4 Nuts You Should Be Eating And 4 You Shouldn’t

nuts have been revered as a Cornerstone of healthy diets worldwide for centuries and for good reason they are small But Mighty providing a concentrated source of nutrients that offer significant benefits for overall health rich in vitamins minerals healthy fats and antioxidants nuts make for an excellent snack or addition to meals however not all nuts are created equal while some offer impressive health benefits others come with potential downsides especially if consumed in large quantities or prepared in unhealthy ways for example some nuts are highly caloric While others are often processed with excessive amounts of salt sugar

or Oils turning what could be a healthy snack into a source of unhealthy fats and empty calories understanding which nuts to prioritize and which to avoid is key to ensuring you get the most from these nutrient-packed foods without the risks in this video we will guide you through four types of nuts you should eat regularly for their health benefits and four that may be better left off your plate by learning more about the best and worst nuts for your health you can make more informed decisions about your diet and enjoy the many benefits that the

right nuts have to offer before we go further I've noticed that engagement has dipped a bit if you're enjoying this please take a moment to hit like comment comment and share it'll help more people discover the content now let's start with the four nuts you should be eating almonds are among the most popular nuts globally and their health benefits are well documented one of the reasons almonds are so widely recommended is because they are rich in heart-healthy monounsaturated fats these fats are known for their ability to lower LDL bad cholesterol levels while maintain aing or

even raising HDL good cholesterol levels this balance is crucial for reducing the risk of heart disease one of the leading causes of death worldwide almonds are also a great source of magnesium a mineral that helps regulate blood pressure and improves blood sugar control for individuals with type 2 diabetes or at risk for developing the condition almonds can be a smart dietary addition almonds are also beneficial for those trying to manage their weight they are lower in calories compared to many other nuts but they are still packed with nutrients offering a satisfying and nutrient-dense snack option

the combination of healthy fats protein and fiber helps increase satiety meaning you'll feel Fuller for longer after eating almonds which can reduce overall calorie intake throughout the day additionally studies suggest that not all the fat in almonds is absorbed by the body which means you you may be consuming fewer calories than originally estimated almonds are an excellent source of vitamin E A potent antioxidant that helps protect your skin from oxidative damage keeping it youthful and healthy vitamin E is also known to boost immune function and reduce inflammation making almonds a versatile nut that promotes both

external and internal health walnuts are often considered a brain food due to their high content of omega-3 fatty acids particularly alpha linolenic acid AA a plant-based omega-3 that is essential for brain function and overall cognitive Health these fats are known to reduce inflammation protect against age related cognitive decline and may even lower the risk of neurodegenerative diseases like Alzheimers research has shown that regular consumption of walnuts May improve memory Focus and mood making them an ideal choice for maintaining brain health as we age beyond their brain boosting capabilities walnuts are also rich in antioxidants which

help protect your body from the harmful effects of free radicals these unstable molecules can cause oxidative stress leading to chronic inflammation and increasing the risk of diseases such as cancer and heart disease the polyphenols found in walnuts have been shown to reduce inflammation in the body making them a powerful anti-inflammatory food additionally walnuts can benefit heart health by improving cholesterol levels their High concentration of healthy fats helps reduce LDL cholesterol while improving HDL cholesterol similar to the effects of almonds this makes walnuts a heart healthy addition to your diet especially when consumed in moderation as

part of a balanced meal plan pistachios are another great nut for those looking to manage their weight and improve their heart health despite their small size pistachios are packed with nutrients offering a high amount of protein and fiber for their calorie content the combination of protein and fiber makes pistachios an ideal snack for those trying to lose or maintain weight because they help you feel full longer reducing the likelihood of overeating moreover pistachios are one of the lower calorie number nuts with around 49 nuts per serving making portion control easier compared to other more calorie

dense options in addition to their weight management benefits pistachios are also great for your heart like almonds and walnuts pistachios are rich in monounsaturated and polyunsaturated fats both of which help lower bad cholesterol levels and reduce the risk of heart disease but pistachios also contain a unique combination of luten and en zanthin two antioxidants that are particularly beneficial for Eye Health these antioxidants protect the eyes from damage caused by blue light and reduce the risk of age related macular degeneration pistachios also have the added benefit of being good for gut health the fiber in pistachios

acts as a Prebiotic feeding the beneficial bacteria in your gut and promoting a healthy microbiome a healthy gut is is essential for proper digestion immune function and even mental health making pistachios an all-around winner in terms of nutritional benefits Brazil nuts are one of the most nutrient dense nuts available and their standout feature is their incredibly High selenium content selenium is a trace mineral that plays a critical role in thyroid Health helping regulate thyroid hormone production and ensuring optimal thyroid function just one or two Brazil nuts a day can meet or even exceed the recommended

