Holistic Health & Living

Powerful health benefits of 8 different nuts

Powerful health benefits of 8 different nuts_mixed nuts

A nut-based diet or snack is highly nutritious, and it is packed with lots of fiber and protein. It is perfect because it’s easy to eat, plant-based, paleo, raw and vegan. Most nuts do not require any form of preparation, and you can eat it straight up without cooking.

Nuts are good for your health and it has anti-inflammation benefits. Statistics show that people who have a daily nut serving or for a minimum of five days weekly, are less likely to suffer from inflammation related conditions.

Chicago weight loss clinic helped us to create a deeper review of the different nuts and their benefits.

Hazelnuts

Powerful health benefits of 8 different nuts_hazelnuts

It has a unique flavor, and you can make good use of it in different snacks to switch up the taste. It is not high in protein like other types of nuts, but its wide array of nutrients still makes it a good one. Research reveals that hazelnuts are good for losing weight because they help the body get rid of cholesterol.

In every 100g of hazelnuts, there are 4.3 g of sugar, 9.7g fiber, 16.7g carbohydrate, 60.75g fats, 14.95g proteins and 628 calories. This is according to the United States Department of Agriculture (USDA) database.

Hazelnuts are a good fat and protein source, and it is almost like walnuts. In addition to the above nutrients, you also get potassium, phosphorus, magnesium, iron and calcium. It is a nutrient rich nut, and one you should look forward to adding to your diet.

Walnuts

Powerful health benefits of 8 different nuts_walnuts

They are low in carbohydrates but high in calories, which is a different balance from that in other nuts. It has a high fat content, which explains the high calories. The majority of fatty acids in walnuts are polyunsaturated fatty acids (PUFAs) which brings even more health benefits. 

Fats are not the main components that walnuts offer, because it is also an essential protein source. As per USDA statistics, you get 2.61 g sugar, 6.7g fiber, 13.71g carbohydrates, 65.21g fats, 15.23g proteins and 654 calories in 100g of walnuts.

In addition, there is 441mg potassium, 346g phosphorus, 158mg magnesium, 2.91mg iron, and 98mg calcium. They are in small quantities but they are still significant for your nutritional needs. Walnuts are also high in phenolic acid and flavonoids.

Pistachios

Powerful health benefits of 8 different nuts_pistachios

Pistachios are one of the most convenient and nutritious nuts to eat. They have shells, and you might take longer to eat them, if you pop them out yourself. They are green and tiny, and you can have a big serving out of it. For example, upto 50 pistachio nuts can serve a good snack.

In 49 pistachio nuts, you get 3.5g of fiber, 9.59g carbohydrates, 7.07g protein and 191 calories. It is significantly low in calories unlike most other nuts. Pistachios compensate with other nutritional benefits such as beta-carotene, zeaxanthin, and lutein, which are good for your eyesight. 

You won’t go wrong with pistachios, as they are easy to eat and nutritious.

Cashews

Powerful health benefits of 8 different nuts_cashews

Cashews are great because you can use them in different snacks and dishes. Its creamy texture makes it possible to do so. It is high in monounsaturated fats, which also brings additional health benefits. Here is the nutrient composition.

For every 100g cashews, you get 5.91g sugar, 3.3 g fiber, 30.19g carbs, 43.85g fat, and 18.22g protein. There are other nutrients but in minimal quantities, including 292mg magnesium, 6.68mg iron, 660mg potassium, 593g phosphorus and 37mg calcium.

Almonds

Powerful health benefits of 8 different nuts_almonds

Almonds are the nuts with the most fiber making is a useful one for weight management and keeping full for long. It makes the calories in the almonds less significant in weight gain. It is also high in calcium, and it offers about a quarter of what a cup of skim milk can provide.

Regular intake of almonds will help you lose weight because it has high fiber content. In fact, it is categorized as one of the best fiber sources. It is proven by many studies, and one standout result was that it helps cut cholesterol from the body.

This is the breakdown of nutrients in almond nuts. In a 23 almond nut serving, there are 3.5g fiber, 14g fat, 6g carbs, 6g proteins and 162 calories.

