6 Super Nuts That Can Extend Your Lifespan
Table of Contents
1. Walnuts
Walnuts are one of the most beneficial nuts in nature. As a cardiologist, walnuts are my top pick for several reasons. They help lower LDL cholesterol and blood pressure, are a rich source of omega-3 fatty acids, and can improve sperm quality in men. Walnuts also have a high antioxidant capacity, which helps suppress inflammation in the body. With just two walnuts, you can meet half of your daily manganese needs and 42% of your copper needs - an impressive nutritional profile that is unmatched by most other nuts.
2. Almonds
Almonds are one of the most nutrient-dense nuts in the world. If you regularly add raw almonds to your diet, you'll experience increased feelings of fullness, which can lead to a reduction in your overall calorie intake throughout the day. Almonds are also a mood booster, as the beneficial compounds in the nuts can increase serotonin levels and improve your sense of well-being. Like walnuts, almonds are an excellent source of magnesium and manganese.
3. Hazelnuts
Hazelnuts should be consumed raw, as roasting and double-roasting can diminish their nutritional benefits. Raw hazelnuts are a fantastic source of vitamins, minerals, and antioxidants that are crucial for heart health. Just a 28-gram serving of hazelnuts can provide a significant portion of your daily needs for vitamin E, manganese, and magnesium.
4. Cashews
Cashews are a heart-healthy and brain-friendly nut. While they are often consumed in a roasted state, it's best to enjoy cashews in their raw form to maximize their beneficial bioactive compounds. Studies have shown that regular consumption of raw cashews can help maintain balanced blood pressure and blood sugar levels.
5. Pistachios
Pistachios are a nutrient-dense nut that is particularly rich in vitamins B1, B6, and K. Enjoying pistachios regularly, beyond just in baklava, can provide significant benefits for your heart, blood vessels, and metabolism.
6. Brazil Nuts
Brazil nuts are best known for their exceptional selenium content. In fact, Brazil nuts are the highest natural source of selenium in the world. This makes them particularly beneficial for individuals with Hashimoto's thyroiditis, as selenium can help lower thyroid antibodies, especially in women over 40. Brazil nuts also offer impressive benefits for blood sugar, blood pressure, and brain health.
You don't need to consume all six of these superfoods every day, but incorporating a handful of any of them into your diet on a regular basis can have profound impacts on your overall health and longevity. Diversify your nut intake and enjoy the unique benefits that each one has to offer.