Technically legumes but generally referred to as nuts, peanuts are high in folate — a
mineral essential for brain development that may protect against cognitive
decline. (It also makes peanuts a great choice for vegetarians, who can come up
short on folate, and pregnant women, who need folate to protect their unborn
babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of
brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts)
contains about 170 calories, 7 grams protein, and 14 grams fat.
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Brazil Nuts,
Pecans
Creamy Brazil nuts are
packed with selenium, a mineral that may protect against prostate cancer and
other diseases. Just one nut
contains more than a day's worth, so eat these sparingly: Recent research has
hinted that too much selenium may be linked to type 2 diabetes risk. One ounce
of Brazil nuts (6 nuts) contains
about 190 calories, 19 grams fat, and 4 grams protein. Pecans are also good for men's
health: They're loaded with beta-sitosterol, a plant steroid that may help
relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate.
One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat,
and 3 grams protein.
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Almonds Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.
Because they're so versatile, almonds
are often a favorite among nut eaters: You can buy them raw, toasted, slivered,
or coated with a variety of fun flavors.
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