RD, author of Superfoods. Just don’t go too nuts: These protein powerhouses are also high in calories.
Not a spinach fan? You can get nearly 10% of your daily value of iron in a single serving of cashews. Compared with other nuts, they’re also a good source of folate and vitamin K, which helps keep bones strong and blood clotting normally.
Hearty walnuts fit the typical nut profile—they’re a good source of protein, fiber, and magnesium. What makes them standouts? They have a high level of alpha-linolenic acid, a type of brain-boosting omega-3 fatty acid.
A favorite snack of dietitians, almonds do much more than just help lower cholesterol. They pack more fiber and calcium than any other nut on our list, are lower-cal than most other varieties, and are an excellent source of vitamin E.
While they contain the most fat of any nut here, they also have the highest percentage of heart-healthy monounsaturated fat. They’re also a good source of thiamine, which helps your nervous system function.
These green gems have fewer calories per nut than many other varieties, but that’s not the only perk: They’re rich in lutein, an antioxidant that’s also found in leafy greens and is important for healthy vision and skin. Plus, one serving gives you almost as much potassium as a small banana.
This oft-overlooked variety is the poster nut for selenium, a mineral crucial for thyroid health. One nut contains more than a day’s worth, so you get a big health boost for around 30 calories. (There is such a thing as too much selenium, so make these a rare treat.)
This southern specialty is rich in beta-sitosterol, a type of plant sterol found to lower cholesterol as well as contribute to prostate health—so encourage the men in your life to eat up!
Pine nuts are loaded with manganese, a trace mineral that helps you maintain proper blood sugar levels and metabolize carbohydrates and protein. Bonus: Research suggests that the nut’s fatty acids may boost satiety hormones, which can help you feel full.