It might seem strange that how can a food item rich in fats be considered good for health. The fact is that studies and clinical trials suggest that consuming about 30-50 gms (a small handful) of nuts per day provides protection against heart disease & diabetes and may reduce the risk of obesity.
Nuts are a good source of protein and healthy fats.They also wonder which nut is the best to have? Letâs compare the nutrition for each type of nut and tell you which one is the healthiest, a good source of dietary fiber & provide a wide range of essential nutrients including B vitamins, Vitamin E, iron, zinc, potassium and antioxidants.
This delicately flavored nut is available throughout the year. Almonds have been an important part of our daily diet in most of Indian households especially as a growing child as it is believed to improve brain health. Studies support the fact too. Almonds contain two vital brain nutrients, riboflavin and L-carnitine which have been shown to increase brain activity and reduce risk of Alzheimerâs disease. Almonds are nutritive for the overall health and functioning of our nervous system. Monounsaturated fats, potassium, protein and fiber present in almonds all make a perfect combination to ensure heart health. It helps in increasing the good cholesterol (HDL). Eating about 15-20 almonds on daily basis is an easy way to get a dose of many vital nutrients. A small handful of almonds (about 23 kernels) provide 163 Kcals, 14g fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 3.5g fiber & 6g protein.
These are packed with omega-3-fatty acids. Studies indicate that omega-3âs are anti-inflammatory and help people with rheumatoid arthritis. Studies also suggest that eating about 28 walnut halves provide daily dose of antioxidants and phytosterols which can help reduce risk of breast cancer. They provide protection against heart diseases and help in maintain blood vessel health. Eating walnuts have also been found to be helpful in dealing stress. A small handful of walnuts (about 28gms) provide 175Kcals, 17g fat, 0mg cholesterol, 1mg sodium, 1.9g fiber & 7g protein.
Pistachios are a rich source of Vitamin B6, copper and manganese which are important for a healthy body. They are one of the best sources of Vitamin E, important to fight free radicals and for good skin health. They are the only nut with substantial amounts of two antioxidants, lutein and zeaxanthin which are helpful in reducing risk of age related blindness disorder in old people. Pistachios help in reducing Blood LDL cholesterol levels and hence support healthy heart health. A small handful of pistachios (about 28gms) provide 159Kcals, 13g fat, 0mg cholesterol, 0mg sodium, 2.9g fiber & 6g protein.
They are a good source of protein which makes them an important part of vegetarian and bodybuilding diets. Peanuts have higher concentration of anti-oxidants than many fruits and roasting increases its anti-oxidant content by 22%. Peanuts are also a good source of folate and iron, which is important for expecting women. Studies show that adding even small amounts of peanut products can LDL cholesterol by 14%. A small handful of dry roasted peanuts (about 28gms) provide 166Kcals, 14g fat, 0mg cholesterol, 2mg sodium, 2.3g fiber & 7g protein.