Nuts are a powerhouse of nutrition and are packed with essential nutrients such as healthy fats, fiber, protein, vitamins, and minerals. Adding nuts to your diet can help boost your immune system, lower your risk of chronic diseases, and improve your overall health. Here are five of the healthiest nuts you should eat regularly for immunity boosting:
1. Almonds.
Almonds are an excellent source of vitamin E, which is essential for a healthy immune system. A 28-gram serving of almonds provides around 37% of the daily recommended intake of vitamin E. Almonds are also high in protein, fiber, healthy fats, and magnesium. You can eat almonds as a snack or add them to your breakfast cereal, oatmeal, or smoothies.
2. Walnuts.
Walnuts are rich in omega-3 fatty acids, which have anti-inflammatory properties that help boost your immune system. A 28-gram serving of walnuts provides around 2.5 grams of omega-3 fatty acids. Walnuts are also high in protein, fiber, and antioxidants. You can eat walnuts as a snack or add them to your salads, yogurt, or oatmeal.
3. Pistachios.
Pistachios are rich in antioxidants, fiber, protein, and healthy fats. A 28-gram serving of pistachios provides around 6% of the daily recommended intake of zinc, which is essential for a healthy immune system. Pistachios are also a good source of vitamin B6, which is necessary for the production of white blood cells. You can eat pistachios as a snack or add them to your trail mix, salads, or smoothies.
4.Brazil nuts.
Brazil nuts are an excellent source of selenium, which is essential for a healthy immune system. A single Brazil nut provides around 100% of the daily recommended intake of selenium. Brazil nuts are also high in protein, healthy fats, fiber, and antioxidants. You can eat Brazil nuts as a snack or add them to your smoothies, oatmeal, or yogurt.
5. Cashews.
Cashews are rich in zinc, which is essential for a healthy immune system. A 28-gram serving of cashews provides around 15% of the daily recommended intake of zinc. Cashews are also high in protein, fiber, healthy fats, and magnesium. You can eat cashews as a snack or add them to your stir-fries, salads, or trail mix.
In conclusion, nuts are a great addition to your diet if you want to boost your immune system and improve your overall health. You can enjoy them as a snack or add them to your meals to get their full benefits. Just remember to eat them in moderation as they are also high in calories.
