Macadamia nuts contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving compared to other nuts. Scientist say that regular consumption of the nut could help reduce LDL or bad cholesterol and protect against chronic disease. MUFAs have the added bonus of being an effective tool to target stubborn belly fat.
Studies have shown that walnuts have a high ALA (alpha-linolenic acid) content, and a diet high in ALA has been shown to reduce the risk of death from sudden cardiac arrest by close to 50 per cent. Eating just four walnuts a day can significantly raise blood levels of heart-healthy ALA.
Pecans are the most antioxidant-rich tree nut and are among the top 15 foods to contain the highest antioxidant capacity, say scientists. Boasting more than 19 vitamins and minerals, pecans assist with heart and skin health, and give your immunity a boost, so enjoy a handful each day.
Hazelnuts are a rich source of folate, an important nutrient for expectant mothers, which helps reduce the risk of neural tube defects in newborns. Studies suggest that these also rich in alpha-tocopherol, a type of vitamin E that may reduce our risk of bladder cancer by 50 per cent.
Technically not a nut but the seed of the almond fruit, one of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids and phenolic acids, which play a significant role in protecting our health, research shows. A 30g serving of almonds has a similar amount of antioxidants as a cup of steamed broccoli or green tea.