Many berries, dark leafy greens, and other foods have been called “superfoods.” However one food that often goes unnoticed ought to be included in that list– nuts.
Nuts are good sources of protein, healthy fats, fiber, and vitamins and minerals. Nuts offer many health benefits such as regulating body weight, food intake, and helping burn energy.
Types of nuts include:
- Cashews
- Pistachios
- Macadamia nuts
- Brazil nuts
- Hazelnuts
- Almonds
- Walnuts
- Pecans
According to Better Health Channel, “Research has shown that regular nut consumption as part of a healthy diet does not promote weight gain, and can protect against chronic diseases such as heart disease and diabetes.”
Nuts are able to provide such benefits because many of them contain monounsaturated fats, protein, arginine, fiber, phytochemicals, vitamin E, vitamin B6, niacin, folate, magnesium, zinc, iron, calcium, copper, selenium, and phosphorus.
Though nuts are high in calories and fat, it is healthy fats.
Harvard Health says that in a study, “Low nut consumption — defined as eating fewer than five 1.5-ounce servings per week — was associated with 8% of deaths, the percentage also associated with eating too much processed meat.” So little to no consumption of nuts can actually be very bad. They found that if you eat more nuts, you are likelier to live a longer and healthier life than someone who doesn’t.
Nuts have been shown to:
- Improve cholesterol levels
- Prevent arrhythmias
- Reduce blood clotting
- Relax blood vessels
- Promote control of glucose levels and lower insulin levels
- Foster satiety
Nuts make a great snack and can be a great addition to many meals and side dishes.
Almonds
Almonds are one of the most popular nuts out there. They specifically contain 3.5 grams of fiber, 6 grams of protein, 14 grams of fat, 37 percent of the recommended dietary intake (RDI) of vitamin E, 32 percent of the RDI for manganese, 20 percent of the RDI of magnesium, copper, riboflavin, and phosphorus. 
They are also rich in phytic acid which acts as an antioxidant but can prevent certain minerals from being absorbed. Antioxidants combat oxidative stress. Oxidative stress can damage cells and contribute to aging and disease.
The high amount of magnesium that almonds can assist in controlling blood pressure and blood sugar. Intaking more magnesium is really beneficial for people with type 2 diabetes because it can improve insulin function.
So if you’re hungry, snack on some almonds. They reduce hunger while giving you all these health benefits.
Pistachios
Pistachios are also loaded with nutrients like healthy fats, protein, fiber, and antioxidants. They contain 3 grams of fiber, 6 grams of protein, 13 grams of fat, 6 percent potassium of the RDI, 11 percent of phosphorus’ RDI, 28 percent of vitamin B6’s, 21 percent of thiamine’s, 41 percent of copper’s, and 15 percent of manganese’s RDI.
They can help regulate blood sugar and for hemoglobin thanks to the vitamin B6 they provide. Pistachios contain one of the highest levels of antioxidants out of the nut family. Some of these antioxidants are lutein and zeaxanthin which contribute to eye health, others like polyphenols and tocopherols can help protect against cancer and heart disease.
Pistachios are low in calories too, unlike many other nuts.
Cashews
Cashews can decrease cardiovascular risk because it contains monounsaturated fats. Cashews provide almost all of the RDI of copper. Copper is needed for energy production, iron metabolism, neurotransmission, and other physiological reactions. Not 
getting enough copper has been linked to a weak immune system, high risk of certain diseases, and impaired bone health.
Cashews also contain zinc. Zinc affects the function of the immune system. Boosting zinc has been associated with better immune response. So eat some to possibly shorten your cold. They also lower risk of getting gallstones because they contain no cholesterol. Gallstones are painful, so best avoid experiencing them.
In Summary
Eating nuts can reduce your risk of experiencing many different health problems. They can give you the nutrients you may be lacking in order to better your health and bodily functions. Thus, nuts are one type of food that definitely fits the “superfood” bill.
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