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The Healthiest Nuts to Keep in Your Diet
While protein, fiber and healthy fats are common to most nuts, many varieties of nuts are high in specific nutrients such as vitamin B-12 (cashews) and manganese (hazel nuts). So it’s wise to eat many types of nuts, not just one.
Here are a few popular nuts that deserve special attention…
Walnuts
Walnuts are particularly high in the healthy fats known as omega-3s, which can help lower cholesterol and triglyceride levels, reduce blood pressure and slow plaque buildup in arteries. If you don’t eat other foods high in omega-3s, such as salmon or flaxseed, it’s a good idea to keep walnuts in your diet.
Almonds
If you don’t drink milk, or otherwise have a hard time getting enough calcium, almonds are a great source. By volume, one cup of almonds has as much calcium as one cup of dairy milk. But be aware that they’re considerably higher in calories than milk.
Brazil nuts
These large nuts with thick shells and shiny white meat are high in selenium, a trace micronutrient that is being studied for a host of health benefits including protection against cell damage, anti-cancer properties, immune support, and heart, brain and thyroid health. Just one Brazil nut gives you nearly twice the recommended daily allowance of selenium.
Peanuts
Technically, these are legumes, not true nuts, but nutritionally they fit the bill. Peanuts are a great all-around nut and high in potassium, which helps regulate heartbeat and ensure proper muscle and nerve function. But perhaps peanuts’ greatest strength is price—they’re significantly less expensive than other nuts.
Pistachios
Pistachios are a great choice for people trying to lose weight, because they’re lower in calories than most other nuts. Example: One-quarter cup of pistachios contains 173 calories, versus 241 calories in the same amount of macadamia nuts.
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