Packed with protein, fibre and essential fats, nuts are a great snack option and are incredibly good for you.

充满了蛋白质，纤维和基本的脂肪，坚果是一种极好的小食的选择，令人难以置信的对你有好处。

Read on to discover which type of nut can help you to stay slim (yes, really!), which is good for protecting the heart and which is best for beautiful-looking skin.

往下读，发现哪一种类型的坚果有助于你保持苗条（是的，真正的！），对你的心脏有好处，哪一种是最佳的使你的皮肤看起来漂亮的食品。

Is it time you ate more nuts?

该是你吃更多坚果的时候了吗？

1 almonds

1 杏仁

Packed with fibre and calcium¹, almonds can help reduce bad cholesterol² (LDL) in the body and are rich in vitamin E, a nutrient³ which helps to improve the skin. Studies show that people who eat almonds as part of a low-calorie diet lose more weight than those who don’t. Eat them whole – almond skin is full of heart-protecting flavonoids.

充满了纤维和钙，杏仁有助于减少身体中糟糕的胆固醇，并富有维他命E,一种有助于改善皮肤的营养物质。研究表明吃杏仁的人比那些不吃的，作为低卡路里饮食的一部分会减少更多的体重。吃整个的-杏仁皮包含保护心的物质。

2 Walnuts⁴

2 胡桃

Walnuts are full of antioxidants, which help protect the body from heart disease, cancer, and premature⁵ ageing, A great source of heart-friendly mono-unsaturated fats, studies shows that eating walnuts can help lower the bad form of cholesterol in the body. They contain more omega-3 fatty acids than any other type of nut, which can help to fight inflammation.

胡桃充满抗氧化物，有助于保护身体免遭心脏病，癌症和过早衰老的侵害，有利心脏的极佳的资源单一不饱和脂肪，研究表明吃胡桃有助于降低身体中糟糕的胆固醇类型。它们比任何其他类型的坚果包含更多的omega-3脂肪酸，有助于对抗炎症。

3 Brazil nuts

3 巴西坚果

Brazil nuts are high in selenium, a mineral needed to produce thyroid hormones⁶, making them a good choice for those with low thyroid function. Selenium also supports the body’s immune system, helps wounds to heal and may protect against prostate cancer and other diseases. You only need to eat three Brazil nuts a day to get all the selenium you require.

巴西坚果硒含量高，一种矿物质会产生甲状腺荷尔蒙，对于甲状腺功能差的人是一种好的选择。硒也支持身体的免疫系统，有助于伤口恢复，可能防止前列腺癌症和其它疾病。只需每天吃三个巴西坚果就会获取身体所需的硒。

4 Pistachios

4 开心果

Pistachios are rich in vitamin B6, which is used by the body to keep hormones balanced, making them a good choice for women who suffer from problem periods. They also contain the antioxidants lutein and zeaxanthin which helps to protect the eyes, and contain more heart-friendly potassium than any other nut.

开心果有丰富的维他命B6，被身体用来保持荷尔蒙平衡，对于遭受问题期的女人是一个好的选择。它们也包含抗氧化物叶黄素和玉米黄素，有助于保护眼睛，比任何其他的坚果包含更多的有助于心脏的钾。

5 cashew nuts

5 腰果

Rich in protein, cashew nuts are contain high levels of iron and zinc⁷, making them a good choice for those following a vegetarian⁸ diet. Cashews are also a good source of the mineral magnesium⁹, which studies show may help protect against age-related memory loss.

富含蛋白质，腰果包含丰富的铁和锌，对于那些喜欢素食的饮食者来说是一个好的选择。腰果也是矿物质镁的好的来源，研究表明吃腰果可能有助于防止与年龄有关的记忆缺失。

6 chestnuts¹⁰

6 栗子

Rich in starchy carbohydrates¹¹ and fibre, chestnuts are a good choice for those watching their weight, as they contain fewer calories compared to other nuts. Although they contain less protein than other nuts, they’re a good source of vitamin C and contain several B vitamins, including B6.

富含淀粉的碳水化合物和纤维，对于那些关注体重的人栗子是个很好的选择，相比于其它坚果它们包含更少的卡路里。虽然它们比其它坚果包含更少的蛋白质，它们是维他命C的好的来源，包含许多维他命B,包括B6。

7 Macadamias

7 澳洲坚果

Macadamias may not be the best choice for those watching their weight (they contain more calories than most other types of nuts) but the fat they contain is the healthy mono-unsaturated kind, which helps to lower bad cholesterol and blood pressure. They’re also a good source of fibre and contribute to our levels of magnesium, calcium and potassium.

澳洲坚果可能对于那些关注体重的人不是最佳选择（它们比大多数其它类型的坚果包含更多的卡路里），但是它们包含的脂肪是健康的单一不饱和类型的，有助于降低糟糕的胆固醇和血压。它们也是纤维的好的来源，有助于保持我们身体中的镁，钙，钾的水平。

8 Hazelnuts

8 榛子

Hazelnuts are rich in mono-unsaturated fat (which helps lower bad cholesterol) and vitamin E, as well as copper¹² and magnesium, all of which help reduce blood pressure and inflammation and keep the heart healthy. They’re also good source of the B vitamins, which help keep our nervous system healthy, provide energy and can help beat stress.

榛子富有单一不饱和脂肪（有助于降低糟糕的胆固醇）和维他命E,铜和镁，有助于降低血压减少炎症，保持心脏的健康。它们也是维他命B的好的来源，有助于保持我们的神经系统健康，提供能量，避免压力。

9 Pecans

9 美洲山核桃

Pecans are packed with heart-healthy goodness. As well as helping¹³ to lower cholesterol, they’re rich in antioxidants and contain a powerful cocktail¹⁴ of vitamins and minerals, including vitamin A, calcium and potassium. The nuts also contain vitamin B3, which helps fights fatigue¹⁵ by helping the body access energy in food.

美洲山核桃充满有益心脏健康的好处。有助于降低胆固醇，它们富有抗氧化物，包含强有力的维他命和矿物质的混合物，包括维他命A,钙和钾。坚果也包含维他命B3，通过帮助身体接触食物中的能量有助于对抗疲劳。

10 peanuts

10 花生

As well as containing healthy mono-unsaturated fat, peanuts are high in manganese, which helps maintain blood sugar level and folate, a mineral essential for brain development that may help protect memory loss in old age. Like other nuts, they’re also packed with protein and vitamin E. Be sure to choose the unsalted variety.

包含健康的单一不饱和脂肪，花生有很高的镁的含量，有助于保持血糖水平和叶酸，含有一种对于开发大脑的基本矿物质，可能有助于保护老年时的记忆缺失。像其它的坚果，它们也充满蛋白质和维他命E。确保选择不咸的品种。