Some nuts do a better job at helping your heart while others may help protect your memory. The list of nuts below are nutritional all-stars.
Pistachios are a good source of phytosterols, which help lower cholesterol levels. They are also high in protein and beta-carotene which is linked to vision health.
One ounce of Brazilian nuts exceeds the dietary reference intake for selenium, a mineral shown to help protect against breast cancer and prostate cancer.
Almonds are high in vitamin E which may help protect against some types of cancers. The fats found in almonds are largely monounsaturated which helps lower “bad” cholesterol and reduces the risk of heart disease.
Pecans contain more disease-fighting antioxidants than any other nut commonly found in the United States.
For more variety, toss a handful of nuts into your meal. Cashews are great in stir-fries. Pecans, almonds, or sunflower seeds add a nutty flavor to salads, waffles, and sweet potatoes. Pine nuts or pistachios are delicious in pasta sauces and casseroles. Sesame seeds compliment green veggies, soups and stews. Try walnuts and macadamia nuts in quick breads. Add nut butters and tahini (sesame paste) as a light spread. Add any type of nut to cereal, yogurt, or trail mix.