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Apr 16, 2024

Hazelnuts to pecans, 5 lesser

Lesser-known nuts boost heart and metabolism health | Image: Shutterstock When it comes to snacking on nuts, almonds and walnuts are often the top picks. But there's a world of nutty goodness beyond

Lesser-known nuts boost heart and metabolism health | Image: Shutterstock

When it comes to snacking on nuts, almonds and walnuts are often the top picks. But there's a world of nutty goodness beyond these popular choices. From hazelnuts to pine nuts, here are five healthy nuts that deserve a place in your diet and why they are beneficial for you.

2 things you need to know

With their sweet and earthy flavour, hazelnuts are a hidden treasure of health benefits. These modest-sized nuts are the second richest source of monounsaturated fatty acids (MUFAs) among nuts. Loaded with vitamin E, magnesium, copper, selenium, folate, and fibre, hazelnuts offer a nutritional boost.

A study published in the Oxidative Medicine and Cellular Longevity Journal revealed their potential to support digestion, manage cholesterol levels, improve insulin sensitivity, reduce inflammation and promote heart health.

(Hazelnuts, a hidden trove of health wonders | Image: Shutterstock)

Known for their high selenium content, Brazil nuts play a vital role in thyroid health and metabolism regulation. Selenium doubles as a potent antioxidant, bolstering the immune system, enhancing cardiovascular health and ensuring proper thyroid function. These distinctive oblong nuts also contribute to bone health due to their calcium and magnesium content.

(Brazil nuts, the selenium-rich protectors of health | Image: Shutterstock)

Small yet mighty, pine nuts pack a punch in the health department. However, their high fat and calorie content means moderation is key. Nevertheless, these tiny wonders are rich in protein and fibre, making them beneficial for diabetes management and heart health. Pine nuts also act as energy boosters.

(Pine nuts - a small package of big benefits | Image: Shutterstock)

Famous for being the star ingredient in pecan pies, these nuts are rich in heart-friendly, monounsaturated fats. Recent studies suggest that incorporating pecans into your diet could help reduce inflammation, lower the risk of cardiovascular disease and mitigate metabolic disorders. Pecans are also a good source of antioxidants, including vitamin E.

(Pecans - fighting inflammation deliciously | Image: Shutterstock)

Macadamia nuts shine in the realm of monounsaturated fats, which are known to support heart health by reducing LDL cholesterol levels and managing lipid profiles. This quality positively impacts heart health and can even aid in maintaining a healthy weight. Beyond that, macadamia nuts are associated with improved energy production, nerve function, metabolic processes and cognitive capabilities.

(Macadamia nuts and their heart-loving monounsaturated fats | Image: Shutterstock)

While almonds and walnuts remain nutritional powerhouses, diversifying your nut intake with hazelnuts, pecans, macadamia nuts, Brazil nuts and pine nuts can introduce a symphony of flavours and an array of health benefits. So, the next time you're looking for a snack, consider exploring the nutritious world of these lesser-known nuts.