Nuts are good for your beauty, they slow the aging process. Also, they have been proven in numerous studies to provide a variety of health advantages, particularly in terms of lowering heart disease risk factors.
But are they really the healthiest nuts generally all nuts are good sources of healthy.
Nuts are a nutritious snack, they contain no cholesterol and are rich in omega 3 fatty acids. Even though they are often heavy in fat, the fat they contain is of a healthy kind, they also have a high content of fiber and fats protein fiber many different vitamins minerals and antioxidants, and they provide us with much-needed energy and other benefits.
Maggie Mickelson wrote many of us don't get enough fiber, so eating more nuts as an easy way to get more of it she says plus many types of nuts are good sources of magnesium another nutrient many people fall short on another perk eating more.
Nuts can support your heart by helping to lower bad cholesterol and increase good cholesterol whatever type of nuts you choose they're a super portable and versatile food.
So, you should eat them as prevention of various diseases.
You are free to enjoy different kinds of nuts whenever you want.
Maggie Mickelson wrote many of us don't get enough fiber, so eating more nuts as an easy way to get more of it she says plus many types of nuts are good sources of magnesium another nutrient many people fall short on another perk eating more.
Nuts can support your heart by helping to lower bad cholesterol and increase good cholesterol whatever type of nuts you choose they're a super portable and versatile food.
So, you should eat them as prevention of various diseases.
You are free to enjoy different kinds of nuts whenever you want.
The healthiest nuts include almonds, cashews, walnuts, peanuts, and more. In this topic, we will share with you the 10 best healthiest nuts you can eat according to nutritionists.
Here are 10 super-healthy picks to load up on, from almonds and beyond.
1. Amonds.
There is a reason almonds get so much health hype.
In addition to being a solid source of fiber and protein, almonds have also been shown to help lower inflammation in the body and help you maintain a healthy weight.
(some of those inflammation benefits may stem from the fact that almonds are high in vitamin E, one serving provides 60 percent of your daily needs!).
Some research has even linked eating almonds with a decreased risk of developing colon cancer.
Just note that a one-ounce serving of almonds comes out to about 24 nuts, so keep an eye on your portions.
Per 1-ounce serving: 164 calories, 14 g fat (1 g sat fat), 6 g carbs, 1 g sugar, 3.5 g fiber, 6 g protein.
2. Brazil Nuts.
These nuts pack in plenty of selenium, a mineral involved in thyroid hormone production and that's crucial in antioxidant function for processes that protect us against cancer, " says dietition Kelly R. Jones, RD.
It's also great for hair skin and nail health.
One study even showed an immediate impact on blood cholesterol improvements within nine hours of ingestion.
You only need to eat two or three a day to get the beenfits, So do
not eat a whole handful of them like you would almonds.
Per 1-ounce serving: 187 calories, 19 g fat (4.5g sat fat), 3g carbs, 0 g sugar, 2 g fiber, 4 g protein.
3. Cashews.
Cashews have more iron than any other nut.
With iron being the most common nutrient deficiency, more people should include them in their diets.
The creamy texture of xashews also make them a great dairy replacement.
Try using ground salted cashews as a substitute for Parmesan.
Per 1-ounce serving: 160 calories 12 g fat (2 g sat fat), 9g carbs, 1g sugar, 2g fiber, 5g protein.
4. Macadamia Nuts.
Generally associated with cookies, macadamias are highly underrated.
Macadamia nuts are high in thiamin (a.k.a.Vitamin B1), manganese, and copper, and contain healthy monounsatured fat, the kind found in avocados and olive oil.
They are also great in salads or as a more nutritious coating for chicken or fish.
Per 1-ounce serving: 204 calories, 21g fat (0g sat fat), 3.9g carbs, 1g sugar, 2g fiber, 2.4g protein.
5. Peanuts.
Peanuts, through actually not a nut at all, but rather part of the legume family, are a good source of protein and many different Vitamins and minerals, such as magnesium and phosphorus.
Yes you can reap their benefits by eating peanut butter, but try not to go at the jar with a spoon.
Keep in mind that peanut butter is high in calories, so stick to the serving size of two tablespoons.
Per 1-ounce serving: 161 calories, 0.4 g fat (0 g sat fat), 4.5 g carbs, 1g sugar, 2g fiber, 7g protein.
