The Jakarta Post
For those struggling with their cholesterol levels, macadamias are completely cholesterol free. (Shutterstock/File)
Nuts can be an overlooked part of your diet, but a handful of them a day could have a big impact on your health.
Here are five nuts that not only serve as a quick snack but as a nutrition boost.
For those struggling with their cholesterol levels, macadamias are completely cholesterol free. According to a study by the Clinical Nutrition and Risk Factor Modification Center in Canada, the consumption of macadamias can also lower bad cholesterol.
They are also full of flavonoids, which turn into antioxidants once consumed. This then helps the body fight cell damage and lower blood pressure.
These nuts help boost our vitamin E levels, which is key to maintaining healthy skin, hair and nails. Vitamin E has also been linked to reduced cognitive decline and may play a big part in preventing diseases such as dementia and Alzheimer’s.
Hazelnuts also contain folate, which during pregnancy, helps the baby’s spine and brain development. They also contain thiamine, which plays a large role in nerve and cognitive function in adults.
Almonds contain phosphorus, which is the second most plentiful mineral in your body. Consuming almonds can help your body repair tissue, keep your bones strong, produce DNA and RNA, as well as maintaining a regular heartbeat.
According to studies from North-West University in South Africa, cashews are great for lowering blood pressure. One of the studies found that a diet with a 20 percent kilojoule intake from cashews improved blood pressure in people with metabolic syndrome.
In addition, the high levels of fatty acids found in cashews can also help the nervous system fight depression.
If you’ve been searching for food to snack on while you study, try walnuts. Research from Andrews University found that the consumption of these nuts led to an increase of inferential reasoning in the brain, which suggests that walnuts have beneficial effects on your mind.
Just like macadamia nuts, walnuts are good for your heart, as they help lower blood pressure. They’re full of fiber and protein as well, which makes sure you feel fuller for longer. (sul/kes)