There's a list of things that you can do with a bowl of nuts. Oftentimes, nuts are eaten as they are. But they can also be used to add texture and flavor to certain dishes. Nuts are basically the seeds of fruits that are usually encased in a hard shell. They grow on shrubs or in flowering trees and can be harvested all throughout the year in different regions of the world. There are more than a few varieties of nuts. But the most popular and healthiest ones are sold in convenient packaging roasted, dried or raw. Certain varieties of nuts, especially those with longer shelf life can be bought fresh from supermarkets and specialty stores for the more exotic types. 

Nuts have been the subject of numerous studies due to their potential health benefits. They are rich sources of nutrients, minerals and dietary fiber which promote better health and help in preventing the onset of diseases such as colon cancer and atherosclerosis. Although most nuts have good things to offer the body, certain varieties of nuts have more health benefits that the others. Almonds, for example, doesn't only have heart protective properties but they have also been found to help in preventing diabetes and obesity; two health conditions that can trigger the development of cardiovascular disease.

1. Almonds

   Almonds have this delicate flavor which has made it one of the most popular nuts in the world and a nice addition to savory and sweet dishes. Although it is available all year round in retail packaging, fresh almonds can be bought during mid-summer at the height of their season. The most active nutrient and mineral contents of almonds are manganese, magnesium, vitamin E, tryptophan, riboflavin or vitamin B2, copper and phosphorous; these nutrients are highly needed by the body in order to function properly. The low calorie content of almonds makes it a good alternative to high-calorie snacks for people who are trying to lose some weight.

   Large scale studies conducted by researchers from different universities and private organizations had found that almonds have the ability to reduce the risk of developing cardiovascular disease. A study that was published in the British Journal of Nutrition, for example, showed how the addition of almonds to a healthy diet can lower the concentration of cholesterol serum in the blood. In the study, 12 participants with high cholesterol levels were asked to take a diet consisting of almonds and other types of healthy foods. After a period of 2 weeks, the researchers were able to observe a reduction in the study participants' blood cholesterol level and linked this effect to the plant sterols, soluble fiber and monounsaturated fats found in Almonds.

   Another study published in the Journal of Nutrition demonstrated the versatility of almonds in fighting diseases. The researchers were able to observe that the regular consumption of almonds does not only help in controlling sugar surges after a meal but they also bombard the body with potent antioxidants that aids in wiping out free radicals. A related study consisting of 9 healthy study participants provided further evidence on how eating almonds can significantly lower a person's glycemic index after a meal.

2. Macadamia Nuts

   Macadamia nuts are rich in magnesium and potassium which are both needed by the body to function properly. Magnesium helps in promoting a smoother flow of blood in the body and serves as a natural calcium channel blocker. With sufficient levels of magnesium, oxygen and nutrients are delivered more efficiently to all parts of the body. Magnesium also improves the ability of the bloods vessels to expand when it is needed. Different studies have shown that magnesium deficiency is associated with a higher risk of developing cardiovascular disease and makes the heart more vulnerable to damage caused by free radicals.

   Potassium, on the other hand, is an essential electrolyte that promotes better muscle function and nerve transmission. The nutrient is also important in preventing hypertension and maintaining a healthy heart. 100 grams of macadamia nuts contain more than 400 milligrams of potassium. And although they have the highest calories from fats, more of these fats are monounsaturated which are needed to promote health, give a fuller feeling after a meal and will not make a person fat. The other essential nutrients in macadamias are calcium, phosphorous, iron, selenium, zinc, copper, riboflavin, thiamine, vitamin E and iron.

3. Pistachios

   Numerous studies have shown how pistachios can lower blood pressure, control weight, alleviate stress, and reduce blood cholesterol levels. A study conducted by researchers from Penn State University showed that pistachio nuts are not only effective in lowering blood cholesterol levels but that they also exhibit similar antioxidant properties like that of bright colored fruits and green leafy vegetables. The researchers led by grad student Sarah Gebauer gathered three groups of volunteer study participants with high cholesterol levels and asked them to take a low-fat diet supplemented with different servings of pistachios.

   The group with the highest consumption of pistachios was observed to have more than 8 percent lower total cholesterol level and over 11 percent lower bad cholesterol level. The researchers concluded that the regular consumption of pistachios with the help of its high monounsaturated fat content can help in the prevention of diseases associated with high blood cholesterol levels like cardiovascular disease. It was also observed that despite the increased intake of pistachios, the study participants did not gain any weight. The other nutrients and minerals in pistachios are magnesium, copper and vitamin B6.

4. Peanuts

   Although peanuts are not technically nuts since they are actually legumes, peanuts have similar health benefits than that of other “legitimate nuts.” Peanut is a rich source of manganese, protein, folate, niacin, vitamin E and monounsaturated fat. It also contains a phenolic compound common in red grapes called resveratrol which is thought to be responsible for the French people's lower risk of developing cardiovascular disease despite their high fat intake when compared to people in the US. A study on more than 86,000 women showed that the frequent consumption of peanuts and other nuts helps in reducing the risk of cardiovascular disease.

   Peanuts also have the ability to eliminate free radicals and fight oxidative stress through its antioxidant content. A study conducted by a team of researchers from the University of Florida showed that peanuts contain a type of polyphenol called p-coumaric acid that is one of the key to its heart-protective benefits. A similar study published in the British Journal of Nutrition came up with similar findings, adding that peanuts and nuts can be one of the natural food sources with the highest antioxidant content.

5. Walnuts

   More than 90 percent of the phenol content of walnuts is found in the skin including its strongest antioxidants namely phenolic acids, flavonoids and tannins. Although the skin has a bitter taste, it is highly recommended that walnuts be eaten with the skin intact in order to get the most of what the nut can offer. On top of the other nutrients in walnut is its vitamin E content in a form different from other food sources.

   Vitamin E from food is usually in the form of alpha-tocopherol but the vitamin E in walnuts is in gamma-tocopherol form. This form of vitamin E has been found to have stronger heart-protective benefits than the other forms. Walnuts have also been found to improve the endothelial function of the blood vessels, reduce the risk of developing certain cancers by reducing the level of C-reactive protein and the risk of inflammation, lower the tendency of excessive blood clotting, and improve the overall quality of blood. The other important nutritional components of walnuts are manganese, omega-3 fatty acids and copper.

6. Brazil Nuts

   Selenium is relatively the most potent nutrient content of Brazil nuts and it also takes most of the credit for the nut’s health benefits. The mineral selenium is a strong antioxidant that has the ability to protect the body from damage caused by free radicals. It also promotes the production of glutathione which is responsible for offsetting free radical damage. In addition to this, selenium is also essential in maintaining the proper function of the thyroid gland, control weight, and reduce the risk of cardiovascular disease. Brazil nuts are also high in omega-3 fatty acids, and poly and monounsaturated fats, zinc, vitamin C and vitamin E.

7. Cashew Nuts

   Cashew nuts have a delicate flavor and are considerably less popular than the other variety of nuts. But like other nuts, cashews are rich in magnesium, copper and phosphorous. The copper content of cashews helps in maintaining the proper function of a wide range of bodily processes including the metabolism and utilization of iron, elimination of harmful free radicals, production of melanin in the hair and skin, and the development of connective tissues and the bones.

Sources
whfoods.com
macadamias.org.uk
askmen.com
lifescript.com
whfoods.com
foodreference.com
whfoods.com
sweetadditions.net
xomba.com
mensjournal.com