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Top Ten Nuts To Eat

Nuts are high in protein and ‘good’ fats that reduce the risk of heart disease and diabetes.

Here are the specific benefits of commonly sourced nuts which should be included in your daily diet.

Macadamia – High in monounsaturated fat, which also makes them high in calories. Macadamias are a great source of protein, calcium, potassium and dietary fibre and are low in sodium.

Pecan – Pecans are a good source of thiamin, magnesium, iron, zinc and vitamin E. They also contain fibre and anti-antioxidants.

Hazelnut – Hazelnuts contain Tontain, the plant enzyme, which helps to lower cholesterol. Hazelnuts have a high amounts of vitamin E, B and folate. Vitamin E is great for healthy skin, hair and nails. The B vitamins are important in proper cell and energy metabolism. Hazelnuts are also a rich source of potassium, calcium and magnesium.

Pistachio – Pistachios are a slightly lower-calorie nut rich in potassium, phosphorous and magnesium

Brazil – Brazil nuts apparently have a way of protecting against cancer. They have huge amounts of the trace element selenium that can boost your immune system. Packed with protein, fibre, magnesium, phosphorous, vitamin E and thiamin.

Walnut – Walnuts are slightly higher in calories than other nuts, but also contain high amounts of omega-3 fatty acids that may help protect you from various diseases and illnesses.

Cashew – Cashews have a lower fat content than other nuts. The monounsaturated fat found in cashews can benefit healthy heart function. Source of iron and anti-oxidants.

Almond – Almonds are high in monounsaturated fatty acids, protein calcium, magnesium and vitamin E, which may help protect against cardiovascular disease and even cancer.

Chestnut – Lower in calories and fat than other nuts, chestnuts are a good source of dietary fibre, vitamin C, iron, potassium and magnesium.

Pine Nut – Pine kernels are a good source of plant derived nutrients, essential minerals, vitamins and mono-unsaturated fatty acids that help benefit in reducing cholesterol levels in the blood.

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