Nuts are a very trendy food in the world. They are yummy, suitable. They can be enjoyed on all kinds of diets. So do not need to worry and eat more nuts every day.
Despite being high in fat and calories, they have many impressive, notable health benefits. Nuts are the seed that is widely used in eaten and cooking.
Fortunately, you can easily buy nuts from the store already shelled and ready to eat.
Some of the most commonly used or consumed nuts:
- Brazil nuts
- Macadamia nuts
- Pine nuts
If you eat nuts on a regular basis, it may develop your health in many ways.
For example, by reducing diabetes and heart disease risk, control cholesterol and triglyceride levels.
You eat them in self-control, then nuts make for a tasty, and healthy, balanced diet.
Walnuts (also called Juglans Regia) are a tree nut and made up of 65% fat and about 15% of protein. They are low in carbs where most of the consist of fiber.
Walnuts are an excellent source of or have higher antioxidant activity. It much healthier omega 3 fats that can help fight oxidative damage in your body. together with damage due to “BAD” LDL cholesterol which encourages atherosclerosis.
It helps to reduced inflammation and improved heart disease risk factors. Walnuts are a very excellent source of the plant form of omega-3 fat, which may help diminish heart disease risk.
Walnuts consist of polyphenols which may reduce your risk of breast, prostate, and colorectal cancers.
It helps you to control appetite and hunger, type 2 diabetes, and reduce your risk of the disease. since the nut may help control your overweight.
Researchers suggest that eating 1 ounce (28 grams) of any nuts daily. Including walnuts may help improve blood pressure.
It contains nutrients that may help protect your brain from damaging inflammation and support good brain function.
Therefore, Walnuts are so easy to add to your daily diet. since they are widely available in stores and a great addition to countless dishes.
What are Brazil Nuts?
It is interesting that Brazil nuts are technically are edible seeds rather than a nut. It has come from South American Bertholletia excelsa, or Brazil nut, tree. However, by definition, as we know nuts are fruits of hard-shells that contain a single, large seed. For example, Walnuts and Pistachios.
Brazil nut grows inside a round, shell is coconut-like, and orange like segments. It is a good source of healthful fats, protein, fiber, and selenium.
Brazil nuts have some surprising and powerful nutritional benefits like boosting heart health, providing antioxidants and improving brain function. It contains healthful fats called polyunsaturated and monounsaturated fatty acids.
According to the American Heart Association (AHA), taking polyunsaturated fats and monounsaturated fats instead of Trans and Saturated fats. It may help improve and recover cholesterol levels, which diminishes the risk of heart disease and stroke also.
Brazil nuts also contain some protein as well as being a very good source of important nutrients.
For example, zinc magnesium, calcium, vitamin E and some B vitamins.
Almonds nuts are among the world’s most popular and trendy tree nuts. They have come from the Middle East, but the US is now the world’s largest producer. California, the land of Hollywood superstars, grows and produces the most almonds worldwide.
They are actually the edible seeds of a tree of Prunus dulcis, more universally called the almond tree. They are classified by their shape, color, and size.
Some people use Almonds to produce almond milk, butter, oil, flour or paste also known as marzipan.
They are highly nutritious and rich in healthy antioxidants, fats, vitamins as well as minerals.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains.
- Protein: 6 grams,
- Fiber: 3.5 grams,
- Fat: 14 grams,
- Manganese: 32% of the RDI,
- Vitamin E: 37% of the RDI,
- Magnesium: 20% of the RDI.
- They lower LDL (bad) cholesterol and are enriched with magnesium, vitamin E, and potassium. It might helps oxygen and nutrients flow freely through the blood.
- Almonds are also a bone-building food. 1-ounce (28 grams) may serve as much calcium as 1/4 cup of milk.
- Phosphorus- To keep your whole skeleton and Chompers healthy and strong, which will lessen your risk of bone fractures and breaks.
