What are the health benefits of nuts? What are the types of nuts? If we say that nuts are one of the best foods and super healthy food for the body, we are not wrong. Iranian nuts are rich in nutrients and proteins that are very useful to humans. Nuts contain unsaturated fats, which are known to be beneficial and in addition to not having the dangers of saturated fats, they can even lower cholesterol levels in the body and regulate blood sugar.
What are the health benefits of nuts?
A series of studies on nuts show that eating nuts daily can greatly reduce the risk of diabetes and heart disease and may even extend life. The study found that people who ate nuts every day lived longer and healthier lives than those who did not. eveyone’s favorite: the best nuts to eat. Here are some of the highlights of nuts: •An excellent source of fiber•High protein•Rich in antioxidants•Reduce harmful cholesterol in the body•Reduce the risk of cardiovascular disease•Help to lose weight•Contains valuable nutrients such as magnesium, copper, and vitamin E. Due to the extraordinary properties of nuts, their use is now an integral part of diets, and nutritionists, knowing the benefits of nuts, put them in people’s food baskets. After getting acquainted with the unique benefits and properties of nuts, it is time to look at the 6 types of nuts and their characteristics.
Almond is one of the popular fruits of the tree that is often eaten raw or roasted. Almonds are often sold without peel and are an easy and healthy snack for people. Nutrients in every serving of almonds: •Protein: 6 grams•Fiber: 3.5 g•Fat: 14 grams•Calories: 161While almonds are high in calories compared to other nuts, 10 to 15 percent of these calories are not absorbed by the body due to their breakdown. The high content of unsaturated fat in almonds can be a beneficial option for diabetics; Because foods that are low in carbohydrates and high in fat, protein and fiber instead prevent blood from clotting. Almonds can be considered a superfood because of their richness in minerals and vitamins. Almonds are rich in vitamin E and manganese and provide more than 30% of the recommended daily allowance of both nutrients. Almonds are one of the best sources of vitamin E due to their high concentration per serving. Vitamin E is used to treat high blood pressure and heart disease, as well as to relieve vascular disease. Vitamin E also increases energy and improves physical endurance, which is very useful for athletes and can increase their efficiency in training. Almonds also contain magnesium, vitamin B2, phosphorus, calcium, and copper, as well as a variety of antioxidants. Magnesium is a beneficial nutrient for controlling blood sugar and is also known as an antioxidant to reduce the risk of cancer. Almonds contain more calcium per serving than any other kernel. Therefore, to get the most benefit from eating almonds, it is better to use raw or roasted almonds. Today, the use of almond flour as a healthy alternative to traditional wheat flour has become very popular and people who want to consume fewer carbohydrates, use this flour.
Pistachio is one of the popular nuts and when we hear the name of pistachio, we subconsciously remember the green color, unique shell, and even its price. The taste of pistachios in ice cream, cookies, and other desserts is excellent and pleasant and is always mentioned as a nutritious snack. Nutrients in each serving of pistachios: •Protein: 6 grams•Fiber: 3 grams•Fat: 12 grams•Calories: 156Compared to other nuts, pistachios are relatively low in calories and high in protein. Also, the ratio of protein to healthy fat is one to two. Pistachio is a delicious snack that you can taste at any time. Pistachios are very rich in vitamin B6, which helps regulate blood sugar and produce hemoglobin. Vitamin B6 also increases metabolism, healthy liver function, and improves eye health, and pistachios are one of the foods rich in this vitamin. One of the characteristics of the pistachio index is improving and promoting intestinal health. Eating pistachios increases the growth of healthy bacteria in the stomach, which greatly reduces the risk of indigestion, heart disease, and cancer. Pistachios also have many antioxidants that help lower blood cholesterol and maintain the health of your blood vessels by producing essential amino acids necessary for the body.
Many people are familiar with hazelnut as a flavoring for coffee but have never eaten or even seen real hazelnut. However, hazelnut can be a great addition to a balanced diet. Hazelnut is small circular nuts that have a unique flavor and bring a sweet color and smell to any food.