daily intake of selenium making them a powerful food for supporting thyroid Health in addition to supporting the thyroid selenium is also a potent antioxidant that helps reduce inflammation and protect cells from oxidative damage this makes Brazil nuts an excellent food for boosting the immune system and protecting against chronic diseases such as cancer research has shown that adequate selenium intake is linked to a reduced risk of several types of cancer including prostate lung and coloral cancer Brazil nuts also provide a healthy dose of magnesium copper and phosphorus all of which are essential for maintaining strong bones

healthy skin and overall Vitality however it's important to consume Brazil nuts in moderation due to their High selenium content eating too many can lead to selenium toxicity which can cause symptoms such as hair loss gastrointestinal issues and fatigue it's time to discover the four nuts you should avoid let's start with macadamia nuts which are often prized for their Rich buttery flavor however this flavor comes at a nutritional cost macadamia nuts are among the highest calorie nuts available with a significant amount of fat per serving while they do contain heart healthy monounsaturated fats the high fat

content makes it easy to overc consume them leading to potential weight gain just a handful of macadamia nuts can pack over 200 calories and their addictive flavor can make it hard to stop at just one serving another downside of macadamia nuts is their relatively low protein content while other nuts such as almonds and pistachios provide a good balance of protein and fat macadamia nuts are predominantly comp composed of fat and offer little in terms of muscle building protein this makes them less beneficial for individuals looking to add protein to their diet for muscle repair growth

or satiety additionally macadamia nuts are often processed with added salt or sugar which can further reduce their nutritional value the combination of high fat calories and potential additives means that macadamia nuts should be consumed sparingly especially for those watching their weight or trying to maintain a balanced diet peanuts are one of the most common nuts in the world but they also come with significant health risks for starters peanuts are one of the most common food allergens with peanut allergies affecting millions of people globally peanut allergies can be life-threatening and even Trace Amounts of peanuts can

cause severe reactions in sensitive individuals this makes peanuts a risky food for many especially in households with individuals who have nut allergies another major concern with peanuts is their susceptibility to apoxin contamination alet toxins are toxic compounds produced by mold and peanuts are particularly prone to contamination by these molds aph toxins can be harmful to liver health and have been linked to an increased risk of liver cancer while quality control measures exist to minimize apoxin contamination the risk is still present making peanuts a less desirable option compared to other nuts in addition to these risks

peanuts are often heavily processed with many varieties roasted in unhealthy oils and coated with excessive salt or sugar this processing can turn an otherwise healthy nut into a high calorie low- nutrient snack that promotes inflammation and contributes to weight gain peanuts are also high in omega-6 fatty acids which can promote inflammation if consumed in excess without a proper balance of Omega-3s pine nuts are a key ingredient in many Mediterranean dishes including pesto but they may not be the best nut for regular consumption one of the main issues with pine nuts is their price pine nuts

are one of the most expensive nuts on the market making them a less accessible option for individuals on a budget while they do contain healthy fats and some beneficial nutrients their cost can be prohibitive for many people looking to incorporate nuts into their diet regularly another issue with pine nuts is their potential to cause Pine mouth syndrome a condition where individuals experience a bitter metallic taste in their mouth for days after consuming pine nuts this condition while not harmful can be unpleasant and may make it difficult to enjoy food Pine mouth syndrome is thought to

be caused by certain varieties of pine nuts but the exact cause is still unclear additionally pine nuts are high in omega-6 fatty acids which when consumed in excess can contribute to inflammation in the body since many Western diets are already high in Omega 6s and low in Omega-3s adding more omega-6 rich foods like pine nuts may not be ideal for promoting a healthy balance of fats pine nuts are also prone to anity if not stored properly which can negatively affect their flavor and nutritional value chestnuts are unique among nuts because they are lower in fat

and higher in carbohydrates than most other varieties while this may sound like a good thing it actually means that chestnuts are lower in the essential nutrients that make nuts such a healthy snack option chestnuts provide significantly less protein and healthy fats compared to almond walnuts or cashews making them less effective at promoting satiety and supporting muscle Health the high carbohydrate content of chestnuts can also be a concern for individuals watching their blood sugar levels chestnuts have a higher glycemic index than other nuts meaning they can cause blood sugar spikes when consumed in large quantities for

individuals with diabetes or those following a low carb diet chestnuts may not be the best option furthermore chestnuts lack the beneficial omega-3 fatty acids found in other nuts which means they don't offer the same heart health benefits as walnuts or almonds while chestnuts can be enjoyed as a seasonal treat they don't provide the same nutrient density as other nuts and may not be the best choice for individuals looking to improve their overall health nuts can be a powerful addition to a healthy diet when chosen wisely by selecting the right nuts and avoiding those that are

processed or Laden with unhealthy additives you can enjoy all the nutritional advantages that nuts have to offer without the risks whether you're snacking on a handful of almonds or adding walnuts to your salad nuts can be a tasty satisfying and healthy way to boost your overall well-being when consumed in moderation and as part of a balanced diet