- Crunching almonds can help to relieve aggression, making it easier for your body to rest and relax.
- The selenium of Almonds fights depression and anxiety.
- Assist With Blood Sugar Control.
- Full of Antioxidants.
- High in Vitamin E.
- Magnesium of Almonds Also Benefits Blood Pressure Levels.
- Almonds Can Lower Cholesterol Levels.
Cashews are belonging to the family of Anacardiaceae. They are originally native to the coastal areas of north-eastern Brazil and kidney-shaped seeds.
Cashews are usually cultivating in countries like Tanzania, Kenya, India, and Sri Lanka. We can get these nuts from the bottom of the fruit (as a cashew apple) and have diverse uses in many countries like Brazil, Asia, and Africa.
Cashews are really a powerhouse and very nutritious of minerals and proteins. It includes calcium, copper, iron, magnesium, phosphorus, potassium, sodium, and zinc.
According to the USDA National Nutrient Database, Cashews also contain vitamin C, B, E, K, and Thiamin.
- Its magnesium protects against high blood pressure and also supports healthy muscles and bones.
- Its copper can assist in energy production and provides flexibility in blood vessels, joints, and bones.
- Cashews help to lower your risk of Gallstones.
- They contain no Cholesterol.
- Excellent source of Antioxidants.
- Eating Cashews assist to boost your Immune system.
- Cashews nuts are using to make Vegan Cream.
- It is enriched in Heart-Healthy fatty acids.
Pecans (Carya illinoinensis) are the most trendy and popular nuts in the world. It’s native to Mexico and the Southern states of the US.
It is amazing to hear that the United States grows and supplies more than 80% of the world’s pecans.
It is a powerhouse of nutrients that makes for an ideal condiment, snack, and ingredient in your favorite recipes and often used in dessert.
One Ounce (28 grams) of pecans may contain generally:
- Calories: 193,
- Fat: 20 grams,
- Carbs: 4 grams,
- Fiber: 2.5 grams,
- Protein: 3 grams,
- Vitamin E: 2% of the RDI,
- Magnesium: 8% of the RDI.
- Magnesium (Mg) of pecans can play a major role in blood pressure, energy production, and skeletal health.
- The most plentiful mineral in pecan nuts is Manganese (Mn). It is an important nutrient for maintaining healthy bones, wound healing, and optimal skeletal health.
- Pecans are rich in fiber that helps to boost the health of your heart by reducing the risk of coronary heart disease and prevent some forms of cancer.
- The fiber of pecans promotes colon health by facilitating regular bowel movements. In addition, it prevents constipation and reduces the risk of colon cancer, colitis, and hemorrhoids.
- Research has indicated that a diet with nuts for example pecans can help in losing weight.
- Pecans enriched with Oleic acid, a fatty acid that helps to reduce the risk of breast cancer.
- Pecans also contain zinc, vitamin E, vitamin A, and phosphorus which helps in keeping skin healthy by guarding against infections. On the other hand, Vitamin ‘A‘ is an antioxidant that also gives you a clear complexion.
- Pecans are a great source of manganese. It is a powerhouse of antioxidants and helps to boost your immunity. It also protects your nerve cells from free radical damage.
- As we know, anemia is one of the common causes of hair loss and iron deficiency in the blood. Then it is good news that pecans, being a good source of IRON. You can include it in your diet to improve your blood iron levels and for this reason combat hair loss.
Pistachios are not only tasty and fun to eat but also super healthy. It also contains healthy fats and is a good source of protein, fiber, and antioxidants.
They also contain a number of essential nutrients and have some benefits for weight loss, heart, and gut health.
Amazingly, people have been eating these healthy nuts since 7,000 BC. They are also very popular in many dishes, like ice cream and dessert.
As we know Antioxidants are really vital to our health. It also contains supplementary antioxidants than any other nuts and seeds. Actually, only Pecans and Walnuts contain more antioxidants. Fortunately, Pistachios are the lowest-calorie nuts. Pistachios are high in fiber and good for your gut bacteria.
