The top 09 nuts to eat for Better Health

 Here are the top 9 nuts you should incorporate into your diet to keep yourself healthy:

1. Almonds
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   Almonds nuts

• Rich in vitamin E, magnesium, and fiber.
• May help lower blood sugar levels and bad cholesterol.
• Promote heart health and cognitive function.
• One ounce serving: 164 calories, 6 grams of protein, 14 grams of fat, 3 grams of fiber

2. Pistachios
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   Pistachios nuts

• Good source of protein, fiber, and antioxidants.
• May help lower blood pressure and cholesterol levels.
• Promote weight management and gut health.
• One ounce serving: 163 calories, 6 grams of protein, 13 grams of fat, 3 grams of fiber.

3. Walnuts
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   Walnuts nuts

• Excellent source of omega-3 fatty acids, alpha-linolenic acid (ALA), and antioxidants.
• May help improve brain function and reduce the risk of heart disease.
• One ounce serving: 185 calories, 4 grams of protein, 18 grams of fat, 2 grams of fiber.

4. Cashews
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   Cashews nuts

• Good source of copper, manganese, and magnesium.
• May help promote bone health and blood sugar control.
• One ounce serving: 163 calories, 5 grams of protein, 13 grams of fat, 2 grams of fiber.

5. Pecans
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   Pecans nuts

• Rich in monounsaturated fats, fiber, and antioxidants.
• May help lower bad cholesterol levels and reduce the risk of heart disease.
• One ounce serving: 190 calories, 3 grams of protein, 20 grams of fat, 3 grams of fiber.

6. Macadamia nuts
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   Macadamia nuts

• High in monounsaturated fats and beneficial plant compounds.
• May help improve heart health and blood sugar control.
• One ounce serving: 204 calories, 4 grams of protein, 22 grams of fat, 2 grams of fiber.

7. Brazil nuts
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   Brazil nuts

• Excellent source of selenium, a mineral important for thyroid function and immunity.
• One ounce serving: 184 calories, 4 grams of protein, 19 grams of fat, 1 gram of fiber.

8. Hazelnuts
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   Hazelnuts nuts

• Good source of monounsaturated fats, fiber, and vitamin E.
• May help reduce inflammation and improve heart health.
• One ounce serving: 178 calories, 4 grams of protein, 17 grams of fat, 2 grams of fiber.

9. Peanuts
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   Peanuts nuts

• Technically a legume, but often grouped with nuts due to their similar nutritional profile.
• Good source of protein, fiber, and healthy fats.
• May help reduce the risk of heart disease and type 2 diabetes.
• One ounce serving: 166 calories, 7 grams of protein, 13 grams of fat, 2 grams of fiber.

Tips:

• Eat a variety of nuts to get a wider range of nutrients.
• Stick to unsalted and unroasted nuts whenever possible.
• Enjoy nuts in moderation, as they are calorie-dense.
• Consider incorporating nuts into your diet by adding them to salads, yogurt, oatmeal, or trail mix.