6. Pistachios.
These little green gems make a great snack or salad-topper because of their high nutrient and antioxidant content.
They're one of the nuts with the highest concentration of the antioxidants lutein and zeaxanthin, both of which promote eye health.
Even better: Behavioral research has shown that it takes you longer to de-shell pistachios, so you are likely to eat less of them.
Per 1-ounce serving: 159 calories, 12.8 g fat (0 g sat fat), 7.7 g carbs, 2.1 g sugar, 3 g fiber, 5.7 g protein.
7.Walnuts.
"Walnuts are a super plant source of omega-3 faftty acids, which are essential in our diet and help to reduce the risk of heart disease.
Through they are a little higher in calories and fat than other nuts, they conatin healthy fat that the body needs (and which helps you stay fuller for longer).
Add walnuts to banana bread or oatmeal, or snack on 'em plain.
Per 1-ounce serving: 220 calories, 22 g fat (0 g sat fat), 5 g carbs, 1 g sufar, 2 g fiber, 5 g protein.
8. Pecans.
Pecans are one of the best known dietary sources of Vitamine E, they are also a great source of thiamin, a B vitamin that plays a key role in energy metabolism.
You can use them in yogurt oatmeal, soups, veggie sides, and more.
Fall is the perfect time to sprinkle them on just about everything.
Per 1-ounce serving: 196 calories, 20 g fat (0 g sat fat), 3 g carbs, 1 g sugar, 2 g fiber, 2.6 g protein.
9. Pine Nuts.
Pine nuts are a good source of vitamin E and K, as well as iron and magnesium.
Iron, which is essential for oxygen transportation throughout the body, is especially important for vegetarians, who may fall short on the mineral without meat in their diet.
Pine nuts contain nearly eight grams of iron per cup, so they are a great source of the mineral.
Use pine nuts to make pesto or sprinkle them on top of pastas, salads, chicken, or fish for a healthy crunch.
Per 1-ounce serving: 190 calories, 19 g fat (1.5 g sat fat), 0 mg sadium, 4 g carbs, 1 g sugar, 1g fiber, 4g protein.
10. Hazelnuts.
In addition to tasting delish in Nutella, hazelnuts are a good source of vitamin E, copper, manganese, and antioxidants.
Their antioxidants have even been shown to help decrease cholesterol and inflammation.
Enjoy hazelnuts as a snack, or add toasted hazelnuts to veggie dishes, salads, and pasta.
(Just be sure to keep the skin on, since it contains the highest concentration of antioxidants.) or, skipe the store-bought stuff and make your own hazelnut spread at home with hazelnuts, cocoa, and a touch of sweetener.
Per 1-ounce serving: 178 calories, 17g fat (1.3g sat fat), 0mg sodium, 4.7 g carbs, 1.2 g sugar, 2.8 g fiber, 4.2 g protein.
Quick and Easy Healthy Recipes with Nuts
Here are some recipes for preparing some quick and tasty treats with nuts:
Peanuts with Honey
For this dessert you need: 450 gr peanuts, 250 ml honey, 2 tablespoons butter, 1/4 cup sugar, salt, vanilla extract and cinnamon.
Bake the peanuts at 160C and prepare a baking pan lined with oiled aluminum foil. Mix butter, honey, vanilla, cinnamon and a pinch of salt.
- Melt all that by streaming.
- Add peanuts and mix well.
- Such coated peanuts spread on the prepared pan, and bake them for - 20 minutes, but with mixing every 5 minutes. When golden brown, remove them from the oven and stir ccasionally until cool.
- After two minutes, sprinkle them with sugar.
Walnuts with Lemon and Orange.
You need: 3 cups of nuts, 4 tablespoons of orange juice, 1 tablespoon honey, 1.5 cups of sugar, 1/4 cup freshly grated orange rind, 1 teaspoon freshly grated lemon zest and 1/4 cup of lukewarm water.
- Mix water, honey, juice and sugar in a bowl and place in the cooker at medium temperature.
- Stir until the sugar melts.
- Leave on the oven until it reaches a temperature of 115C.
- Remove and add a peels and nuts, and mix well.
- Get them to the prepared casserole. Allow to completely cool and harden.