Dr. Yelena Sipko, an internist and lipid disorders specialist, reported that nuts are rich in unsaturated fats, plant protein, fiber, vitamins, and micronutrients.
According to her, if we rank nuts according to their health benefits, walnuts top the list.
She says: "The main benefit of walnuts lies in their high content of plant-based omega-3 fatty acids (alpha-linolenic acid), which help maintain cardiovascular health, have anti-inflammatory properties, and contribute to improved brain function. Moreover, walnuts contain antioxidants and polyphenols, which protect cells from oxidative stress."
Second – Almonds: They are among the best sources of vitamin E , a powerful antioxidant essential for healthy skin, blood vessels, and the immune system. They are also rich in magnesium, which supports nervous system and muscle function and helps maintain normal blood pressure, in addition to containing significant amounts of protein and fiber.
Thirdly – Pistachios: They contain fewer calories than many other nuts, but are rich in protein, fiber, potassium, and carotenoids, such as lutein and zeaxanthin, which support eye health. Regular consumption may also contribute to improved cholesterol levels and a reduced risk of cardiovascular disease.
Fourth - Hazelnuts: They are rich in monounsaturated fatty acids, vitamin E , copper, and manganese. This nutritional combination helps maintain the health of blood vessels, the nervous system, and connective tissues.
Fifth – Brazil nuts: Their most notable feature is their very high selenium content, a trace element essential for the proper functioning of the immune system and thyroid gland. However, they should be consumed in moderation; one or two nuts a day is sufficient, as excessive selenium intake can have adverse effects.
It notes that all types of nuts are high in calories, so consuming between 25 and 30 grams a day, which is equivalent to a small handful, is the optimal amount.
