KNOW YOUR NUTS

TYPES OF NUTS AND THEIR HEALTH BENEFITS
ALMONDS

Nutrition values

  • Serving size - 50 grams
  • Grams of fat/serving - 30 grams
  • Calories accordingly - 250 to 280 approx.
  • Carbohydrates- 5 grams
  • Protein- 8 to 10 grams (2nd class)
  • Vitamin E: 37% of daily of the reference daily intake (RDI)

Health Benefits

  • Almonds deliver massive amount of nutrients they are fantastic source of antioxidants.
  • Almonds are high in vitamin E, these antioxidants tend to build up in cell membrane in your body, protecting your cells from oxidative damage.
  • Eating almonds reduces hunger lowering your overall calorie intake.
  • Almonds are rich in magnesium which can help lower blood pressure. Adding magnesium rich food like almonds can protect you from low magnesium levels.
There are 98 published research papers to date (with 19 more in progress) on the health effects of almonds, in particular their effect on heart health, diabetes and weight management. Almonds were one of the first foods awarded a qualified health claim in the US.

PISTACHIOS

PISTACHIOS ARE COMMONLY CONSUMED NUT THAT IS HIGH IN FIBER.

Nutrition values

  • Serving size - 28 grams
  • Grams of fat/serving - 12.5 grams
  • Calories accordingly - 156 approx
  • Carbohydrates- 5 to 8 grams approx
  • Protein- 6 to 8 grams
  • Vitamin E: 3% of daily of the reference daily intake (RDI)

Health Benefits

  • Loaded with nutrients, potassium, phosphorus, vitamin B6, thiamine, copper and manganese.
    • Notably, pistachios are one of the most vitamin B6 food around.
  • High in antioxidants. Among nuts, Pistachios have the highest content of lutein and zeaxanthin both of which are very important antioxidant for eye health.
  • Promote healthy gut bacteria, including pistachios in the diet great way to improve overall health.
Pistachios provide a rich, nutty flavor and texture to savory chicken or seafood meals, as well as sweet baked goods and grain-based sides.

WALNUTS

WALNUTS PROVIDE HEALTHY FAT, FIBER, VITAMINS & MINERALS. THEY ARE AN EXCELLENT SOURCE OF THE OMEGA- 3 FATTY ACID ALPHA.

Nutrition values

  • Serving size - 28 grams
  • Grams of fat/serving - 18 grams
  • Calories accordingly - 182 approx
  • Carbohydrates- 4 grams approx
  • Protein- 4 grams
  • Vitamin E: 1% of the RDI

Health Benefits

  • Super plant source of Omega 3s.
  • Promotes healthy gut.
  • Supports weight control.
  • Supports good brain function, improves blood fats.
  • A daily ounce (43 gram) serving of walnuts may help Lower harmful cholesterol and triglyceride levels.
Walnuts are rich in antioxidants and healthy fats. They may reduce heart disease and cancer risk, as well as improve brain function and possibly slow the progression of Alzheimer's disease.

PEANUTS

PEANUTS ARE PACKED WITH HEALTHY FATS AND HIGH QUALITY PROTEIN. THEY'RE ALSO FAIRLY HIGH IN CALORIES COMPARED TO OTHER NUTS.

Nutrition values

  • Serving size - 3.5 Ounces (100 grams )of raw peanuts
  • Grams of fat/serving - 49.2 grams
  • Calories accordingly - 567 approx
  • Carbohydrates- 16.1 grams approx
  • Protein- 25.8 grams
  • Saturated- 6.28 grams
  • Monounsaturated- 24.43 grams
  • Polyunsaturated- 15.56 grams
  • Omega-6- 15.56 grams

Health Benefits

  • Excellent source of many vitamins and minerals,these include biotin, copper,niacin,folate. Manganese, vitamin E and magnesium.
  • Peanuts contain various bioactive plant compounds and antioxidants.
  • Peanut may help prevent heart disease.
  • However, being high in sugar (carbs) and a high calorie food and should not be eaten in excess.
There are over 500 peanuts in a jar of peanut butter. It takes approximately 540 peanuts to make one 12-ounce jar of peanut butter.

BRAZIL NUTS

BRAZIL NUTS ARE AN EXCELLENT SOURCE OF SELENIUM. THEY MAY ALSO HELP REDUCE CHOLESTEROL LEVELS, OXIDATIVE STRESS AND INFLAMMATION.

