8 Types of Nuts That Promote Longevity

8 Types of Nuts That Promote Longevity

Eating nuts like almonds, walnuts, cashews, and peanuts in moderation can reduce the risk of disease. These nuts are low in saturated fat and rich in unsaturated fat, protein, fiber, vitamins, minerals, and antioxidants, all of which are beneficial for heart health. Regular consumption of nuts can help control weight, improve insulin sensitivity in people with diabetes, and maintain healthy cholesterol levels.


Almonds: Each 28.3g serving of almonds provides fewer than 200 calories, 3g of fiber, and essential nutrients like vitamin B, copper, manganese, zinc, and antioxidants. Almonds are rich in oleic acid, which can promote wound healing and benefit patients with cancer and autoimmune diseases. They can be roasted, toasted, or used in desserts and salads.


Pecans: Pecans offer 180 calories, 3g of fiber, copper, magnesium, thiamine, and vitamin E per 28.3g serving. Pecans protect heart health by reducing harmful LDL cholesterol levels and contain a significant amount of proanthocyanidins, a plant compound known for its anti-inflammatory properties.


Walnuts: A 28.3g serving of walnuts provides 160 calories, 6g of protein, 75mg of calcium, 4g of fiber, vitamin E, copper, and manganese. Eating walnuts in moderation can help manage weight, improve insulin sensitivity in diabetes patients, and maintain healthy cholesterol levels. Walnuts can be consumed directly or added to yogurt and salads.


Pistachios: Pistachios are lower in calories than most nuts, offering protein, vitamin B6, copper, manganese, and other essential nutrients. Consuming pistachios in moderation promotes health and longevity.

Brazil Nuts

Brazil Nuts: A 28.3g serving of Brazil nuts supplies about 200 calories, protein, copper, magnesium, and phosphorus. Brazil nuts can improve overall health by preventing heart disease and reducing the risk of cancer thanks to their high proanthocyanidin and flavonoid content.

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Cashews: A 28.3g serving of cashews provides approximately 160 calories, 4g of protein, and essential nutrients such as copper, magnesium, and unsaturated fats. These nutrients promote health, reduce inflammation, and contribute to a longer life.


Peanuts: Each 28.3g serving of peanuts contains around 7g of protein, vitamin B, and a significant amount of magnesium. Peanuts can enhance overall health by preventing heart disease and reducing the risk of type 2 diabetes due to their abundant tocotrienol and flavonoid content. These compounds counteract free radicals, a leading cause of cancer.

While nuts offer numerous health benefits, it’s important to limit your intake to around 28g per day. Choose unsalted and unsweetened varieties for optimal health benefits.”

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