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7. Almonds
Like almost all nuts, almonds are a terrific source of antioxidants, healthy fats, and of course, protein, but almonds have a little extra thing going for them: their skin. That brown skin on almonds is loaded with flavonoids, phenols, and phenolic acids, which most people think that only vegetables have. One study, conducted by the Journal of Agricultural and Food Chemistry, found that eating one ounce of almonds provides as many polyphenols as one cup of green tea or steamed broccoli. Like dark chocolate, the trick to almonds is not to overeat. One ounce each day (about a handful) is all you need.
8. Avocados
Who doesn’t love a rich, creamy avocado? Nothing the food industry can manufacture even comes close. Avocados are also low in fructose, but rich in the healthy type of fat we all need more of: monounsaturated fat, the kind that our body burns easily as a source of energy. Studies have found that avocados can help regulate blood sugar levels and improve cholesterol levels.
9. Pistachios
Pistachios are another type of nut that not only tastes amazing, but also has super health benefits. Half of the fat in a pistachio is the same type of fat found in healthy olive oil: oleic acid. According to some studies, two servings of pistachios each day can decrease vascular constriction during stressful periods. To put it in other words, these nuts help to reduce the load on the heart greatly. Studies have also shown that pistachios can lower blood pressure, which can reduce your risk of heart disease. Again, don’t overdo it. These are a terrific, healthy snack but you only need a handful each day.
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