Nutrition values

  • Serving size - 28 grams
  • Grams of fat/serving - 18 grams
  • Calories accordingly - 182 approx
  • Carbohydrates- 3 grams approx
  • Protein- 4 grams
  • Fiber- 2 grams
  • Vitamin E- 8% of the RDI

Health Benefits

  • Brazil nuts may offer surprising and powerful Nutritional benefits, including boosting heart health Providing antioxidants and improving brain function.
  • Brazil nuts are among the richest dietary sources of Selenium, an essential mineral with antioxidant properties. Selenium plays an important role in Reproduction, metabolism and immune health.
  • Anti-inflammatory effects, the antioxidant properties Of Brazil nuts may help reduce inflammation in the of the body.
Brazil nut trees produce fruit almost exclusively in pristine forests, as disturbed forests lack the large-body bees that are the only ones capable of pollinating the tree’s flowers.

MACADAMIA NUTS

MACADAMIA NUTS ARE RICH IN VITAMINS, MINERALS AND FIBER, YET LOW IN CARBS AND SUGAR. THEY BOOST HEALTHY MONOUNSATURATED FATS.

Nutrition values

  • Serving size - 28 grams
  • Grams of fat/serving - 23 grams
  • Calories accordingly - 204 approx
  • Carbohydrates- 4 grams approx
  • Protein- 2 grams
  • Fiber- 3 grams
  • Iron-6% of the DV
  • Vitamin E- 5% of the RDI

Health Benefits

  • Brazil nuts may offer surprising and powerful Nutritional benefits, including boosting heart health Providing antioxidants and improving brain function.
  • Brazil nuts are among the richest dietary sources of Selenium, an essential mineral with antioxidant properties. Selenium plays an important role in Reproduction, metabolism and immune health.
  • Anti-inflammatory effects, the antioxidant properties Of Brazil nuts may help reduce inflammation in the of the body.
Oils obtained from macadamia nuts have application in the cosmetic industry for the manufacture of the anti-aging creams.

PINE NUTS

PINE NUTS ARE AN EXCELLENT SOURCE OF THE B COMPLEX GROUP OF VITAMINS SUCH AS THIAMIN, RIBOFLAVIN, NIACIN, VITAMIN B6 (PYRIDOXINE) AND FOLATES.

Nutrition values

  • Serving size - 28 grams
  • Grams of fat/serving - 68.37 grams
  • Calories accordingly - from carbs 8%
  • Carbohydrates per 100 gram- 13 grams approx
  • Protein- 13.69 grams
  • Fiber- 3.7 grams

Health Benefits

  • Like almonds, pines too are an excellent source of vitamin -E; contain about 9.33mg per 100g (about62% of RDA) --Pines are one of the gluten free tree nuts,and therefore,are a popular ingredient in the preparation Of gluten free food formulas. Healthy alternative in people with wheat food allergy and celiac disease.
  • Pine nuts comprise of numerous health promoting Pine nuts comprise of numerous health promoting.
  • Pine kernels are, indeed, a splendid source of plant derived nutrients, essential minerals, vitamins and heart Friendly monounsaturated fatty acids that help benefit In reducing cholesterol levels in the blood.
Pine nuts are the edible seeds from pine trees, and their light, buttery taste makes them a popular snack and a flavorful cooking ingredient.

PECANS

PECAN NUTS ARE FIBER PACKED, THEY PROMOTE COLON HEALTH AND FACILITE REGULAR BOWEL MOVEMENTS. PECAN NUTS PREVENT CONSTIPATION AND REDUCE THE RISK OF COLITIS BY CLEANING OUT THE GASTROINTESTINAL SYSTEM.

Nutrition values

  • Serving size - 28 grams
  • Grams of fat/serving - 20 grams
  • Calories accordingly - 193
  • Carbohydrates- 4 grams
  • Protein- 3 grams
  • Fiber- 2.5 grams
  • Vitamin E- 2% of the RDI

Health Benefits

  • Power house of vitamins and minerals such as manganese potassium, calcium, iron, mangnesium, zinc and offering some wonderful health benefits.
  • Heart healthy, pecan nuts contain monounsaturated fats such as oleic acid along with phenolic antioxidants which help reduce risk of heart disease.
  • Improves digestion.
  • Boosts immunity, “Adequate intake of manganese is vital for nerve conduction and brain Function, and pecans are a rich source of manganese which is a powerful antioxidant.
The name “pecan” is a Native American word of Algonquin origin that was used to describe “all nuts requiring a stone to crack.” Pecan trees may live and bear edible nuts for more than 300 years.

CONCLUSION :

Nuts have it all!

Rich in energy, protein with antioxidants , vitamins , minerals. Nuts are one of the healthiest snacks you can eat, as they contain a wide range of essential nutrients the nutrient profile of nuts differ, so eat a variety but not in excess.

Raw and roasted, both have a similar nutrient content, nuts are generally roasted to improve their texture and taste they can be roasted with or without oil.

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