Pistachios are rich in arginine, an amino acid that has been shown to improve blood flow. Not only is this good for your heart, but it may also help with conditions such as hypertension and leg cramps.
Peanuts are one of the most popular nuts today for good reason, though technically they're legumes. They're an excellent source of niacin and manganese, and a good source of vitamin E, fiber, phosphorus, copper, folate, and magnesium.
Almonds. One serving of 23 almonds has about 160 calories with 6g protein and over 3g fiber. They're a great alternative to peanuts for those who are allergic, and they pack 12 vitamins and minerals. Among those are phosphorous, copper, riboflavin, vitamin E, magnesium, and manganese.
Brazil nuts are the most concentrated source of selenium, an essential mineral. Selenium is necessary for thyroid function, the immune system, and reproductive health. Eating just one or two a day can bolster selenium levels.
Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.
Cashews. They are a rich source of protein, fats and carbohydrates. They are naturally gluten-free, low GI, low in sugar and cholesterol-free. Cashews are particularly rich in copper, an essential mineral for energy production, a strong immune system, and the development of a healthy brain. They are also a rich source of magnesium and manganese, important for healthy bones. Some other key minerals found in cashews include zinc, iron, potassium and calcium. Not to mention important vitamins like vitamin B1, B2, B3, B6 vitamin C, vitamin E, vitamin K and folates.
Some interesting Cashew facts:
- Cashews grow out of the end of the cashew apple, rather than from within the fruit like other nuts.
- Raw cashews aren’t actually raw at all - they have been cooked to make them edible, and then marketed as ‘raw’ or unroasted.
- Cashew nuts aren’t nuts - they’re seeds!
- Before they are treated, cashews are slightly green.
- Cashews contain almost as much protein as the equivalent amount of cooked meat.
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