Nuts are both delicious and nutritious, and they make a great on-the-go snack....CONTINUE READING THE FULL ARTICLE>>>
They’re one of the healthiest foods you can eat because of the combination of protein, fiber, and omega-3 fatty acids.
Because of their high content of unsaturated fatty acids and other vitamins and minerals, a handful of nuts a day can cut your risk of cardiovascular disease by 21%.
These healthy nuts are a nutritional powerhouse in a little bite-size package.
However, even healthy foods like nuts can come with a warning label if ingested in excess. Nuts are high in calories and fat, so even though they’re packed with nutrients and vitamins, eating more than a handful can derail your diet.
Knowing your nuts can help you figure out which ones provide the most nutritious value for your calorie investment.
So, here’s how they compare to one another. The nutritional information is for a single ounce of each nut.
1. Almonds
Almonds are a good source of vitamin E, which is necessary for having healthy skin, hair, and nails. Vitamin E also aids in the protection of cell membranes. When combined with a nutritious diet, they can also help you lose weight and lower your blood pressure.
Almonds are the most nutritionally rich nuts, which means they have the most nutrients per ounce.
Almonds can be eaten raw in salads or added to smoothies for a nutty flavor.
2. Cashews
Cashews are a good source of magnesium, a mineral that aids in the formation of proteins and overall energy. They also include phosphorus, an important mineral for the development of strong bones and teeth. They also include a small amount of iron, which helps to maintain the health of your skin, hair, and nails.
Cashews, like almonds, can be eaten raw on their own or in salads. It can also be used to make cashew milk.
3. Hazelnuts
Potassium, calcium, and magnesium are all found in abundance in hazelnuts. These minerals are believed to aid in the maintenance of a healthy blood pressure level. They also contain B vitamins, which are necessary for the proper functioning of cells and the metabolism of energy.
4. Peanuts
Peanuts are high in dietary fiber, protein, and potassium, all of which aid the body’s water balance and metabolism.
5. Walnuts
Walnuts are regarded as a heart-healthy meal due to their high levels of monounsaturated fats and omega-3 fatty acids, which may aid in the prevention of heart disease. Omega-3 fatty acids can also aid in the prevention of arthritis and depression.
6. Pecan nuts
Pecans may help decrease cholesterol levels in the blood.
Vitamin A, B, and E, folic acid, calcium, magnesium, and fiber are among the vitamins and minerals found in them. One ounce (28 grams) of fiber provides 10% of the daily recommended fiber intake.
Conclusion
Nuts are nutritious, but they are also high in calories and fat. However, some of that fat is unsaturated, which is beneficial to our health when consumed in moderation. This type of fat has been shown in studies to reduce the risk of heart disease and improve cholesterol levels.
Most healthy people should get 20-30% of their daily calories from fat as a general rule (44-78g). Saturated fat should account for no more than 10% of total daily calories (about 22g).