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Which Nut Is Best For You?

Nuts are packed with nutrients, but which is the healthiest choice for your condition?

	Lowering cholesterol: Walnuts A walnut-enriched diet cuts cholesterol by an average of 0.3 points (e.g., from 5.5 to 5.2 mmol/l), according to a review of 13 studies involving 365 people. You need 30g a day to see benefits in a month.
	Tackling fatigue: Cashews Cashews have twice the iron concentration of minced beef. Iron helps carry oxygen round the body and lack of it can lead to extreme tiredness and poor concentration.
	Fighting colds and flu: Pecans Just five pecans contain around a sixth of the recommended daily allowance for zinc, which is vital for the functioning of white blood cells that fight bacteria and viruses, including cold and flu.
	Weight loss: Peanuts The fat, protein and fibre in peanuts will help you feel full for longer and less likely to snack later on. Research from Harvard University found moderate fat diets that included peanuts and peanut butter were easier to stick to and kept the weight off better than low-fat diets with similar calories.
	Lowering blood pressure: Pistachios A couple of handfuls of shelled pistachios have more potassium than a banana. That helps (as part of a healthy diet) to control blood pressure as potassium blunts the effects of salt.
	Preventing cancer: Brazil nuts They are the richest source of selenium, a nutrient that helps protect cells. Higher selenium levels have been linked with a reduced risk of certain cancers (such as bladder and prostate). Two nuts will provide more than your daily needs
	Coping with diabetes: Almonds High in fibre and carb-free, almonds lower the glycaemic index (the rate at which sugar enters you bloodstream) of the meal they’re part of, and are high in magnesium, which also plays a role in regulating blood sugar.
	All round health: Hazelnuts Rich in heart-healthy monounsaturated fats and one of the richest natural sources of the cell-protective vitamin E. In addition, hazelnuts are rich in fibre, calcium, magnesium, zinc, folic acid and biotin, making them an all-round healthy food