Top Ten Healthy Nuts | