Have You Gone Nuts?

Here are 8 “super nuts” that are loaded with nutritional benefits:

Cashew

Origin: Brazil
High in vitamin K, copper, magnesium, and phosphorus
Good source of folate, protein, potassium, selenium, manganese, zinc, and iron
Contains beta-sitosterol, proanthocyanidins, and squalene (may help prevent breast cancer per Food and Chemical Toxicology, 2010)
A diet rich in cashews may improve blood pressure regulation (per American Journal of Hypertension, 2006)

Origin: Amazon region of South America
High in vitamin E, fiber, selenium, copper, manganese, magnesium, zinc, and phosphorus
Good source of protein
Contains beta-sitosterol and squalene
May protect against cancer (selenium properties), but clinical trials are needed to provide definitive evidence, per the American Journal of Clinical Nutrition, 2010)

Origin: North America
High in fiber, manganese, and copper
Good source of protein, thiamine, magnesium, phosphorus, and zinc
Contain beta-sitosterol and squalene
Rank in the highest category of nuts for antioxidant capacity, which can potentially protect against cancer and heart disease, per the Journal of Agricultural and Food Chemistry

Origin: Europe and Western Asia
High in vitamin E, fiber, manganese, copper, and magnesium
Good source of phosphorus, iron, potassium, and zinc
Contain beta-sitosterol, squalene, and phenols
Reduce LDL oxidation and increase the ratio of large-sized LDL particles to small-sized particles (the particles more likely to cause injury to blood vessel walls), per a Turkish study in 2010

Origin: Asia, North America
High in manganese, copper, and magnesium
Good source of B6, folate, fiber, protein, thiamine, zinc, potassium, and iron
Contains antioxidants, alpha-linolenic acid, and beta-sitosterol
Improves blood cholesterol levels, blood vessel functioning, and other factors related to cardiovascular disease, per the journal Circulation

Origin: Australia
High in thiamine and manganese
Good source of fiber, magnesium, phosphorus, copper, and selenium
Contains a high proportion of monounsaturated fat
According to the Journal of Nutrition 2008 study, “macadamia nuts can be included in a heart-healthy dietary pattern that reduces lipid/lipoprotein cardiovascular disease risk factors”

Origin: The Mediterranean and Middle East

High in vitamin B6, fiber, protein, thiamine, copper, manganese, and phosphorus
Good source of vitamin K, potassium, magnesium, and iron
Contains antioxidants and phytosterols
Significantly lowers cholesterol levels and raises the level of protective lipoprotein, according to the American Journal of Clinical Nutrition

Origin: Middle East and Mediterranean
High in vitamin E, fiber, protein, riboflavin, copper, manganese, magnesium, and phosphorus
Good source of niacin, calcium, potassium, zinc, and iron
Contains antioxidants and phytosterols
Significantly reduces a blood marker of insulin secretion that “helps to explain the association of consumption with reduced CHD (coronary heart disease) risk, Metabolism, 2008
Antioxidants reduce blood markers of oxidative stress, per the Journal of Nutrition

References: Superfoods, The Healthiest Foods on the Planet, by Tonia Reinhard