10 types of nuts that are rich in benefits

Nuts are a good source of energy for the body because they contain a variety of important nutrients such as protein, vitamins, minerals and healthy fats. Health experts say that there are many types of nuts that can be selected as a healthy snack for daily consumption

In fact, a recent report in the American Journal of Clinical Nutrition found that adults who included nuts in their daily diet experienced a positive impact on weight loss as well as changes in their waist circumference.

Tara Gidus, a nutritionist for the Orlando Magic NBA Basketball team, says eating nuts is an ideal way to get micronutrients in food. According to him, there are 10 types of nuts that are the most nutritious (per 1 oz serving), including:

1. Pistachios

Pistachios are low in calories. A serving of pistachios provides 12 percent of your daily fiber needs. Nearly 90 percent of the fat content is unsaturated fats (healthy fats). These nuts are also rich in vitamin B6 and thiamin. Pistachios are one of the greatest sources of antioxidants among all nuts and can help reduce cholesterol and lower blood pressure.

2. Cashews

Cashews have more than double the iron for 1 ounce of beef. These nuts provide 38 percent copper for your body's daily needs. If you are deficient in copper, you are at risk for anemia, osteoporosis and arthritis. Another risk is that it increases your LDL cholesterol levels and makes your body more susceptible to infection.

Cashews are also a source of zinc, which plays an important role in boosting the immune system. In addition, zinc can also aid in wound healing. Cashews have less fat per serving than nearly all other nuts.

3. Pecans

Research shows that eating a serving of pecans every day can help protect you against age-related motor neuron degeneration and disorders such as Lou Gehrig's disease. There is also evidence that pecans can prevent heart disease and lower cholesterol levels. Pecans contain 60 percent monounsaturated fat and also contain more than 19 vitamins and minerals.

4. Walnut

Walnuts or a type of walnut are a delicious and popular healthy snack in the world. Walnuts have high levels of omega-3 fatty acids. Various studies have shown that walnuts play an important role in controlling diabetes, pre-diabetes and metabolic syndrome. These nuts are also a great source of magnesium and phosphorus. Some researchers claim that walnuts are an important food that can fight age-related cognitive decline.

5. Brazil nuts

A serving of Brazil nuts contains high selenium. Selenium is a mineral that is essential to the thyroid and maintains immune function. These nuts have the highest amount of magnesium compared to other snack nuts. This substance is very useful for maintaining bone growth and density.

6. Peanuts

Peanuts contain high amounts of folate, a vitamin that plays many roles in the body, including helping to build genetic material in all cells and enabling the formation of red blood cells. The most important role of folate is to prevent neural tube defects in newborns. Peanuts also help keep blood sugar levels stable and have the potential to prevent type 2 diabetes.

7. Soybeans

The soybeans referred to here are whole soybeans that have been soaked in water, dried and roasted or roasted until dry. Soybeans contain a lot of protein, which is 11 grams per serving. These nuts also have a low fat content per portion, and provide a high source of vitamin K, which plays an important role in calcium absorption.

8. Pine Nuts

These delicious nuts contain two important ingredients for eye health, namely lutein and beta-carotene. One serving of pine nuts also contains 2.5 mg of manganese. People who are deficient in manganese are at risk of developing bone weakness, seizures and infertility.

9. Macadamia nuts

Macadamia nuts are often considered nuts that are high in calories and fat. But scientists say that the fat it contains is healthy fat. These tropical nuts contain monounsaturated omega-7 fatty acids which can lower bad cholesterol and reduce the risk of heart disease. Omega-7s have also been shown to help maintain healthy skin. A serving of macadamia nuts provides 100 percent of your daily need for thiamin. Thiamin is needed by the body to convert carbohydrates into energy and plays a role in regulating the nervous system.

10. Almonds

Almonds contain high enough protein. A serving of almonds is also rich in vitamin E, riboflavin, niacin and calcium. Almonds can help boost the immune system. Various studies have shown that almonds are 

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