Category: Wellness

Overview

Flaxseed and Chia Seed are rich nutritious foods. Both are excellent sources of α-linolenic acid, fiber, protein, vitamins, and minerals. They also contain phytochemicals that have high therapeutic potential. Hence, if you add them to your diet, they give immense health benefits. This article on Flaxseed vs Chia seed provides a head-to-head comparison of nutritional facts and benefits. Also, it answers which one is healthier under specific health conditions.

Flaxseed

Flax seeds, derived from the flax plant (Linum usitatissimum), have garnered widespread acclaim for their nutritional prowess and health benefits. Packed with omega-3 fatty acids, lignans, and fiber, these tiny seeds contribute to heart health, aiding in the reduction of cholesterol levels and inflammation. The high fiber content promotes digestive well-being, regulating bowel movements and fostering a healthy gut microbiome.

Beyond their nutritional profile, flax seeds exhibit versatility in culinary applications. Adding a nutty flavor and subtle crunch, they seamlessly integrate into smoothies, yogurt, or baked goods. Ground flax seeds, in particular, enhance recipes as an egg substitute for those seeking plant-based alternatives. The lignans found in flax seeds also possess antioxidant properties, potentially combating oxidative stress and supporting overall immune function. Whether consumed for their nutritional value or culinary adaptability, flax seeds stand as a nutritional powerhouse contributing to a well-rounded and health-conscious diet.

Chia Seed

Chia seeds, derived from the Salvia hispanica plant, have gained popularity as a superfood owing to their remarkable nutritional profile and diverse health benefits. These tiny seeds are rich in omega-3 fatty acids, fiber, protein, and essential minerals like calcium, phosphorus, and magnesium. The high omega-3 content supports heart health and may help reduce inflammation in the body.

Chia seeds possess an exceptional ability to absorb liquid, forming a gel-like consistency that aids in digestion and promotes a feeling of fullness. This characteristic makes them a valuable addition to smoothies, puddings, or as a topping for yogurt and salads. Additionally, their versatility extends to culinary applications, as they can be used as a vegan egg substitute in various recipes. With their nutrient density and culinary adaptability, chia seeds stand out as a convenient and health-promoting ingredient for those seeking a balanced and nutritious diet.

Flaxseed Vs Chia Seed – Nutritional Facts

Flaxseeds and chia seeds are both celebrated for their nutritional benefits, yet they differ slightly in their nutrient composition.

Flaxseeds:

• Omega-3 Fatty Acids: Flaxseeds are particularly rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart health.
• Fiber: Flaxseeds are an excellent source of both soluble and insoluble fiber, aiding digestion and promoting a feeling of fullness.
• Lignans: They contain high levels of lignans, plant compounds with antioxidant properties that may contribute to various health benefits.
• Protein: Flaxseeds provide a moderate amount of protein, supporting muscle health and overall body function.

Chia Seeds:

• Omega-3 Fatty Acids: Chia seeds also contain ALA, providing a plant-based source of omega-3s.
• Fiber: Chia seeds are rich in soluble fiber, forming a gel-like substance when mixed with liquid, which aids in digestion and slows down the absorption of nutrients.
• Protein: Chia seeds contain a notable amount of protein, making them a valuable addition to vegetarian and vegan diets.
• Calcium: Chia seeds are a good source of calcium, crucial for maintaining bone health.

In summary, both flaxseeds and chia seeds offer unique nutritional benefits. Flaxseeds excel in omega-3 fatty acids and lignans, while chia seeds stand out for their gel-forming fiber and higher calcium content. Including a variety of seeds in your diet can contribute to overall health and nutrition.

Flaxseed Vs Chia Seed – Health Benefits

Flaxseeds and chia seeds share several health benefits, but their distinct nutrient profiles contribute to different advantages:

Flaxseeds:

1. Heart Health: Rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, flaxseeds support cardiovascular health by helping to reduce cholesterol levels and inflammation.
2. Digestive Health: The high fiber content of flaxseeds promotes regular bowel movements, aids in digestion, and may help prevent constipation.
3. Cancer Prevention: Flaxseeds contain lignans, which have antioxidant properties and may contribute to a reduced risk of certain cancers, especially breast and prostate cancers.
4. Hormonal Balance: Lignans in flaxseeds may have estrogenic properties, potentially supporting hormonal balance in the body.