Nutrients in each serving of hazelnut: •Protein: 4.2 grams•Fiber: 2.7 grams•Fat: 17 grams•Calories: 176One of the things that makes hazelnut unique is that they contain the highest amount of proanthocyanidin (PAC) compared to other nuts. PACs are good for your health; Because they have 20 times more antioxidant activity than vitamin C and 50 times more than vitamin E. Antioxidants act as cleansers in the body by eliminating harmful free radicals in cells. PACs are known to preserve skin youth and preserve cells to fight to age. They also help the immune system to prevent disease. Hazelnut is one of the substances that help strengthen the brain a lot. Many of the nutrients in hazelnut, including vitamin E, folate, thiamine, and manganese, strengthen your brain and prevent degenerative diseases such as Alzheimer’s. Hazelnut improves cognitive function so you can focus better and think more clearly and deeply.
Walnut is a dried fruit of the tree, which is known for its special appearance and pale brown color. Walnuts have a unique flavor that makes them popular in salads, desserts, and bread. Nutrients in each serving of walnut: •Protein: 4.3 grams•Fiber: 1.9 grams•Fat: 18.3 grams•Calories: 185Eating walnut can have a significant effect on lowering the body’s cholesterol. Also, walnut is a source of antioxidants and make it a powerful cleanser in the body; Because antioxidants kill free radicals and prevent damage to the body.
Peanut is one of the most well-known nuts, the butter of which is very popular among the maples. However, you may not know that peanuts can prevent gallstones, and studies show that they also prevent depression. Nutrients in every serving of peanut: •Protein: 7 grams•Fiber: 2.4 grams•Fat: 14 grams•Calories: 161Peanut is a great source of protein, healthy fats, and antioxidants. Peanut also contains copper, manganese, phosphorus, vitamin E, and vitamin B1. One of the nutrients in a peanut that makes them unique is biotin. Biotin, also known as B7, helps enzymes function in the body and strengthens nails and hair. Biotin is especially important for pregnant women; Because any biotin deficiency in pregnant women increases the risk of birth defects. In addition to having biotin, peanuts are essential for pregnant women due to the presence of folic acid. Using folic acid during pregnancy helps the baby’s brain and nervous system grow. Studies have shown that eating at least one serving of peanut a week reduces a person’s risk of heart disease by 25 percent. This is due to the high concentration of healthy fatty acids in peanuts that prevent the production of cholesterol.
Cashew, which is very similar in appearance to the moon, are the kernels of a small tree that grows in subtropical climates. Cashew has a sweet and delicate taste that makes them suitable for raw or roasted consumption. Cashew is found in many vegetarian recipes and can be used to make cashew cheese or cashew butter. Nutrients in every serving of cashews: •Protein: 5.1 grams•Fiber: 0.9 g•Fat: 12 grams•Calories: 155Cashew have very little fiber compared to other nuts, but they contain vitamin E, vitamin K, vitamin B6, zinc, iron, selenium, phosphorus, magnesium, and copper, which compensate for the lack of fiber. All the minerals and vitamins in cashew are essential for a healthy body.
One of the amazing benefits of cashew nuts is their ability to improve eyesight. Cashews contain large amounts of antioxidants called lutein and zeaxanthin, which prevent macular degeneration. The macula is a small area in the center of the retina that allows you to see objects directly in front of you. The antioxidants in cashew also reduce the amount of ultraviolet light that enters the eye to reduce the risk of sun damage.
The last word
Nuts are one of the most delicious snacks that have many health benefits. Therefore, including several types of them in the daily diet causes the body to receive the necessary energy and many other nutrients. Of course, it is important to know that consuming too much of some of these delicious foods can harm your health.
If you are trying to lose weight, improve your health or just eat healthy food, try adding nuts to your diet. Eating nuts is not only a recommendation for a healthy and balanced life, but it is also essential and you can use it to ensure your health against many diseases.