2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The nuts are healthy and are an easy way to get a healthy breakfast at any time. Although they are usually high in fat, they are healthy and healthy. Nuts are also a good source of fiber and protein.
Many studies show that nuts provide a variety of health benefits - especially in terms of reducing the risk factors for heart disease. Here are 9 types of delicious nuts and their health benefits.
Health benefits of eating nuts
In general, nuts are good sources of fat, fiber and protein. Most of the fats in nuts are monounsaturated fats, as well as omega-6 and omega-3 polyunsaturated fats. However, they do contain some saturated fat. Nuts also have a number of vitamins and minerals, including magnesium and vitamin E. Many studies have looked at the health benefits of increased nut intake. An analysis of 33 studies found that diets high in nuts did not significantly affect weight gain or weight loss. And yet, although it has little effect on weight, many studies show that people who eat nuts, live longer than those who do not.
1. Almonds
Almonds are nuts that contain a number of useful nutrients. One serving - 28 grams or a handful, contains approximately 161 calories, 14 grams of fat, 6 grams of protein and 6 grams of carbohydrates. Almonds can improve cholesterol levels. A number of studies have found that eating almonds often can reduce "bad" LDL cholesterol, total cholesterol, and oxidized LDL cholesterol, which is especially harmful to heart health.
2. Pistachio
Pistachio is a nut that is high in fiber. A handful or about 28 grams of pistachios contains about 156 calories, 12.5 grams of fat, 6 grams of protein and about 8 grams of carbohydrates. Like almonds, pistachios can improve cholesterol levels.
3. Nuts
Walnuts are a very popular nut and an excellent source of omega-3 fatty acids and alpha-linolenic acid. A handful of walnuts contain about 182 calories, 18 grams of fat, 4 grams of protein, 4 grams of carbohydrates. A number of studies claim that eating walnuts significantly lowers total cholesterol and "bad" LDL cholesterol, while increasing "good" HDL cholesterol levels. Interestingly, a study of college students found that eating walnuts has a beneficial effect on the brain.
4. Porridge
Cashews are a tree nut that contain many nutrients. A handful of cashews or 28 grams has 155 calories, 12 grams of fat, 5 grams of protein, 9 grams of carbohydrates. A number of studies have examined whether diets high in cashews can improve the symptoms of metabolic syndrome. A study concluded that a diet containing 20% of cashew calories improved blood pressure in people with metabolic syndrome.
5. Pecan
Pecans are often used in desserts, but they are quite nutritious and nutritious nuts. A handful of pecans or 28 grams contain 193 calories, 20 grams of fat, 3 grams of protein, 4 grams of carbohydrates. Several studies have shown that pecans can lower "bad" LDL cholesterol in people with normal cholesterol levels. Like other nuts, pecans also contain polyphenols, which are compounds that act as antioxidants.
6. Macadamia nuts
Macadamia nuts contain a wide range of nutrients and are a great source of monounsaturated fats. A handful of macadamia nuts or 28 grams have 200 calories, 21 grams of fat, 2 grams of protein, 4 grams of carbohydrates. Many of the health benefits of macadamia nuts are related to heart health.
7. Brazil nuts
Brazil nuts come from a tree in the Amazon and are an incredibly rich source of selenium. A handful of Brazil nuts or 28 grams contain 182 calories, 18 grams of fat, 4 grams of protein, 3 grams of carbohydrates. Selenium is a mineral that acts as an antioxidant. Selenium deficiency is rare and usually occurs only in certain disease states. For example, according to a study, people undergoing hemodialysis for kidney disease suffer from a lack of selenium. When these people eat only one Brazil nut a day for three months, the levels of selenium in the blood begin to return to normal.
8. Hazelnuts
There are many hazelnuts nutritious nuts. A handful of hazelnuts or 28 grams contain 176 calories, 9 grams of fat, 6 grams of protein, 6 grams of carbohydrates. Like many other nuts, hazelnuts have a beneficial effect on risk factors for heart disease. One study found that a diet rich in hazelnuts lowers total cholesterol, "bad" LDL cholesterol and triglycerides.
9. Peanuts
Unlike the other nuts in this article, peanuts are not tree nuts, but belong to the legume family. However, they have similar nutritional profiles and health benefits as the nuts listed above. A handful of peanuts or 28 grams contain 176 calories, 17 grams of fat, 4 grams of protein, 5 grams of carbohydrates. A study of more than 120,000 people found that higher peanut intake was associated with lower mortality. Interestingly, a study claims that women who ate peanut butter more than five times a week had lower levels of type 2 diabetes.
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