It is proven [1] that the consumption of nut oils (almonds, hazelnuts, etc.) is good for the heart . A new study refers to improvements in the metabolic syndrome (a set of risk factors including blood pressure, abdominal obesity, high cholesterol and insulin resistance). Nuts have vitamins, minerals and antioxidants, learn about the benefits of each type here:
Index
Benefits of Cashew Nuts (Cashew Chestnut)
Source of minerals such as iron, calcium, phosphorus, sodium and unsaturated fats. The cashew contains an amino acid called argimine that dilates the arteries, which lowers blood pressure, promoting protection of the entire cardiovascular system.
Other important compounds are vitamins C, K and group B ; anacardial acid, which fights against certain bacteria that cause tooth decay; and double the riboflavin and thiamine, which improve vision, skin health, and PMS symptoms .
For more information, visit our comprehensive article
Daily consumption recommendation
- 3 walnuts per day.
Best Cashew Brands
- Biojoy Natural raw cashew nuts Premium Quality Anacardium occidentale (1 kg)
- Natural raw cashew 1 Kg
- Raw organic cashews 350 gr. Category I Gourmet. Vacuum packed
- Cashews 200 g
- Organic cashew nuts, 500 g
Benefits of Walnuts
They contain polyunsaturated fat that helps lower LDL cholesterol levels , increase HDL levels, and keep triglycerides low. Its main nutrients are: Omega-3 and 6 , vitamins C and E, zinc, potassium and arginine. They are rich in antioxidants, especially vitamin E and selenium.
Walnuts work as cancer prevention agents, their vitamins are important to stimulate male fertility. In addition, in women, its compounds called phytoestrogens – which are also found in soybeans – reduce problems related to menopause . They arealso rich in calcium , which is essential for healthy bones and teeth. Nuts are one of the foods with the highest vitamin B6 content : only wheat germ and fish such as sardines or salmon beat it in this regard. It helps the proper functioning of the brain and the production of red blood cells.
Daily consumption recommendation
- 2 to 4 walnuts per day.
Best brands of walnuts
- Juglans regia controlled production walnuts (1 kg Halves)
- Igmis Walnut Kernel Halves And Pieces – 750g – Directly From The Farm
- Organic India Nuts, 453 grams (artisan care)
- Peeled walnuts borges 1kg
- Peeled walnuts from Poland. 1 kg. Large pieces.
- Gourmet – Nuts – Walnuts – 125 g – [pack of 2]
Almond benefits
The main characteristic of its nucleus is the large amount of zinc . This mineral contributes to the proper functioning of the organic defense system, and is also necessary for cell division, healing and the structure of the skin.
Check out our article on zinc: an essential mineral for your health!
It also has an antioxidant function due to manganese , copper and vitamin E , the latter is found in more than the required amount, and helps fight inflammation .
Daily consumption recommendation
- 5 to 10 almonds each day.
Best Almond Brands
- ECO PEELED RAW ALMOND
- Igmis Whole Raw Almonds – 750g – Directly From The Farm
- Natural Shelled Almonds – 1Kg
- REPELLED CALIFORNIA ALMOND 1000 G
- Raw almond with skin 1 kg
- Matutano – Baked Toasted Almonds – 128 g – [Pack of 4]
Hazelnut benefits
This oilseed contains a large amount of monounsaturated fats , which fight “bad” cholesterol (LDL) in the blood. For comparison, it has twice as much this fatty acid as cashews . On the other hand, its source of magnesium and B vitamins serves as an anti-inflammatory to protect the heart. It is a source of calcium, which combats bone disorders such as osteoporosis , and also improves the health of the teeth.
Daily consumption recommendation
- 4 hazelnuts a day.
Best Hazelnut Brands
- Raw hazelnuts from Poland. 1 kg. Nice big nuts. Recommended!
