:max_bytes(150000):strip_icc()/VWH-GettyImages-1440720877-736d6e2d58484aeda058a21e4fc000d0.jpg?w=780&resize=780,470&ssl=1 "9 nutrients that are incredibly good for you")
Main to remember
- Nuts are healthy foods based on plants that provide a good source of protein, fiber, vitamins, minerals, healthy fats and antioxidants.
- Some of the healthiest nuts are almonds, nuts, Brazil nuts, pistachios, cashews, macadamia nuts, hazelnuts, pacan and peanuts.
- Eating nuts daily can reduce cholesterol and blood pressure, help with weight management and support brain health.
Nuts are a crunchy and satisfactory snack filled with healthy fibers, proteins and fats. Eat them regularly, especially almonds, pistachios and nuts, can support heart health and help weight management.
1. Almonds
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Almonds are a versatile snack that can be appreciated raw or roasted. They can be transformed into almond, milk or butter flour. Almonds are also rich in protein and fiber.
Eating almonds regularly can reduce your risk of heart disease. A study revealed that people who ate almonds daily have experienced lower levels of cholesterol and inflammatory low density (LDL) markers. Study participants also experienced lower levels of A1C hemoglobin.
A portion of an ounce of almonds contains:
- Calories: 164
- Fat: 14 grams (g)
- Protein: 6 g
- Fiber: 3.5 g
- Magnesium: 76.5 milligrams (MG)
- Potassium: 208 mg
2. Walnut
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The nuts are large crunchy nuts rich in monounsaturated fats. They are also a good source of omega-3 fatty acids and can reduce cholesterol levels and blood pressure.
Consumption of nuts regularly can improve brain health and reduce the risk of dementia. However, more research is necessary to determine whether the nuts protect against dementia.
A portion of 1 ounce of nuts contains:
- Calories: 185
- Fat: 18.5 g
- Protein: 4 g
- Fiber: 2 g
- Magnesium: 44.8 mg
- Copper: 0.5 mg
3. Nurs from Brazil
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Brazilian nuts are large and rich in vitamins and minerals, including selenium, magnesium and vitamin E. They are a good source of selenium, a nutrient that the body needs for the production of thyroid hormones. However, the limitation of your Brazilian nut consumption is important to avoid consuming too much selenium.
A portion of 1 ounce of Brazil’s nuts contains:
- Calories: 187
- Fat: 19 g
- Protein: 4 g
- Fiber: 2 g
- Magnesium: 107 mg
- Selenium: 544 mg
4. Pistachios
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Pistachios are vibrant green nuts with a satisfactory crunch. They are rich in vitamin B6 and antioxidants. They can also have anti-inflammatory effects in the body. Eating pistachios every day can support healthy weight and blood pressure.
A portion of 1 ounce of pistachios contains:
- Calories: 159
- Fat: 13 g
- Protein: 6 g
- Fiber: 3 g
- Potassium: 289 mg
- Vitamin B6: 0.5 mg
5. cashews
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Cujou are a popular snack thanks to their smooth and crunchy texture. Eating cashew nuts regularly can reduce the risk of heart disease due to their hypotestrative effects. The cashew nuts are rich in copper, a mineral necessary for the function of the nervous system.
A portion of 1 ounce of cashews contains:
- Calories: 157
- Fat: 12 g
- Protein: 5 g
- Fiber: 1 g
- Potassium: 187 mg
- Copper: 0.629 mg
6. Macadamia Nuts
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Macadamia nuts are popular for their creamy and buttered texture. These are a tasty snack that can reduce the levels of cholesterol and triglycerides in the blood.
A portion of 1 ounce of macadamia nuts contains:
- Calories: 204
- Fat: 21.5 g
- Protein: 2.2 g
- Fiber: 2.4 g
- Magnesium: 26.9 mg
- Potassium: 104 mg
7. Hazelnuts
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The hazelnuts are sweet and can be consumed raw, roasted or ground in hazelnut butter. They are rich in vitamins and minerals, including magnesium and vitamin E.
Hazelnuts can have anti-inflammatory effects and reduce the risk of heart disease. Research shows that consumption of hazelnuts can lower blood pressure and cholesterol levels.
A portion of 1 ounce of hazelnuts contains:
- Calories: 178
- Fat: 17 g
- Protein: 4 g
- Fiber: 3 g
- Magnesium: 42 mg
- Vitamin E: 4.25 mg
8. Pecans
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Pacans are known for their tasty flavor in pies and cakes. They also provide a filling snack. Pacans are a good source of zinc and can reduce the risk of heart disease. Eating pacan regularly can improve the ratio of high density lipoproteins (HDL) with low density lipoprotein cholesterol (LDL).
A portion of an ounce of pacan contains:
- Calories: 201
- Fat: 21 g
- Protein: 3 g
- Fiber: 3 g
- Calcium: 20 mg
- Zinc: 1.4 mg
9. Awards
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While they fall into the legume family, peanuts are very similar to other trees and offer several of the same advantages. Awards are rich in folate, a critical vitamin B for fetal development during pregnancy.
A portion of an ounce of peanuts contains:
- Calories: 162
- Fat: 13.5 g
- Protein: 7 g
- Fiber: 2.5 g
- Calcium: 26 mg
- Folate: 69.7 micrograms (MCG)
Can you eat too much nut?
Nuts have several health benefits, but it is important to appreciate them in moderation. Many nuts are rich in fats, and eat a large quantity daily can make you consume more fat than healthy.
Roman or salty nuts are often rich in sodium. Opt for non -salty or weak sodium nuts. Nuts can also be high in a chemical called Oxalate, which can increase the risk of kidney stones.
Ask your health care provider if eating nuts every day is healthy for you.
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