These 6 Are The Healthful Nuts You Shouldn’t Skip: Here’s The Reason Why

Enjoyed on all kinds of diets from vegan to keto, nuts serve as a very popular food

These 6 Healthful Nuts You Should Know There Benefits

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In today’s article, we are going to tell you about the benefits of 6 healthful nuts namely Peanuts, Almonds, Pistachios, Cashews, Walnuts and Hazelnuts. Nuts are a good source of fibre and apparently each type of nut offers different nutritional benefits. These are in fact among the best sources of plant-based proteins. Fortunately, you can buy most nuts from the store already shelled and ready to eat. According to a study, a diet rich in nuts may help to prevent some chronic diseases.

All nuts have different nutrition credentials. Find out more about the amazing health benefits of nuts and which nut will offer what health benefits.

1. Peanuts

Peanuts are often more affordable nuts. They are an excellent way to boost the amount of protein in their diet. Technically a legume, peanuts contain a range of antioxidants, flavonoids, polyphenols, and amino acids. They have the highest amount of folates which are essential for brain development and help to promote a healthy pregnancy. Peanuts are high in Vitamin E and help fight depression and reduce the risk of heart disease.

100 g of peanuts contains

  • Energy 567 calories
  • Protein: 25.80 g
  • Carbohydrate: 16.13 g
  • Fiber: 8.50 g
  • Sugar: 4.72 g
  • Calcium: 92 milligrams (mg)
  • Fat: 49.24 g
  •  Iron: 4.58 mg
  • Magnesium: 168 mg
  • Phosphorous: 376 mg
  • Potassium: 705 mg
  • Folate: 68 mcg

2. Almonds

Almonds

These have the highest content of calcium. Almonds are also high in vitamin E, fiber and magnesium and help lower cholesterol and reduce the risk of heart disease. They can also help protect against diabetes.

100 g of almonds contains

  • Energy 579 calories
  • Protein: 21.15 g
  • Fat: 49.93 g
  • Carbohydrate: 21.55 g
  • Fiber: 12.50 g
  • Sugar: 4.35 g
  • Calcium: 269 mg
  • Iron: 3.71 mg
  • Magnesium: 270 mg
  • Phosphorous: 481 mg
  • Potassium: 733 mg
  • Vitamin E: 25.63 mg

3. Pistachios

They are rich in vitamin B6, which is important for keeping hormones balanced. They contain two important antioxidants lutein and zeaxanthin that play an important role in protection of eyes. Again pistachios may lead to a reduced risk of heart-related health issues.

Pistachios

100 g of Pistachios contains

  • Energy 560 calories
  • Protein: 20.16 g
  • Fat: 45.32 g
  • Carbohydrate: 27.17 g
  • Fiber: 10.60 g
  • Sugar: 7.66 g
  •  Calcium: 105 mg
  •  Iron: 3.92 mg
  • Magnesium: 121 mg
  • Phosphorous: 490 mg
  • Potassium:1,025 mg
  • Vitamin B6: 0.5 mg

4. Cashews

Cashews are rich in monounsaturated fats. These are a useful source of minerals like iron and zinc, cashews. They’re also rich in magnesium, which can improve or delay age-related memory loss. Cashews help prevent cancer, promote a healthy heart and strong bones, and also are good for your skin and hair.

Cashews

100 g of Cashews contains

  • Energy 553 calories
  • Protein: 18.22 g
  • Fat: 43.85 g
  • Carbohydrate: 30.19 g
  • Fiber: 3.30 g
  • Sugar: 5.91 g
  • Calcium: 37 mg
  •  Iron: 6.68 mg
  • Magnesium: 292 mg
  • Phosphorous: 593 mg
  • Potassium: 660 mg
  • zinc : 1.6 mg

5. Walnuts

Walnuts are higher in calories. They are a good source of protein, flavonoids and phenolic acid. Walnuts are good for your heart, can help protect against cancer, and help in reducing depression and Alzheimer’s.

Walnuts

100 g of Walnuts contains

  • Energy 654 calories
  • Protein: 15.23 g
  •  Fat: 65.21 g
  • Carbohydrate: 13.71 g
  • Fiber: 6.7 g
  • Sugar: 2.61 g
  • Calcium: 98 mg
  • Iron: 2.91 mg
  • Magnesium: 158 mg
  • Phosphorous: 346 mg
  • Potassium: 441 mg
  • Manganese 1 mg

6. Hazelnuts

These are rich in unsaturated fats (mostly oleic acid). They also have a high content of magnesium, calcium and vitamins B and E. Hazelnuts have high levels of homocysteine, an amino acid that has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts may help reduce cholesterol and can be a boon for your heart. It helps reduce the risk of cancer, and aid in muscle, skin, bone, joint and digestive health.

Hazelnuts

100 g of hazelnuts contains

  • Energy 628 calories
  • Protein: 14.95 g
  • Fat: 60.75 g
  • Carbohydrate: 16.70 g
  • Fiber: 9.7 g
  • Calcium: 114 mg
  • Iron: 4.70 mg
  • Magnesium: 163 mg
  • Phosphorous: 290 mg
  • Potassium: 680 mg

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