Rich in alpha-linolenic acid (ALA) – a plant-based omega-3 fatty acid – proteins, fiber, magnesium and phosphorus, walnuts are known for their anti-inflammatory properties. A superfood for the heart, they also aid in weight management.
They are known to contain the lowest number of calories and fat among all nuts. A good source of vitamin B6, copper and manganese, pistachios can improve heart health.
Almonds are packed with calcium (highest among all nuts), protein, fiber, vitamin E, copper and magnesium. They help in fighting inflammation, managing weight and improving heart quality.
4. Cashew nuts
Cashew nuts are a good source of nutrients such as copper, magnesium and iron. Including them in your regime can improve immunity and be helpful in increasing antioxidants in your diet.
Peanuts are rich in protein, magnesium, phosphorus, manganese, thiamin and vitamin E. They are a good source of oleic acid, which helps lower levels of bad cholesterol.
6. Pumpkin seeds
These super seeds are rich in vitamin B, iron, magnesium, zinc and protein. They also contain a high amount of the amino acid tryptophan, which is known to reduce anxiety.
The nutty-flavored seeds are a rich source of soluble fiber, which aids in lowering cholesterol and stabilizing blood sugar. Their omega-3 fatty acids are beneficial to brain and eye health. They are also packed in lignans, a kind of estrogen that helps prevent different kinds of cancers.
8. Chia seeds
High in iron, folate, calcium and magnesium, these super seeds are beneficial for bone and dental health. They are rich in omega-3 fatty acids, which reduce triglyceride levels and improve heart health. Their soluble fiber content also helps in stabilizing blood sugar level and decreasing cholesterol.