What nuts should I eat?

When it comes to what nuts you should eat to form a healthy diet, the answer is as many as you can! No, seriously - many studies have been conducted on the health benefits of nuts, and the results are conclusive. Studies have actually shown that people who eat nuts tend to live longer than those who don’t. What’s more, certain nuts have positive effects on weight loss, improve metabolism speed and reduce the risk of chronic diseases. Learn more about the benefit that each type of nut brings when added to your diet.

Almonds

One of the most popular nuts to add to sweet dishes and deserts are almonds. These tree nuts have been known to reduce the amount of bad cholesterol in the body which inhibits the functionality of the heart. While we are lacking conclusive evidence to this, almonds can help with weight loss and lower blood pressure in those who are overweight or obese. This is particularly beneficial for those with type 2 diabetes. While more studies are needed to confirm some of these benefits to eating almonds, it is definitely worth sprinkling them on your favourite dessert.

Brazil nuts

Originating from the Amazon, Brazil nuts are rich with antioxidants which are known to help protect your body against chronic illnesses such as cancer and heart disease. The oxidation process in the body causes damage to cell membranes, cellular proteins and DNA. The process can be prevented with the help of antioxidants in nutrient-rich superfoods. Similar to almonds, they may also reduce cholesterol levels and improve function of blood vessels in those who are overweight.

Cashew nuts

While not being known to have significant effects on body weight or blood sugar levels, there is evidence to cashews reducing blood pressure and increasing the amount of “good” cholesterol in the body. One study discovered that a diet consisting of 20% cashew nuts saw improved blood pressure among those with metabolic syndrome. Study

Peanuts

Peanuts belong to the legume family, however, they have a similar nutrition profile to tree nuts such as cashews. It has been discovered that people who eat peanut butter every day of the week have a decreased chance of contracting type 2 diabetes. Furthermore, pregnant women who regularly intake peanuts as part of their diet will reduce the risk of their child being born with asthma or peanut allergies. Try choosing plain, unsalted peanuts to add as part of your diet. The added salt is often detrimental to your health, you can buy unsalted peanuts here.

Walnuts

Eating walnuts as part of your diet may have beneficial effects on both your heart and brain. When it comes to the heart, walnuts have been known to reduce blood pressure, reduce total cholesterol as well as regulate the flow of blood through the circulatory system. They are also known to reduce the risk of heart disease, due to ALA (alpha-linolenic acid). This omega-3 fatty acid has amazing benefits on heart health and should be included in your everyday diet as much as possible.