Health Benefits of Nuts
Nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.
Walnuts are especially great because they have high levels of omega-3 fatty acids. Other nuts don't. Omega-3 fatty acids are also found in fatty fish like tuna and salmon. We know that omega-3 fatty acids lower levels of triglycerides, a type of fat in the bloodstream. Experts are not exactly sure how. Omega-3 fatty acids may also slow down the growth of plaques in the arteries and reduce swelling throughout the body.
Almonds are a good source of protein and are high in antioxidants, magnesium, potassium, calcium, iron as well as vitamin E. Like other nuts, they also provide a good source of monounsaturated fat — the good fat that is needed for heart health.
Cashew nuts are significant sources of (1.) iron, essential for red blood cell function and enzyme activity, (2.) magnesium, which promotes energy release and bone growth, (3.) phosphorus, which builds bones and teeth, (4.) zinc, essential to digestion and metabolism and (5.) selenium.
They contain high levels of vitamin E, choline, betaine, and phenolic acids. Vitamin E may protect against cardiovascular disease, lignans may protect against some cancers, and choline has been shown to play a role in memory and cognitive functions. They are also among the best foods you can eat to get cholesterol-lowering phytosterols