If we talk about nutritious and immunity-boosting foods, nuts will always find a place in this list.
The crunchy nuts can be eaten as a snack between the meal or can be added to any dish of your choice. Trust us, it is only going to make the food tastier and healthier.
Nuts are a powerhouse of nutrients. Each nut you add to your diet has some specific nutrients that help your organs to function more efficiently.
Cashew, almond, or walnuts, whatever you choose to have, none of them provides you with the same health benefits.
So, when you have a specific health goal in mind, you need to make your choice accordingly. For immunity-building purposes, some nuts are better than others. Let’s see which ones should be part of your regular diet.
1. Almond
Almonds are the healthiest nuts of all. Being rich in protein and essential minerals makes almonds one of the most recommended nuts for kids. These crunchy and tasty nuts are extremely rich in Vitamin E, a powerful antioxidant that protects your cells from damage caused by free radicals. The brown nuts are also rich in iron which is essential for immune health. Having 5-6 soaked and peeled almonds in the morning can boost immunity, reduce inflammation in the body, and cut down the risk of developing chronic diseases.
2. Walnuts
Popularly consumed for enhancing brain health and function, walnuts are equally beneficial for boosting immunity. The benefits of these tree nuts are majorly attributed to the presence of Omega 3 fatty acids. These nutrients are highly anti-inflammatory, reducing the risk of heart disease and cancer. They improve immunity and enhance metabolism. Besides, walnuts are also helpful in maintaining eye, brain, and sperm health.
3. Brazil nuts
The tree nuts native to the Amazon are known for their smooth, buttery texture and nutty flavour. Most of the potent health benefits of Brazil nuts are due to the presence of selenium, a trace element vital for the proper functioning of your body. Brazil nuts contain the highest amount of selenium than any other nut. Each nut contains about 96 mcg of selenium and some varieties can have as much as 400 mcg per nut. A handful of brazil nuts daily can improve your thyroid function, decrease inflammation and protect your heart and brain from several diseases.
4. Cashews
Monsoon is famous for viral flu and if you do not want to fall sick, grab a handful of cashews. High in copper and iron content, cashews help your body make more red blood cells and improve immune health. Cashews are also a great snack option for people trying to shed kilos as they help the body expend more energy when at rest. These nuts are a vital source of magnesium, zinc, and antioxidants, some essential nutrients that play a crucial role in keeping us healthy.
5. Pistachios
Pistachios are an underrated nut in this category but their health benefits are unmatched. These salty and delicious nuts have myriad health benefits thanks to the arginine and Vitamin B6 content in them. These nutrients promote blood flow by helping to carry oxygen through the bloodstream to cells. They also enhance immunity and nervous system health. Besides, arginine can help men dealing with erectile dysfunction by stimulating blood flow and Vitamin B6 can help manage PMS symptoms in women.
6. Raisins
Raisins are a dried fruit but are exceptionally nutritious. When listing the immunity-boosting nuts, it is hard to miss raisins. The best thing about raisins is they are extremely cheap and versatile. The anti-inflammatory and antibacterial properties of the fruit protect you from fevers, infections, and other seasonal illnesses. Moreover, due to high iron content, they are extremely beneficial for menstruating women.
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