Research has shown that eating Pistachios-nuts might help lower blood cholesterol. It also lowers your blood pressure more than other types of Nuts.
Pistachios are very nutritious. One ounce (28 gram) providing of about 49 also containing–
- Calories: 156,
- Carbs: 8 grams,
- Fiber: 3 grams,
- Protein: 6 grams,
- Fat: 12 grams (90% are healthy fats),
- Potassium: 9% of the RDI,
- Vitamin B6: 25% of the RDI,
- Phosphorus: 14% of the RDI,
- Thiamin: 15% of the RDI,
- Copper: 18% of the RDI,
- Manganese: 17% of the RDI.
Pistachios are also high in protein, antioxidants, and fiber, vitamin B6 and Potassium.
The Hazelnut (also known as Filbert or cobnut) has a sweet flavor and can be eaten raw, roasted or ground into a paste and it comes from the Corylus Tree.
This is cultivating in Turkey, Spain, Italy, and the United States.
Hazelnuts are very nutritious and one Ounce (28 Grams) of Hazelnuts contains about –
- Calories: 176.
- Fat: 9 grams.
- Protein: 6 grams.
- Carbs: 6 grams.
- Fiber: 3.5 grams.
- Vitamin E: 37% of the RDI.
- Magnesium: 20% of the RDI.
Like other types of nuts, Hazelnuts are rich in nutrients and have also a high content of fat, protein, vitamins, and minerals.
Do you know how many Hazelnuts should you eat a day? Healthy daily eating of nuts is 30g or about 20 Almonds, 15 Cashews, 20 Hazelnuts.
The high substance of dietary fiber, antioxidants, potassium, and magnesium in hazelnuts help to normalize blood pressure.
Generally, taking 28 to 70 grams of Hazelnuts/day help to developments in heart health parameters.
The high vitamin E and fatty acid substance in Hazelnut oil can help to enhance hydration in the outermost layer of the skin. It also helps to improve skin elasticity.
A recent study shows that a Hazelnut rich diet can reduce total cholesterol, “BAD” LDL cholesterol, and triglycerides. It also assists lowered markers of inflammation and advanced blood vessel function.
So if you fallen loves on Hazelnuts then learn how to use or eat these nuts in various ways.
- Toast the nuts and use them in your pasta or wholegrain noodles.
- Toss it with your favorite stir-fries.
- Mix with berries into your wholegrain breakfast muffins.
- Roast and munch a handful of the nuts as healthy snacks in between meals.
- Use Roasted, crushed hazelnuts in your pasta sauce for a nutty touch.
Chestnuts are delicious and everyday nuts, comes from deciduous trees. They have a number of important health benefits including-
- Improve the digestive system.
- Manage diabetes.
- Strengthen bones.
- Boost the immune system.
- Protect cardiovascular health.
- Lower blood pressure.
They also help to increase cognition and protect chronic illnesses.
People consumed: boiled, dried and roasted or in the form of Jam or flour. They are really a great source of vitamins and minerals.
For example, Cooper, molybdenum, manganese, and magnesium.
Chestnuts reduce cholesterol levels and stabilize blood sugar levels. It also reduces the risk of constipation and intestinal complications for instance diverticulitis.
Chestnuts help to increase brain function. It contains fat-soluble B vitamins which promote healthy skin, produce red blood. Chestnuts contain fat-soluble vitamin B that supports healthy skin, produces red blood cells and develops brain function.
Chestnuts contain high amounts of carbohydrates that will need for short and long term energy. They also help to develop your nervous system function.
Chestnuts also contain copper that is mineral and helps to increase bone strength and boost your immune system.
This nut contains manganese which is a trace mineral and helps to reduce the risk of heart disease and cancer. Also plays a vital role in the aging process and helps to prevent blood clotting.