Chia Seeds:

1. Hydration and Satiety: Chia seeds absorb liquid and form a gel-like substance, which can help keep you hydrated and contribute to a feeling of fullness, supporting weight management.
2. Heart Health: Omega-3 fatty acids in chia seeds benefit heart health by reducing blood pressure, cholesterol levels, and inflammation.
3. Bone Health: Chia seeds are a good source of calcium, phosphorus, and magnesium, supporting bone health and preventing osteoporosis.
4. Blood Sugar Control: The soluble fiber in chia seeds may help stabilize blood sugar levels, making them beneficial for individuals with diabetes.

Incorporating either or both of these seeds into a balanced diet can provide a range of health benefits. It’s important to consider individual nutritional needs and preferences when choosing between flaxseeds and chia seeds.

Flaxseed Vs Chia Seed – FAQs

Bottom Line

In summary, both flaxseeds and chia seeds are nutrient-dense and offer various health benefits, but they have different nutritional profiles. The choice between the two may depend on individual dietary preferences and health goals.

Flaxseeds: Rich in alpha-linolenic acid (ALA) for heart health, flaxseeds are a good source of both soluble and insoluble fiber, promoting digestive health. They also contain high levels of lignans with potential antioxidant and anti-cancer properties and provide a moderate amount of protein.

Chia Seeds: Providing a balance of omega-3 and omega-6 fatty acids for heart health, chia seeds are rich in soluble fiber, forming a gel-like substance that aids digestion and promotes fullness. They are a good source of calcium, phosphorus, and magnesium, supporting bone health, and contain a higher amount of protein compared to flaxseeds.

Considerations such as flavor, texture, versatility, and individual preferences play a role in choosing between flaxseeds and chia seeds. Ultimately, incorporating both into your diet allows you to enjoy a variety of nutrients and benefits from each seed.

Introduction

Carrots, scientifically classified as Daucus carota, are vibrant orange root vegetables celebrated for their crisp texture and sweet flavor. Packed with beta-carotene, a precursor to vitamin A, carrots contribute to good vision and immune health. Originating in Central Asia, these versatile vegetables have been cultivated for over 5,000 years. Beyond the traditional orange hue, carrots come in various colors like purple, red, yellow, and white, each harboring distinct antioxidant profiles. Whether raw, steamed, roasted, or juiced, carrots add nutritional value to many dishes. A culinary staple and a nutritious powerhouse, the carrot stands as a testament to both flavor and wellness. Here’s a breakdown of the benefits of eating carrots daily.

1. Rich in Nutrients

Carrots emerge as nutritional powerhouses, boasting an array of health benefits. Renowned for their high beta-carotene content, they contribute significantly to eye health, promoting better vision and reducing the risk of age-related macular degeneration. This antioxidant-rich vegetable also supports a robust immune system. Additionally, they provide a notable source of vitamins, including C, K, and B6, while being low in calories and high in dietary fiber. The soluble fiber aids digestion and helps regulate blood sugar levels. Consuming carrots regularly is linked to improved cardiovascular health and may contribute to lower cholesterol levels. Overall, these vibrant vegetables are a delicious and nutritious addition to a balanced diet.

2. Supports Eye Health

Carrots are widely recognized for their positive impact on eye health, primarily due to their high beta-carotene content. Beta-carotene is a precursor to vitamin A, an essential nutrient crucial for maintaining healthy vision. Within the body, beta-carotene is converted into retinol, a form of vitamin A that plays a key role in the functioning of the retina.

The retina contains light-sensitive cells that enable vision, particularly in low-light conditions. A deficiency in vitamin A can lead to night blindness and other eye-related issues. By regularly consuming these veggies, individuals can enhance their intake of beta-carotene, supporting optimal eye function and potentially reducing the risk of certain eye disorders. While carrots alone cannot prevent all eye conditions, they are a valuable addition to a well-rounded diet that promotes overall eye health.

