The doctor compiled a ranking of the most beneficial nuts

Among the most beneficial nuts are walnuts, almonds, pistachios, hazelnuts, and pine nuts. This was explained by gastroenterologist Mohammad Ali Almasri from the "Be Healthy" clinic on Sushchevsky Val.

As reported by BAKU.WS with reference to "Gazeta.Ru", the specialist compiled a ranking of nuts based on their health benefits.

According to the doctor, the walnut is the champion in terms of alpha-linolenic omega-3 acid content (2.5 g per 28 g serving) and melatonin. It helps reduce total cholesterol and the level of "bad" low-density lipoproteins.

Almonds are recognized as the record holder for vitamin E, magnesium, and calcium content. They help reduce visceral fat and stabilize glucose levels.

Pistachios contain the highest amount of protein among nuts, as well as lutein and zeaxanthin, which support vision and beneficial intestinal microflora.

In fourth place in the ranking are hazelnuts, rich in monounsaturated fats and manganese. They have a pronounced antioxidant effect. Pine nuts, which contain pinolenic acid that enhances the feeling of satiety, complete the top five.

These are followed by: pecans (rich in polyphenols), cashews (a source of copper and iron), Brazil nuts (one to two kernels provide the daily requirement of selenium), and peanuts, which contain arginine beneficial for blood vessels.

Almasri noted that the optimal therapeutic and preventive dose of nuts for an adult is 25-30 grams five to seven times a week, and for children aged 3-6 years - 10-15 grams.

"A handful of fresh nuts daily reduces the risk of heart attack and type 2 diabetes, helps control body weight, and improves the nutrition of intestinal microorganisms. The best combination is walnuts, almonds, and pistachios, purchased in small batches and stored in a cool place. If a nut is rancid, throw it away without regret," the specialist concluded.