Food & Wine

Which nuts is the healthiest choice for your condition?

Updated: 01 Nov 2011
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Go nuts: Walnuts are proven to lower lower cholesterol


Lowering cholesterol: Walnuts

A walnut-enriched diet cuts cholesterol by an average of 0.3 points (e.g., from 5.5 to 5.2  mmol/l), according to a review of 13 studies involving 365 people. You need 30g a day to see benefits in a month.


Tackling fatigue: Cashews

Cashews have twice the iron concentration of minced beef.

Iron helps carry oxygen round the body, lack of this nutrient can lead to extreme tiredness and poor concentration.

Fighting colds and flu: Pecans

Just five pecans contain around a sixth of the recommended daily allowance for zinc, which is vital for the functioning of white blood cells that fight bacteria and viruses, including cold and flu.


Chew on a cashew: The nuts prevent tiredness


Weight loss: Peanuts

The fat, protein and fibre in peanuts will help you feel full for longer and less likely to snack later on. Research from Harvard University found moderate fat diets that included peanuts and peanut butter were easier to stick to and kept the weight off better than low-fat diets with similar calories.


Peanuts: Helps lose weight


Lowering blood pressure: Pistachios

A couple of handfuls of shelled pistachios have more potassium than a banana. That helps (as part of a healthy diet) to control blood pressure as potassium blunts the effects of salt.


Go bananas: A couple of handfuls of Pistachios have more potassium than a banana


Preventing cancer: Brazil nuts

They are the richest source of selenium, a nutrient that helps protect cells. Higher selenium levels have been linked with a reduced risk of certain cancers (such as bladder and prostate). Two nuts will provide more than your daily needs.



Squirell the nuts away: Brazil nuts stop cancer while Almonds can help with diabetes


Coping with diabetes: Almonds

High in fibre and carb-free, almonds lower the glycaemic index (the rate at which sugar enters you bloodstream) of the meal they’re part of, and are high in magnesium, which also plays a role in regulating blood sugar.

All round health: Hazelnuts


Hug a hazelnut: These nuts are rich in heart-healthy monounsaturated fats


Rich in heart-healthy monounsaturated fats and one of the richest natural sources of the cell-protective vitamin E. In addition, hazelnuts are rich in fibre, calcium, magnesium, zinc, folic acid and biotin, making them an all-round healthy food.


SOURCE: Daily Mail
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