3. Antioxidant Properties

They possess notable antioxidant properties, primarily attributed to their rich content of various compounds, including beta-carotene, alpha-carotene, and other phytochemicals. Antioxidants play a crucial role in neutralizing harmful free radicals in the body, which are unstable molecules that can cause cellular damage.

Beta-carotene, a provitamin A compound found abundantly in carrots, serves as a powerful antioxidant. It gives carrots their characteristic orange color and helps combat oxidative stress. Additionally, carrots contain other antioxidants such as lutein and zeaxanthin, which are beneficial for eye health.

Regular consumption of carrots can contribute to a reduction in oxidative stress, potentially lowering the risk of chronic diseases and supporting overall well-being. Including a variety of antioxidant-rich foods, like carrots, in one’s diet is a practical way to promote health and combat the effects of oxidative damage.

4. Heart health

Carrots offer several benefits for heart health, making them a valuable addition to a heart-friendly diet. Here are some ways in which carrots positively impact cardiovascular well-being:

• They contain antioxidants such as beta-carotene, which may help reduce oxidative stress and inflammation in the cardiovascular system. These properties contribute to overall heart health by preventing damage to blood vessels.
• They are a good source of dietary fiber, including soluble fiber. Fiber plays a role in managing cholesterol levels by helping to reduce low-density lipoprotein (LDL) or “bad” cholesterol. This, in turn, supports a healthier cardiovascular system.
• They contain potassium, an essential mineral that plays a key role in regulating blood pressure. Adequate potassium intake is associated with a lower risk of hypertension and related cardiovascular issues.
• These vegetables are naturally low in saturated fat and calories, making them a heart-healthy snack or addition to meals. Consuming a diet low in saturated fats is important for maintaining heart health.
• The fiber in carrots, particularly soluble fiber, may help regulate blood sugar levels. Stable blood sugar levels are beneficial for overall metabolic health, reducing the risk of diabetes, which is a risk factor for heart disease.

Incorporating these vegetables into a well-balanced diet along with other heart-healthy foods can contribute to a proactive approach to cardiovascular wellness. It’s important to note that a holistic approach to heart health involves maintaining a healthy lifestyle, including regular physical activity, a balanced diet, and avoiding smoking and excessive alcohol consumption.

5. Aids in Digestion

Carrots are beneficial for digestion due to their fiber content and other essential nutrients. Here’s how carrots contribute to digestive health:

• Carrots are a good source of dietary fiber, including both soluble and insoluble fiber. Fiber adds bulk to the stool and helps prevent constipation by promoting regular bowel movements. This can contribute to a healthy and efficient digestive system.
• The fiber in carrots acts as a prebiotic, promoting the growth and activity of beneficial bacteria in the gut. A healthy balance of gut bacteria is essential for optimal digestion and absorption of nutrients.
• The insoluble fiber in carrots adds bulk to the stool, preventing constipation and promoting regular bowel movements. This is crucial for maintaining a healthy digestive system and preventing discomfort.
• Carrots have a high water content, contributing to overall hydration. Proper hydration is essential for maintaining the mucosal lining of the digestive tract, which facilitates the movement of food through the digestive system.
• Carrots contain enzymes that aid in the digestion of food. These enzymes can assist the body in breaking down nutrients, making them more accessible for absorption in the digestive tract.

Including these veggies in your diet, whether raw or cooked, can be a tasty and nutritious way to support digestive health. Including various fiber-rich foods and staying adequately hydrated can contribute to a well-functioning digestive system. However, individual responses to foods can vary, and it’s essential to pay attention to how your body reacts to different foods for optimal digestive well-being.

6. Promotes Healthy Skin

They are a boon for skin health, thanks to their abundance of beta-carotene. This essential nutrient plays a pivotal role in maintaining skin integrity and promoting a radiant complexion. Vitamin A aids in the repair and regeneration of skin cells, helping to combat signs of aging and reduce the appearance of wrinkles. Additionally, the antioxidants in carrots protect the skin from free radical damage, contributing to a healthier and more youthful appearance. Regular consumption of carrots supports skin hydration, enhances skin tone, and fortifies the body’s defenses against environmental stressors, nurturing a naturally glowing complexion.

