Nuts are excellent sources of nutrients that aid various body functions including metabolism, digestion and blood circulation. As “clean” sources of calories, nuts can keep you energized throughout the day. Plus, nuts contain high amounts of monounsaturated fats, which support cardiovascular health.

Nuts are also extremely versatile. Add crushed nuts to salads, pasta and rice or grab a bowl of mixed nuts to go. If you love to bake, you can also incorporate nuts into bread and pie recipes. Additionally, you can grind nuts to create a nutty homemade flour – the possibilities are endless.

The following are 10 of the healthiest nuts to always keep in your pantry.

Almonds

Almonds contain high levels of calcium and magnesium that aid bone development. Almonds are also an excellent source of dietary fiber, a macronutrient linked to regular bowel movement and weight loss. Almonds also contain antioxidants like vitamin E and selenium that protect the skin.

Pistachios

Pistachios contain a variety of micronutrients, like vitamin B6 and potassium, that can regulate blood pressure and cholesterol levels. Potassium is also known to support kidney functions, so consuming pistachios may help rid the body of toxins.

Walnuts

Walnuts are an excellent source of immune-boosting antioxidants that combat disease-causing pathogens. Walnuts also contain omega-3 fatty acids that can reduce the risk of heart disease and stroke. Additionally, walnuts are known to prevent mood swings and keep the mind sharp.

Cashews

Snacking on cashews can improve circulation due to high amounts of iron, a mineral that plays an important role in red blood cell production. Cashews also contain arginine, an essential amino acid that protects the lining of the arteries from inflammation.

Peanuts

Technically speaking, peanuts belong to the legume family. But like most nuts, peanuts are considered to be lean sources of protein. Plus, peanuts also contain micronutrients like magnesium and phosphorus that regulate blood pressure and support cell development, respectively.

Pine nuts

Like cashews, pine nuts are also naturally rich in iron. Pine nuts also contain high levels of vitamin E, an antioxidant that stimulates the production of collagen to prevent wrinkles and brittle bones.

Hazelnuts

As an antioxidant-rich food, hazelnuts are known to lower blood sugar levels and restore insulin sensitivity in diabetic individuals. Hazelnuts also have anti-inflammatory properties that can prevent cholesterol buildup and improve blood circulation.

Macadamia nuts

Aside from the monounsaturated fats that most nuts contain, macadamia nuts are also excellent sources of “good” oils that support cardiovascular health. Like olive oil and canola oil, macadamia oil contains plant compounds known as flavonoids that strengthen the immune system. Flavonoids are also natural anticarcinogens that can inhibit the growth of cancer cells.

Brazil nuts

Brazil nuts are the largest natural sources of selenium, a mineral that has powerful antioxidant and immune-boosting properties. Selenium also greatly aids thyroid functions that regulate metabolism.

Pecans

Pecans contain 19 important nutrients, such as vitamin A, folate, calcium, zinc and potassium, that supercharge various body functions like immunity, metabolism, blood circulation and bone development. Pecans also have anti-inflammatory properties that can lower cholesterol and regulate blood pressure.

Nuts get a bad rap due to their high-fat content. However, the fats that most nuts carry are heart-healthy monounsaturated fats that lower the risk of cardiovascular conditions. Snacking on nuts also instantly boost energy levels and supply the body with important vitamins and minerals. So ditch the chips and candies for a bowl of these tiny nutritional powerhouses.

Sources:

MayoClinic.org

WomensHealthMag.com