13 Zinc-Rich Nuts That Boost Immunity and Are Good for the Heart

1. Benefits of nuts for heart health and immune system

Many people think of nuts as just a regular snack, but in fact, nuts are a great source of protein, healthy fats, and nutrients that are great for heart health and immunity.

Nuts such as cashews, chestnuts, peanuts, almonds, walnuts, macadamia nuts, sunflower seeds... contain lots of protein, fiber, healthy fats, vitamins and minerals such as: vitamin E, B6, magnesium, copper, iron, zinc...

The fat content of nuts is relatively high, about 50-73g per 100g. These fatty acids are mainly unsaturated fatty acids. They have anti-inflammatory effects and protect the body's cell membranes. Studies show that the healthy fat content of nuts can help improve blood sugar control and reduce the risk of heart disease. And people who eat nuts tend to be healthier and have a lower risk of disease.

Eating a few servings of nuts each week can significantly reduce your risk of heart attack or stroke, according to a study from the Harvard TH Chan School of Public Health .

In a large study on the health benefits of nuts, researchers analyzed data from more than 210,000 health professionals over 32 years. They found that, compared with people who never or almost never ate nuts, those who ate about 30g of nuts five or more times a week had a 14% lower risk of cardiovascular disease and a 20% lower risk of coronary heart disease during the study.

In addition to heart health benefits, nuts also play an important role in supporting immunity. Nuts provide plant-based protein and gut-friendly fiber, and are rich in antioxidants. Through their nutrients such as copper, iron, selenium and vitamin B6, especially the rich source of zinc in nuts, they contribute to strengthening the body's immune function.

According to Dr. Tran Thi Bich Nga, a nutrition specialist, zinc is a trace mineral that plays a particularly important role in the body's immune function. Most zinc-rich foods are of animal origin, but there are also plant-based foods that contain zinc, including nuts.

2. List of healthy zinc-rich nuts

There are quite a few nuts that are rich in zinc, and most of the ones on this list will provide a significant portion of the recommended daily value. These are percentages of the daily value based on a 2,000 calorie diet as outlined by the US Food and Drug Administration (FDA).

Pumpkin seeds are rich in zinc.

Some of the nuts with the highest zinc content include: cashews, chia seeds, pecans, flax seeds, hemp seeds, almonds, pumpkin seeds, sesame seeds, pine nuts, walnuts, lotus seeds, chestnuts… Below is detailed information about 13 nuts with high zinc content that are good for health.

• One cup (64g) of pumpkin seeds contains 6.6mg of zinc, which is about 82% of the daily value for women and 60% for men.
• 1 cup (160g) of hemp seeds contains 16mg of zinc, which is about 200% of the daily value for women and 140% for men.
• 1 cup (168g) of flaxseeds contains 7.3mg of zinc, which is about 91% of the daily value for women and 66% for men.
• 1 cup (143g) of almonds contains 4.5mg of zinc, which is about 56% of the daily value for women and 41% for men.
• One cup (117g) of walnuts contains 3.6mg of zinc, which is about 45% of the daily value for women and 33% for men.
• 1 cup (123g) of pistachios contains 2.9mg of zinc, which is about 36% of the daily value for women and 26% for men.
• One tablespoon (9.45g) of sesame seeds contains 0.68mg of zinc, which is about 8% of the daily value for women and 6% for men.
• 1 cup (135g) of pine nuts contains 8.7mg of zinc, which is about 110% of the daily value for women and 79% for men.
• About 28g of cashews contain 1.6mg of zinc, which is about 20% of the daily value for women and 15% for men.
• About 28 chia seeds contain 1.3mg of zinc, which is about 16% of the daily value for women and 12% for men.
• One cup (109g) of pecans contains 4.9mg of zinc, which is about 62% of the daily value for women and 45% for men.
• 1 cup (32g) of lotus seeds contains 0.34mg of zinc, which is about 4% of the daily value for women and 3% for men.
• 1 cup (143g) of chestnuts contains 0.82mg of zinc, which is about 10% of the daily value for women and 7% for men.

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