7. Boosts Immune System

They serve as immune system boosters, delivering a potent blend of antioxidants and vital nutrients. Rich in beta-carotene, carrots aid in the production of vitamin A, which is crucial for immune cell function and the body’s defense against infections. This antioxidant prowess extends to other compounds like vitamins C and E present in carrots, further enhancing immune resilience by neutralizing harmful free radicals. The synergy of these nutrients supports the immune response, promoting the production and activity of white blood cells. Including carrots in your diet contributes to a robust immune system, fortifying the body’s ability to ward off illnesses and maintain overall health.

8. May Help in Weight Management

Carrots are a smart addition to weight management plans, offering a satisfying crunch with minimal calories and abundant nutrients. High in fiber, carrots promote a sense of fullness, reducing overall calorie intake. The fiber also aids digestion, supporting a healthy gut and preventing overeating. With a low glycemic index, carrots provide a steady release of energy, curbing hunger and promoting stable blood sugar levels. Their natural sweetness satisfies cravings for sugary snacks, contributing to healthier food choices. Additionally, the water content in carrots helps keep the body hydrated, a factor often linked to better weight management. In your weight loss plan, you can include Sun Salutation, walking, and Jogging.

9. Hydration

They play a dual role in supporting hydration with their crisp texture and high water content. Comprising over 85% water, carrots contribute to daily fluid intake, promoting overall hydration crucial for bodily functions. Adequate hydration is essential for skin health, helping maintain elasticity and a radiant complexion. The water in carrots also aids digestion, ensuring the smooth movement of food through the digestive tract. Including carrots in one’s diet provides a tasty and hydrating snack, reinforcing the body’s water balance. This natural hydration, combined with the nutritional benefits of carrots, makes them a refreshing and healthful addition to any diet.

10. Regulates Blood Sugar

These vegetables offer a valuable contribution to blood sugar control due to their low glycemic index and fiber content. The soluble fiber in carrots slows down the digestion and absorption of sugars, preventing rapid spikes in blood glucose levels. This helps regulate insulin production, supporting stable blood sugar. Additionally, carrots provide natural sweetness without a high caloric load, making them a healthy alternative to sugary snacks. The antioxidants, including beta-carotene, may also play a role in metabolic health. Incorporating carrots into a balanced diet can contribute to maintaining steady blood sugar levels, benefiting overall health and reducing the risk of insulin-related issues.

Apart from the above benefits of eating carrots, many studies have noted that they have anticarcinogenic, hepatoprotective, wound healing, and fertility benefits.

Dark Sides of Including Carrots in Your Diet

While carrots are generally nutritious and beneficial, it’s essential to consider certain aspects or potential drawbacks:

1. High Sugar Content: While the sugar in carrots is natural and accompanied by fiber, individuals monitoring their sugar intake, such as those with diabetes, should be mindful of consuming excessive amounts.
2. Allergies: Some people may be allergic to carrots, experiencing symptoms like itching, swelling, or hives. It’s crucial to be aware of any allergic reactions and seek medical attention if they occur.
3. Overconsumption of Vitamin A: Carrots are rich in beta-carotene, a precursor to vitamin A. While vitamin A is essential for health, excessive intake, often through supplements, can lead to a condition called hypervitaminosis A, causing nausea, dizziness, and other adverse effects.
4. Potential for Carotenemia: Consuming large amounts of carrots may result in carotenemia, a harmless condition causing the skin to turn yellow or orange. This is due to the accumulation of beta-carotene in the body.
5. Pesticide Residue: Conventionally grown carrots may contain pesticide residues. Choosing organic or thoroughly washing and peeling carrots can help minimize exposure.

Conclusion

Incorporating carrots into your regular diet can be a simple and tasty way to reap these health benefits. Whether enjoyed raw as a snack, added to salads, or incorporated into cooked dishes, the versatility of carrots makes them an easy and nutritious addition to a balanced diet.

Despite a few demerits like hypervitaminosis A and carotenemia, carrots remain a healthy and nutritious vegetable when consumed in moderation as part of a well-balanced diet. Individuals with specific health concerns or conditions should consult healthcare professionals for personalized dietary advice.

