A healthy diet is an integral part of having a healthy lifestyle and making nuts a part of diet shows your love and extra caring towards your body and skin. Nuts are plant diets and generally high in fats, and amino acids and has zero cholesterol value. Nuts consist of a great number of nutrients, it consists of healthy monounsaturated and polyunsaturated fats about 73% and stable the amount of protein and fiber. Nuts furnish our body with good amount and range of vitamins and essential nutrients including B group vitamins and very essential component vitamin E which nourishes our skin and recharge our brain as in combination to look super great and possessing sharp mind. It has majority all macronutrients such as calcium, zinc, potassium, magnesium and most importantly the antioxidants compounds such as flavonoids and resveratrol and has selenium manganese and copper in small amounts.
Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterol. Nuts are naturally low in sodium, contain potassium and most contain some carbohydrate in the form of natural sugars. Chestnuts are different they are rich in low glycemic index carbohydrates and low in fat making them more like a grain.
Variety of nuts are present naturally such as Brazil nuts has good amount of fiber and daily consumption of 2 brazilian nuts feeds 100% RDI [Reference Daily Intake] for selenium for an adult and most commonly found in households cheaper than other nuts is almonds.Other nuts includes cashews, hazelnuts, macademia nuts, hazelnuts, peacans, pine nuts, pistachios, walnuts, chestnuts. These variety of nuts contains specific and unique combinations and pairs of nutrients which is essential for overall human growth. Here below consists a list nuts with its nutrients present factors :-
Almonds: contains protein, calcium and vitamin E.
Pistachios: It is rich in protein, potassium, plant sterols, and the antioxidant resveratrol
Walnuts: It has alpha-linoleic acid: plant omega 3 fatty acids and antioxidants.
Cashews: contains nonhaem (plant-based) iron and has alow GI rating
Chestnuts: has low GI, fiber and vitamin C ( much vitamin C is lost during cooking)
Hazelnuts: It has fiber, potassium, folate, B-group vitamin and vitamin E
Macadamias:It has the highest monounsaturated fats, thiamin, and manganese
Pecans:It has fiber and antioxidants
Pine nuts: Consists of vitamin E and the arginine amino acid
One serving — that is 1 ounce -28 grams or a small handful — packs roughly contains :-
- Calories: 161
- Fat: 14 grams
- Protein: 6 grams
- Carbs: 6 grams
- Fiber: 3.5 grams
- Vitamin E: 37% of the Reference Daily Intake (RDI)
- Magnesium: 19% of the RDI
Almonds may help reduce heart disease reduces the risk of diabetes.
Pistachios may improve cholesterol levels.
Walnuts an excellent source of the omega 3. Eating walnuts daily may benefit heart health and potentially even your brain so it is suggested for children to eat.
Cashews they may improve blood lipid levels and reduce blood pressure and can improve symptoms of metabolic syndrome.
Pecans are loaded with pack of antioxidants and helps to lower LDL or bad cholesterol.
Macademia nuts can lower both total cholesterol and “bad” LDL cholesterol in those with high cholesterol levels.
Brazil nuts are an excellent source of selenium and also helps to reduce cholesterol levels, oxidative stress and inflammation.
Hazelnuts are very nutritious and good source of proteins and vitamin E. Also helps to heart disease risk factors.