Peanuts

Powerful health benefits of 8 different nuts_peanuts

It is arguably one of the most popular nuts. It is high in protein and it comes with many other essential nutrients. They are typically legumes, but are considered nuts as they originate from a special plant family. 

Some of the main nutrient components in peanuts include amino acids, flavonoids, antioxidants and polyphenols. They are useful for improvement of overall health. The USDA provides the peanut nutrient composition as follows.

Peanuts have 4.72 g sugar, 8.5g fiber, 16.1g carbohydrates, 49.24g fat, and 25.8g proteins in a 100g serving. The fats are both polyunsaturated and monounsaturated. However, there are also saturated fats in peanuts but in insignificant amounts.

Apart from these main nutrients, you also get others including, 705mg potassium, 376 mg phosphorus, 168 mg magnesium, 4.58g iron, and 92mg calcium. Peanuts are highly accessible and they cost less than most nuts.

Brazil nuts

Powerful health benefits of 8 different nuts_Brazil nuts

They are popular for their high antioxidant content. Statistics show that it delivers almost 8 times more antioxidants than most of the nuts. 

It is because it’s high in selenium which is a strong antioxidant. The nutrient is useful to destroy particles and free radicals that may lead to heart disease and most cancers. It helps boost the immune system by promoting thyroid reproduction and its functions.

The revelation makes brazil nuts, something you should have stocked up in your home, especially in the cold or flu seasons.

In a 6 brazil nuts serving, you get 2,1g fiber, 19g fat, 3.3g carbs, 4g protein and 187 calories.

Pecans

Powerful health benefits of 8 different nuts_pecans

On the mention of pecans, you might already be thinking about its pie recipe. We’ll not talk about that today. Let’s focus on the pecan nuts. Pecans are also a good antioxidant source just like the brazil nuts, beans and blueberries. It helps protect against Alzheimer’s disease, cardiovascular diseases, and reduces the risk of cancer.

Let’s break down its nutrient composition. In a 19 halves serving, you get 3g fiber, 20g fat, 4g carbs, 3g proteins and 200 calories.

Final thoughts

The weight loss clinic recommends that you take nuts in various ways including in a trail mix, as a snack, in nut milk, as nut butters, and in a salad. You can never go wrong in nuts, and you’ll get great nutritional value from it. They are high in protein, fiber and antioxidants, making them good for taking care of your weight. However, you need to avoid eating too many nuts as you’ll end up taking many calories, which might lead you to gain weight especially if you do not work out.

References

“FoodData Central.” FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/170581/nutrients. Accessed 30 Mar. 2022.

“FoodData Central.” FoodData Central, fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients. Accessed 30 Mar. 2022.

 “Calories in 49 Kernels of Pistachio Nuts and Nutrition Facts.” FatSecret, www.fatsecret.com/calories-nutrition/usda/pistachio-nuts?portionid=35397&portionamount=49.000&frc=True. Accessed 30 Mar. 2022.

 “What Are the Most Healthful Nuts You Can Eat?” Medical News Today, 11 Sept. 2018, www.medicalnewstoday.com/articles/323042#six-most-healthful-nuts.Accessed 30 Mar. 2022.

“How Many Almonds in a Serving? | Food Network Healthy Eats: Recipes, Ideas, and Food News.” Food Network, https://www.foodnetwork.com/healthyeats/healthy-tips/2013/04/how-many-almonds-in-a-serving. Accessed 30 March 2022.

“Peanut Nutrition & Calories – Complete data of all nutrients.” Foodstruct, 23 March 2022, https://foodstruct.com/food/peanut. Accessed 30 March 2022.

“Brazil Nut Nutrition Facts and Health Benefits.” Verywell Fit, 1 April 2019, https://www.verywellfit.com/brazil-nut-nutrition-facts-calories-and-health-benefits-4114227. Accessed 30 March 2022.

 “The ‘Nut’ in Nutritious –.” American Pecans, 18 Mar. 2019, americanpecan.com/health-nutrition/the-nut-in-nutritious.

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