Introduction

The Health Benefits of Flaxseed are many and its beneficial effects on hormone-dependent tumors make it a superfood. Also, it is one of the richest dietary sources of lignan precursor, the polyphenol compound that prevents many diseases, and omega-3 fatty acids that are essential for the healthy functions of the body. Moreover, the nutrition facts of Flaxseed make it a wonder food.

What is Flax Seed?

Flaxseed or Linseed is a seed from the flowering plant Flax, Linum usitatissimum, in the family Linaceae.

Though Flaxseed is a native of Egypt, it is widely cultivated in India, Russia, Holland, and many parts of the world. It is mainly cultivated for medicinal purposes and as a nutritional food. Hence, it is both food and medicine. Moreover, textiles for bedsheets, table cloths, and underclothes are made from Flax in western countries and are known as Linen.

Flax Seed Health Benefits

Flaxseed provides many health benefits that include the following.

Flaxseed has Anti-Inflammatory Benefits

Inflammation is a biological response of the immune system that is caused by a variety of factors like pathogens, damaged cells, toxic compounds, or irradiation. Though inflammation is essential for our survival and uncontrolled inflammation may result in chronic inflammatory diseases that include cardiac diseases, diabetes, arthritis, and cancer.

The dietary omega-6 is pro-inflammatory, whereas dietary omega-3 is anti-inflammatory. Both are essential fatty acids for the healthy functions of the body. However, the healthy ratio should be between 1 to 1 and 4 to 1.

Making Flaxseed a part of your diet helps to maintain a healthy ratio of fatty acids, decreases chronic inflammation, and prevents diseases. Just two tablespoons of flaxseed contain more than recommended daily value of omega-3 fatty acids.

Anti-Diabetic Functions

The health benefits of flaxseed include Anti-diabetic functions.

The effects of Flaxseed and Flax Lignan Complex improve glycemic control and hence, their positive effects on serum glucose levels have been established by many medical studies. Oxidative stress is implicated in both Type 1 and Type 2 diabetes. Many studies confirmed the potential of Secoisolariciresinol diglucoside SDG for reducing Type 1 diabetes and also for delaying the development of Type 2 diabetes in humans.

Furthermore, daily consumption of flaxseed decreases glucose and insulin as well as improves insulin sensitivity in overweight and obese individuals with prediabetes. (Andrea M. Hutchins et al., 2013).

However, a person who has well-controlled Type 2 diabetes may be afraid of including flaxseed in the diet which may lower his blood glucose level. A study by Carla G. Taylor et al., 2013 answers this concern by concluding that dietary milled flaxseed and flaxseed oil does not affect glycemic control in adults with well-controlled Type 2 diabetes. A similar study also concludes that high doses of flaxseed oil do not affect glycemic control in type 2 diabetes.

However, including flaxseed in your diet is not the sole reliable treatment. A possible treatment could be the intake of flaxseed along with the standard treatment of diet, exercise, and drugs.

Flaxseed Has Anti-oxidant Benefits

The significant health benefits of flaxseed come from its antioxidant properties.

Living Organisms produce Reactive Oxygen Species (ROS) or Oxidants as a result of normal cellular metabolism and environmental factors like cigarette smoke or other air pollutants. ROS are highly reactive molecules. They damage cell structures like proteins, carbohydrates, and lipids and alter their functions too. The shift in the balance between the oxidants and ant-oxidants in favor of oxidants is known as oxidative stress. It contributes to many pathological conditions like hypertension, atherosclerosis, diabetes, cancer, etc. Hence, the reduction of oxidative stress is vital for cell viability, activity, proliferation, and organ functions.

Anti-oxidants counterbalance the effects of oxidants. Therefore, foods that have anti-oxidant properties help to have good health. A study finds the hydrogen donating antioxidant activity of Flaxseed Lignans (Alhassane Touré, Xu Xueming. 2010).

Also, a study published in the Journal of Food Science of the Institute of Food Technology demonstrated the protective role of Flaxseed oil and Flaxseed lignan Secoisolariciresinol diglucoside (SDG) against oxidative stress in rats with metabolic syndrome.

