Let’s go nuts

Sure, nuts are great, but which is the healthiest of all? Plus: Super fish oil.

Today's Ingredients So, nuts: Not only tasty, they're also packed with many beneficial nutrients. They're versatile too. Some people love to crack 'em open and eat 'em one at a time; others are all about spreading nut butters on bread or using chopped nuts in baking or as toppings. Today, we look at what nuts can do for you and try to crack the question of what the healthiest nut might be. In today's Nutrition Edition:   • nuts galore   • tasty almond flour cheese crackers   • a fancy new fish oil that's good for your eyes and brain   • why grapes are so good for your guts Eat up, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith June 13, 2023 • 4.5 min read Main Course Let's go nuts Are you making enough room for nuts in your diet? Whether you're an omnivore, a vegan, or stone-cold keto, nuts earn their place because they're excellent for your heart, brain, bones, and gut in particular. Plus, they may have other special benefits for your body. Take a look!   • Almonds are rich in vitamin E and other essential nutrients known to boost heart health. Eating about 46 of them a day may improve gut health, too, according to a recent study.   • Pistachios are packed with anti-inflammatory and antioxidant compounds and may help improve blood pressure.   • Walnuts contain copper and manganese, which may boost brain and heart health.   • Pecans (yum!) are loaded with important nutrients like thiamine, magnesium, phosphorus, and zinc. They're also low in carbs and may help regulate blood sugar.   • Brazil nuts are a great source of selenium, an antioxidant that's necessary for thyroid health.   • Hazelnuts are a good source of vitamin E and manganese and may reduce certain heart disease risk factors. We also have them to blame for Nutella. Here ends our whistle-stop tour of the world's healthiest nuts. So, which nut is the healthiest? Well, that depends on what kind of benefits you're after and how you define "healthy." But overall, almonds (even in the form of flour) are among the most nutritious — they're particularly rich in heart-healthy fats, fiber, protein, and various micronutrients. Eating almonds regularly may significantly reduce risk factors for high blood pressure and heart disease. When it comes to brain health, walnuts don't just look the part — their fat profile and antioxidant levels help reduce inflammation- and oxidative stress-induced damage to your brain. (We tackle the almond-vs.-walnut question in-depth here.) "So what? I've got a nut allergy!" We hear you. Plenty of other nutrient-dense foods can provide many of the same vitamins, minerals, and health benefits that nuts offer:   • whole grains   • seeds like flaxseed and chia seeds   • avocados, olive oil, fruits, and vegetables   • lean proteins Tell us: What is your favorite nut and favorite way to use it? Share it with us at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using So almonds are one of the healthiest nuts, but they're also incredibly versatile. Simple Mills has ground them into flour and then baked them into these cheesy low carb crackers. Flavor-packed and keto-friendly, they're such a handy snack to keep at your desk, in your backpack, or in a bowl alongside other nibbles. Check out the other flavor options (including black pepper, rosemary, and sea salt), available here.   Simple Mills Almond Flour Crackers 4.5  |  27,945 ratings Details: Made with actual real cheese and simple ingredients Shop now Nutrient Spotlight We focus on a different nutrient each week — some well known, others more unusual. This week's guest fatty acid is… LPC-DHA (Fish egg oil) As a nutrition nerd, I've been a fan of DHA (that's short for "docosahexaenoic acid") for a long time. But not nearly as long as nature, which has been using this omega-3 fatty acid for more than half a billion years, starting with algae. It's that good. Larger organisms such as fish, reptiles, and humans actually need DHA for the development and functioning of their eyes and brains. Now researchers are excited about the potential of a new synthetic form of DHA. New research suggests LPC-DHA can be better absorbed by the eyes and brain, which may help boost DHA levels in eyes damaged by Alzheimer's disease and diabetes. Don't rush to the pharmacy, though — LPC-DHA supplements have only been tested in mice so far (though with impressive results). However, knowing what we know about DHA's importance for most organisms, it seems likely that it could help humans too. I just want to put this on your radar. At present, there's no supplement with this form of DHA, but you can get it from natural sources, including salmon roe and caviar. Where will our spotlight land next week? the takeout What we're digesting 🍳 Cutting breakfast carbs may help with diabetes. Less porridge and more protein may help regulate blood sugar levels throughout the day. 🌞 How much vitamin D is too much? Too much vitamin D in circulation and calcium becomes a problem. Learn how to supplement safely here. 🌕 Are you deficient in selenium? It's rare to get too little, but certain conditions increase the risk of deficiency. 🍇 Can consuming grapes daily increase certain gut bacteria? Changes to gut bacteria have been measured 30 days after eating them. Is that good or bad? Thanks for reading! Next time we'll look at different ways to get your protein. Have a recipe you love to share with your fellow Nutrition Edition readers? Send it in at nutritionedition@healthline.com! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by antihistamines and Kleenex Balsam

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