What are the main differences between roasted chestnuts and boiled chestnuts?
“Boiled chestnuts are more edible and digestible than roasted chestnuts. It is mistakenly believed that boiled chestnuts hold fewer calories than roasted chestnuts due to their water content.
Normally, there are 120 calories per 100 grams of boiled chestnuts to 190 calories per 100 grams of roasted chestnuts. When measured at the same weight, boiled chestnuts do hold fewer calories. Nevertheless, it all depends on the amount of water lost or taken in while they are being cooked.”
One Ounce (28 grams) of dry-roasted peanuts hold about:
- Calories: 176,
- Fat: 17 grams,
- Carbs: 5 grams,
- Protein: 4 grams,
- Fiber: 3 grams,
- Vitamin E: 21% of the RDI,
- Magnesium: 11% of the RDI.
Peanuts are different from other nuts, because it is not tree nuts but belong to the legume family.
However, they have also many nutrient power and health benefits.
Research (conducted more than 120,000 people) found that higher peanut intake was associated with lower death rates. It also improves heart disease risk factors.
Another study found that taking peanut butter five times a week had lower rates of type 2 diabetes.
We should take peanuts at least one time daily during pregnancy, asthma.
Macadamia nut is the seed of the macadamia tree and comes from Australia. They are commercially growing mainly in Hawaii as well as in California and Florida.
One ounce (28 grams) contains approximately:
- Calories: 200,
- Fat: 21 grams,
- Protein: 2 grams,
- Fiber: 2.5 grams,
- Carbs: 4 grams,
- Vitamin E: 1% of the RDI,
- Magnesium: 9% of the RDI.
Macadamia Nut is an incredible natural food that provides some fantastic benefits for our bodies. We can use it in everything from salads to main dishes, snakes to desserts.
They are a popular snack and some people use it as medicine to lower cholesterol. About 40 to 90 grams or 17 to 38 macadamia nuts per day may help to lower cholesterol.
Due to the high content of monounsaturated fat Macadamia nuts are related to lower heart disease including oxidative stress and inflammation.
A number of studies conducted and have proven that diets rich in Macadamia nuts can easily lower both total cholesterol and “bad” LDL cholesterol.
In the time of pregnancy and breastfeeding, these nuts are safe to eat When Macadamia nuts are eaten as food.
Tiger nuts, which also known as Chufa, Yellow Nutsedge or earth almonds, are not actually nuts, but rather edible tubers.
There are three main types of tiger nuts: black, brown and yellow.
These are originally cultivated in Egypt and habitually used as both food and medicine.
One ounce (28 grams) provides–
- Calories: 103–121,
- Carbs: 9 grams,
- Fiber: 2–7 grams,
- Fat: 7–9 grams,
- Protein: 1 gram,
- Vitamin E: 278% of the daily value (DV),
- Iron: 13–40% of the DV,
- Phosphorus: 9–11% of the DV,
- Vitamin C: 2–8% of the DV,
- Magnesium: 7% of the DV,
- Zinc: 5–7% of the DV,
- Potassium: 3–5% of the DV,
- Calcium: 1% of the DV.
This is enriched in minerals such as Potassium, Phosphorus and Vitamins C, E. Vitamin E plays a vital role in the formation and functioning of the red blood cells, muscles, and other tissues.
They are also a rich source of antioxidants. So this is helpful to protect your body against aging and diseases for example cancer and heart disease, diabetes.
Tiger nuts also contain Ant nutrients, for instance, Oxalates, Phytates, Saponins, and Tannins which can reduce nutrient absorption in your gut.
These nuts are a good source of Insoluble fiber which can prevent constipation and help your digestion run smoothly.
They can be consumed cooked or raw. Sometimes used as part of meals, dairy-free products as well as baked goods.
Bear in mind that these tubers are rich in fiber; therefore people who interested to add them to their diet should do so step by step to avoid unpleasant bloating or gas.