Anti-Carcinogenic Benefits of Flaxseed

A study by Lilan. U Thomson et al., 1996 found that Flaxseed lignan and its oil components reduce mammary tumor growth at a late stage of carcinogenesis. The oil content is more effective at the stage when tumors have already been established. Whereas, the SDG is beneficial throughout the promotional phase.

Many epidemiological studies have confirmed the anticarcinogenic activity of the components of the flaxseed. The trials in the tumor cells in vitro and clinical trials in patients with hormone-dependent tumors proved this. Hence, these studies validate the preventive and curative use in hormone-dependent tumors (Matinchik AN and Zubtsov VV, 2012).

Moreover, there is evidence for the inhibitory effects of flaxseed in colon cancer. (Ref: Rickard-Bon, Sharon E., and Lilian U. Thompson. “The role of flaxseed lignans in hormone-dependent and independent cancer.” Flax: the genus Linum. Taylor and Francis. London, UK (2003): 181-203.)

Also, dietary Flaxseed is protective against Lung cancer.

Beneficial to Heart Health

Flaxseed Oil, protein, and fiber play a significant role in the prevention and treatment of heart diseases.

Atherosclerosis and hypertension are the major causes of heart diseases.

Atherosclerosis is a condition where the hardening and narrowing of arteries take place due to cholesterol plaques building up along the walls of the arteries. It leads to cardiovascular diseases like heart attack and stroke. Flaxseeds reduce the development of Atherosclerosis by 46% in the rabbit model. Also, Flax Lignan Complex (FLC) reduces it by 73% (Prasad, Kailash MD, Ph.D., FRCPC, FACC, FICA, FIACS., 2009). Lignan reduces serum LDL and increases HDL levels. Moreover, SDG found in Flaxseed is cardioprotective in ischemic heart disease.

The omega-3 ALA in flaxseed has antiatherogenic effects via an anti-inflammatory mechanism. Furthermore, dietary flaxseed improves vascular relaxation. (Chantal M.C. Bassett et al., 2009).

Dietary Flaxseed reduces blood pressure significantly. Therefore, it is an effective treatment strategy for patients with hypertension. (Stephanie B.P. et al., 2014).

ALA, lignans, fiber, and peptides are the four components within flaxseeds that contribute to the potential anti-hypertensive action. (Delfin Rodriguez-Leyva, et al., 2013).

Flaxseed and Kidney Health

Dietary Flaxseed oil and lignans demonstrate a fascinating effect on renal health in experimental models.

30 grams of flaxseed per day benefits renal function. Various trials in humans, as well as experimental models, confirm it.

Flaxseed meal has a renal protective effect and reduces proteinuria.

However, people with kidney diseases should be cautious of the fact that flaxseed contains phosphorus. They should consult with their health care providers before taking this diet.

Flaxseed and Bone Health

Various trials confirm the bone-protective properties of Flaxseed. Flaxseed flour has bone development properties. Moreover, It has α-linolenic acid and calcium concentrations. It may contribute to some improvement in osteoporotic bone properties.

Bottom Line

Though flaxseed has many biological benefits, we should not ignore the effects of excessive flavonoid intake. Flavonoids can also induce ROS. We should exercise caution while taking them at higher doses. Moreover, flavonoids can easily cross the placenta, harming the unborn fetus. Flaxseeds also contain anti-nutrients like glycosides and linatine. However, most of these anti-nutrients are destroyed by roasting and pelleting. Hence, roasted and ground flaxseed is the best choice.

Overview

Nuts are one of the most nutritious foods on the planet, and they have been part of the human diet for a long time. They are small but powerful. Every nut has a unique taste and a slightly different nutritional profile, but all nuts are plant-based protein sources, healthy fats, and essential vitamins and minerals, so they’re all good for you. Here is the list of some of the healthiest nuts to add to your diet.

Pistachios

It is full of protein and other essential nutrients. Also, they are a good source of healthy fats and antioxidants. You’ll see that it’s a seed from the pistachio tree if you look at it. People think of it as a nut because of its looks and feels.

A study found that eating pistachios can help lower blood pressure and improve endothelial function, which could help people avoid heart problems.

