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4. Pecans:
Pecans are an
excellent source of over 19 vitamins and minerals including vitamins E and
A, folic acid, calcium, magnesium, copper, phosphorus, potassium,
manganese, several B vitamins and zinc.
Plus, according to Sue
Taylor, R.D., director of nutrition communication for the National Pecan
Shellers Association, "Recent clinical research studies evaluating
the impact of pecans on serum cholesterol have found pecans can
significantly help lower blood cholesterol when consumed as part of a
heart-healthy diet."
In fact, a study from
New Mexico State University found that eating 3/4 cup of pecans a day may
significantly lower LDL (bad) cholesterol and help to clear the arteries.
5. Brazil Nuts:
These nuts are
extremely nutrient-rich and contain protein, copper, niacin, magnesium,
fiber, vitamin E and selenium. Selenium is a powerful antioxidant that
works to neutralize dangerous free radicals. A study at the University of
Illinois even found that the high amounts of selenium in Brazil nuts may
help prevent breast cancer.
6. Macadamia
Nuts:
These nuts are high in
protein, fiber, healthy monounsaturated fats, potassium and magnesium.
And, a study done at Hawaii University found that people who had added
macadamia nuts to their diets for just one month had total cholesterol
levels of 191, compared to 201 for those eating the typical American diet.
The largest change was found in the LDL (bad) cholesterol.
A Little Goes a Long
Way:
The key with nuts is
simply not to overeat them. They are highly concentrated in both their
calories and their nutrients, so you only need a small handful at a time.
Eating a variety of nuts appears to be the best way to get all the
different benefits each nut has to offer.
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