Cashews Cashews are lower in fat than most nuts, and 65 percent of this fat is unsaturated fatty acids. Of this, 90 percent is oleic acid, the heart- healthy fat found in olive oil. Plus, cashews are rich in copper, magnesium, zinc, iron and biotin. 4. Pecans Pecans are an excellent source of over 19 vitamins and minerals including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, several B vitamins and zinc. Plus, according to Sue Taylor, R.D., director of nutrition communication for the National Pecan Shellers Association, "Recent clinical research studies evaluating the impact of pecans on serum cholesterol have found pecans can significantly help lower blood cholesterol when consumed as part of a heart-healthy diet." In fact, a study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries. Brazil Nuts These nuts are extremely nutrient-rich and contain protein, copper,niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer.
Brazil nuts are large and crescent-shaped, with a pleasing coconut flavor. Their appeal doesn’t end there, however. The nuts are an exceptional dietary source of selenium, critical for prostate health.
According to a study conducted at Harvard Medical School in Boston, one in four men has an inherited genetic vulnerability, which may be a factor in development of prostate cancer. When levels of certain antioxidants such as selenium, vitamin E, and lycopene are low, oxidative stress can lead to disease.
6. Macadamia Nuts These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium. And, a study done at Hawaii University found that people who had added macadamia nuts to their diets for just one month had total cholesterol levels of 191, compared to 201 for those eating the typical American diet. The largest change was found in the LDL (bad) cholesterol.