Moreover, according to research, people with type 2 diabetes who consumed pistachios every day for a month had considerable improvement in cholesterol and triglycerides.

Those with pre-diabetes saw an improvement not just in insulin resistance but also in inflammation indicators. Inflammation-reducing phytochemicals, such as flavonoids and flavone phenols, may be responsible for the anti-inflammatory properties of pistachios.

Besides, they have the highest concentration of vitamin B6 of any nut. The molecule hemoglobin, which transports oxygen in red blood cells, and blood sugar control are both dependent on vitamin B6. Moreover, one ounce of pistachios has more potassium than half a banana, making them an excellent source of potassium.

According to the USDA database, every 100 grams of pistachios has 541 calories. 

Walnuts

According to history, walnuts have been around for 10,000 years. Also, walnuts are the healthiest nut by far due to their high concentration of phytochemicals, including:

• Phenols
• Phytates
• Phytosterols
• Omega-3 fatty acids, which have anti-inflammatory properties, are abundant in these foods. 

According to the American Journal of Clinical Nutrition, alpha-linoleic acid, an omega-3 fatty acid found in walnuts, is linked to:

• Bone health
• Cardiovascular disease prevention
• Diabetes prevention

Besides, walnuts also include iron, which helps red blood cells carry oxygen, selenium, which may help prevent cancer, vitamin E (an antioxidant), and a few B vitamins.

Triglycerides (fat in the blood that raises the risk of heart disease) can be lowered by eating walnuts. Furthermore, Omega-3 fatty acids present in walnuts are essential for brain function. Researchers found that walnuts also boost the gut microbiome, a microbial community of billions of microorganisms or bacteria that reside in the gastrointestinal system.

100 g of walnuts contain 654 calories.

Cashews

Cashews are a famous snack nut, and they’re as nutritious as they are tasty. In addition to the anti-inflammatory benefits of phytates, cashews include phosphorus, magnesium, copper, manganese, and the necessary minerals. In a study, cashews have been shown to lower LDL (bad) and total cholesterol in men and women who eat between 16 and 36 cashews per day. Besides, American Journal of Clinical Nutrition researchers found that cashews increase blood lipids.

There are around 163 calories in each serving of cashews (28 g-1 oz).

Almonds

Almonds, which are related to peaches, are grown in large quantities in California, making it the world’s leading producer of almonds. For centuries, they’ve been hailed as one of the planet’s healthiest nuts (and other foods). In a 12-week study, obese people who consumed 15 percent of their calories from almonds observed:

• Weight loss
• Reduction in belly fat
• Drop-in blood pressure.

Another study from 2017 found that consuming almonds for just three weeks:

• Improve glucose management
• Lower cholesterol and triglyceride levels
• Decrease waist in persons with diabetes.

Vitamin E, calcium, magnesium, and folate are also found in almonds. You can snack on the almonds as is or make almond butter, flour, and milk to reap the nutritional benefits of almonds. The vitamins and minerals make them an excellent choice for individuals allergic to peanuts. Almonds contain 667 calories per 100 grams.

Peanuts

Peanuts, which are legumes rather than nuts, have a nutritional profile similar to that of other nuts and other health advantages. It’s good to eat peanuts because of their high levels of niacin, an essential B vitamin, and manganese, which helps the body metabolize cholesterol.

In addition, peanuts are environmentally friendly since they grow in the ground rather than on trees. As a bonus, nitrogen is organically replenished and enriched in the soil. A pleasant stress reliever may also help you calm down and eat more mindfully.

One of the most prevalent food allergies in humans is due to peanuts. Anaphylaxis can be life-threatening for many persons with peanut allergies. Consult a Nutritionist before adding this nut to your diet. 

There are a variety of polyphenols, antioxidants, flavonoids, and amino acids found in peanuts. All of these components positively affect human health. Raw peanuts weighing an ounce (28.35 grams) contain around 162 Calories in one serving.

Healthiest Nuts – Frequently Asked Questions

Bottom Line

If you want expert advice on the nuts that would be the healthiest for you, you can consult a specialist. Maybe one healthiest nut is suitable for you while the other is not; it’s always better to consult with a specialist through the best healthcare apps online.