A list of nuts: the most commonly used and their health benefits
Nuts may not be the first thing that comes to mind when you think of healthy eating, but they can actually play an essential role in a healthy diet. Nuts, which are generally high in fat, provide a wide variety of nutrients and offer many health benefits. In this article we look at the benefits of eating nuts, as well as the types of nuts and which ones to choose.
Good fats in your diet
All nuts contain mono- and polyunsaturated fats and omega-3 fatty acids. The latter are considered “good fats” because they are anti-inflammatory, promote heart health and can lower cholesterol levels. In fact, one tablespoon of peanuts contains as much omega-3 as an equal amount of fish!
How to eat more nuts
Soaking, sprouting and roasting nuts can greatly increase their nutrient content. Soaking nuts in water (for 6-8 hours) and then rinsing them before eating them can reduce calorie, fat, sugar and carbohydrate intake. The soaking process can also change the texture of nuts, making them softer, sweeter tasting and more nutrient-dense.
Types of nuts and other nuts
Almonds: Almonds are an excellent source of protein and minerals, such as manganese, magnesium, niacin and vitamin B6. They are also a good source of fibre and magnesium. Almonds are high in calories, with one serving (about 1/4 cup) containing about 170 calories.
Brazil nuts: Also known as “caju”, these nuts are rich in essential minerals such as manganese, selenium and zinc. They are also a good source of tryptophan, an essential amino acid that can help improve mood.
Hazelnuts: A great source of vitamin E, folic acid and potassium, hazelnuts can also reduce blood pressure levels. They are high in calories; one serving (about 1/4 cup) contains about 290 calories. How many hazelnuts should I eat per day? Generally, half a handful or cup a day is recommended.
Walnuts: An excellent source of omega-3 fatty acids, walnuts are also rich in vitamin E, B vitamins and minerals such as manganese, selenium and vitamin K. The benefits of nuts are scientifically proven. How much One serving (about 1/4 cup) contains about 310 calories.
What are the best sources of nutrition?
Vegetables: Vegetables are an excellent source of vitamins and minerals. They also provide a good amount of fibre and can slow down the rate at which our bodies digest calories, which helps prevent obesity.
Fruits: Fruits, including kiwis, oranges, grapefruits, mandarins and papayas, are good sources of vitamin C, which helps protect the body from the harmful effects of oxidative stress. Fruits are also a good source of fibre and help regulate blood sugar levels.
Which nuts provide the most magnesium?
Almonds: Almonds are a good source of magnesium. One almond contains about 166 calories, 5 grams of fat, 4 grams of protein, 5 grams of carbohydrates and 2 grams of dietary fibre.
Hazelnuts: Like almonds, hazelnuts are a good source of magnesium. One serving (about 1/4 cup) contains about 133 calories, 6 grams of fat, 4 grams of protein, 5 grams of carbohydrates and 2 grams of dietary fibre.
Pecans: Pecans are a good source of magnesium and are often used as a snack. One serving (about 1/4 cup) contains about 114 calories, 5 grams of fat, 3 grams of protein, 6 grams of carbohydrates and 1 gram of dietary fiber.
Which seeds provide the most folate?
Pumpkin seeds: Pumpkin seeds are an excellent source of folate, which is important for women of childbearing age. One cup of seeds contains about 57% of the recommended daily intake of folate.
Sesame seeds: Sesame seeds are rich in minerals, including manganese, magnesium, phosphorus and calcium. One serving (about 1/4 cup) contains about 73% of the recommended daily intake of folate.
Sunflower seeds: Sunflower seeds are a good source of plant-based protein and dietary fibre. One serving (about 1/4 cup) contains about 84% of the recommended daily intake of folate.
Which nuts provide the most antioxidants?
All types of nuts: Nuts can provide a wide range of antioxidants, depending on the type of nut, the amount eaten, and the method of preparation. A diet that includes a variety of nuts will provide a significant amount of antioxidants.
Nuts: Nuts are full of antioxidants, such as vitamin E, folic acid, vitamin A, vitamin B2, B3, B5, vitamin C and selenium. One serving (about 1/4 cup) contains about 50% of the recommended daily intake of antioxidants.
Pistachios: Pistachios are a good source of vegetable protein and dietary fibre. How many pistachios should I eat per day? One serving (about 1/4 cup) contains about 120% of the recommended daily intake of antioxidants.
Almonds: Almonds are an excellent source of antioxidants and have anti-inflammatory properties. One serving (about 1/4 cup) contains about 50% of the recommended daily allowance of antioxidants.
Nuts can be an excellent addition to a healthy diet. They provide a wide range of nutrients, including healthy fats, vitamins, minerals and plant proteins. They can be eaten as a snack, dessert or main meal.
The best types of nuts to eat depend on your specific needs. Most nuts are high in fibre, potassium and essential minerals. While many nuts are high in calories, some, such as almonds, are very low in calories, while others, such as coconuts, are high in healthy fats and low in calories.
Overall, nuts can be an excellent addition to a healthy diet. If you are looking for a healthy snack, they are a good option. If you want to incorporate more nuts into your diet, try eating a variety of nuts to see what you prefer.