Interesting facts about Nuts!

  • Almonds have a long storage life and they can be stored up to 2 years.
  • Walnuts are the oldest known tree food.
  • The shell of the cashew is toxic and they can't be eaten.
  • Peanuts are not really nuts, they are the legumes.

How nuts are good to your health

Nuts are the natural healthy snack. The nuts are usually high in fat, but the fat which they contain is a healthy type and they are a good source of fibre and protein. Most of the fat that contains in nuts is monosaturated fat, as well as omega-6 and omega-3 polyunsaturated fat, they also contain some saturated fat. Nuts help to reduce the risk factors for metabolic syndromes, such as high blood pressure and cholesterol levels.

Here I'll mention some of the nuts which are high in nutrition which is very healthy for your body.

Almonds


    Almonds are the most popular tree nuts. These are highly nutritious and rich in healthy fats, antioxidants, vitamins and minerals. The antioxidants in almonds help to protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, ageing and diseases like cancer.

    Almonds are one of the best sources of Vitamin E, by gaining plenty of Vitamin E will help to lower the heart disease, cancer and also will help to control blood sugar. By consuming almonds 1 ounce (ie., 28grams) per day can help to reduce the "bad" cholesterol and by eating almonds will help to reduce the hunger so that you can control your overall calories intake, hence it promotes in weight loss.

    The 28 grams (ie., 1 ounce) of Raw Almonds contain the following nutritions 
  • Calories: 162
  • Fibre: 3.5 grams
  • Protein: 6 grams
  • Fat: 14 grams
  • Carbohydrates: 2.5 grams
  • Vitamin E: 37% of the RDI
  • Manganese: 32% of the RDI
  • Magnesium: 20% of the RDI [RDI refers to Reference Daily Intake]

Pistachios

 

    Pistachios are commonly consumed nut which is rich in proteins and fibres. Similarly to Almonds, Pistachios help to increase "good" HDL cholesterol levels.

    Pistachios are good when it is eaten raw, but when the pistachios are roasted then it contains high fat and it causes some risk factors to your heart and by consuming the pistachios more than 1 ounce (ie., 1 ounce) per day will increase your body weight. So pistachios should be consumed in the limited amount.
     
    The 28 grams (ie., 1 ounce) of Raw Pistachios contain the following nutritions 
  • Calories: 159
  • Fibre: 3 grams
  • Protein: 6 grams
  • Fat: 13.5 grams
  • Carbohydrates: 8 grams
  • Vitamin E: 3% of the RDI
  • Magnesium: 15% of the RDI
  • Vitamin B6: 28% of the RDI
  • Potassium: 6% of the RDI 

Walnuts


    Walnuts are a very popular healthy nut and it's an excellent source of the omega-3 fatty acid. By consuming the walnuts every day it helps to keep your heart healthy and also your brain. 

    Walnuts help to reduce the inflammation, which protects your body from many chronic diseases and it also helps to reduce the total cholesterol levels (ie.,) "bad" LDL cholesterol and it increases the "good" HDL cholesterol levels. Walnuts also help to control the blood pressure and helps the blood to flow normally and circulate the system. 

     The 28 grams (ie., 1 ounce) of Raw Walnuts contain the following nutritions 
  • Calories: 182
  • Fibre: 2 grams
  • Protein: 4 grams
  • Fat: 18 grams
  • Carbohydrates: 4 grams
  • Vitamin E: 1% of the RDI
  • Magnesium: 11% of the RDI 

Cashews


    Cashews are very popular and commonly consumed nuts by most of the people. Cashews are especially rich in unsaturated fats and it contains a significant amount of copper and mineral which is essential for energy production, healthy brain development and a strong immune system.

    Cashews also contain antioxidants which may help to reduce the inflammation and protect from various diseases.

    Cashews are rich in fibre and protein content, so they can reduce the hunger feel and will make you feel full and it is good to consume when cashews are raw, it is not good to consume when cashews are roasted because it contains high calories since it is roasted in oil or ghee and it contains more fat and cholesterol which is not good for your health.

    The 28 grams (ie., 1 ounce) of Raw Cashews contain the following nutritions 
  • Calories: 155
  • Fibre: 1 gram
  • Protein: 5 grams
  • Fat: 12 grams
  • Carbohydrates: 9 grams
  • Vitamin E: 1% of the RDI
  • Magnesium: 20% of the RDI 

Hazelnuts


    Hazelnuts are a rich source of vitamins and minerals and additionally, they have a high content of omega-6 and omega-9 fatty acids. It also provides significant amounts of antioxidants and these antioxidants protect your body from oxidative stress, which can damage your cell structure and promote ageing, cancer, heart diseases and also help to lower blood sugar levels.

    Hazelnuts may help to decrease the risk of cancers since it contains vitamin E and manganese. Hazelnuts may help to decrease inflammation due to their high concentrations of healthy fats.

The 28 grams (ie., 1 ounce) of Raw Hazelnuts contain the following nutritions 
  • Calories: 176
  • Fibre: 3.5 gram
  • Protein: 6 grams
  • Fat: 9 grams
  • Carbohydrates: 6 grams
  • Vitamin E: 37% of the RDI
  • Magnesium: 20% of the RDI 

Peanuts


    Peanuts are not tree nuts, unlike other nuts. Peanuts belong to the legume family. Peanuts help to improve heart disease risk factors and also helps to control the blood sugar.

    Peanuts are packed with healthy fats and high-quality protein and they are also high in calories. The fats which are in peanuts is mostly of monounsaturated and polyunsaturated fatty acids. Peanuts are low in carbs which makes a good dietary choice for people with diabetes.

    Peanuts are high in calories so by eating peanuts will help to reduce the hunger so that you can control your overall calories intake, hence it promotes weight loss and by consuming peanuts it prevents gallstones in both men and women. 

The 28 grams (ie., 1 ounce) of dry-roasted Peanuts contain the following nutritions 
  • Calories: 176
  • Fibre: 3 grams
  • Protein: 4 grams
  • Fat: 17 grams
  • Carbohydrates: 5 grams
  • Vitamin E: 21% of the RDI
  • Magnesium: 11% of the RDI 
    Therefore nuts are the healthiest snack you can consume, as they contain a wide range of essential nutrients which are good to your health. 

    The above mentioned are some of the nuts which are most popular among people across the world. I hope the information about the nuts will be helpful for all.  



Reference: Health magazine