- New Harvest Igmis Whole Raw Hazelnuts – 750g – Directly From The Farm
- Casa Pons Peeled Hazelnut – 1000 gr
- Gourmet – Nuts – Peeled roasted black hazelnut – 125 g – [Pack of 5]
- Almensur roasted hazelnuts 1 kG
Pistachio benefits
This dried fruit reduces bad cholesterol (LDL) and helps protect the body against free radicals because it has an antioxidant effect. Pistachio contains phytosterols in sufficient quantities to improve the health of the body, avoiding a possible obstruction of the veins by bad cholesterol.
In addition to having unsaturated fats, pistachios have antioxidants such as vitamin E and selenium , which help to inactivate free radicals that damage cells, and prevent premature aging .
Daily consumption recommendation
- About 15 g a day or half a cup of tea.
Best Pistachio Brands
- Nasrid Pistachios – High quality Spanish pistachios, carefully selected and toasted, crunchy and just right. (Pack of 2 bags of 250gr each).
- Gourmet Nuts – Pistachio, 1kg
- Frisal Toasted Pistachios – 1000 gr
- Gourmet – Nuts – Roasted pistachio with salt – 125 g – [pack of 5]
- Nazari Pistachios WITHOUT SALT – High quality Spanish pistachios, carefully selected and roasted WITHOUT SALT. Very crispy. (Pack of 2 bags of 250gr each).
- Pistachio Shell Roasted Premium salt 1kg
Peanut or Peanut Benefits
Peanuts are rich in unsaturated fatty acids , which are beneficial for health, and are a source of plant protein, dietary fiber, vitamins, antioxidants , minerals, and phytochemicals. Therefore, peanuts are a great ally for human nutrition.
A nutrient called folic acid is abundant in peanuts, which is beneficial for the health of the mind and is a cofactor for the production of many neurotransmitters.
Daily consumption recommendation
- About 30 g per day or a cup of tea.
Best Peanut Brands
- Raw peanut 1kg
- Itac Nuts Peanut Peanut Fried 1 kg
- Borges – Fried And Salted Peanut Peanut. Corn Seal 200 g bag – [Pack of 7]
- Gourmet – Nuts – Roasted peanut shell – 200 g – [pack of 6]
- Gourmet – Nuts – Roasted peanut shell with salt – 200 g – [Pack of 6]
Benefits of the Brazil Nut (Coquitos)
It contains phosphorus and potassium, essential minerals to balance the rhythm of the heartbeat and prevent arrhythmias. In addition, the Brazil Nut is the oilseed that contains the highest amount of selenium , a mineral that reduces the viscosity of the blood and facilitates its circulation and the transport of nutrients from the cardiovascular system.
It protects neurons, improves the functioning of the thyroid , the immune system and is an antioxidant, which helps prevent diseases.
Daily consumption recommendation
- 1 to 2 Brazil nuts a day.
Best Brazil Nut Brands
- Brazil nuts coquitos 1 kg
- Brazil nuts 200 g
- Organic Nut Blend for Students – Brazil Nuts, Cashew (Cashew), Almonds, Hazelnut, Raisins | 125g | Les Accents du Soleil
- 1kg organic Brazil nuts untreated and wild collected
- NUTS BRAZIL ECO 100GR
- NOW Foods – Raw Brazil Nuts – 12 oz.
- Organic Brazil Nuts – Raw Brazil Nuts – Selenium | 125g | Les Accents du Soleil
- Love Life Brazil nuts Waitrose 400g
Recommendations for consuming oilseeds
Pay attention to the recommended amounts: oilseeds are wonderful for health , but they should be consumed in small quantities due to their high caloric level. Choose two or three of your favorites and include them in your day to day. Over time, vary them. You will enjoy all the benefits!
Where to buy organic or better-tasting nuts?
The nut oils can be found in gourmet shops, although the cost is a bit steep, l better option is online at the department store oils amazon if you are in Spain , out of Spain better check it here .
As you have seen in each section there are many brands that sell high quality organic oils through amazon.
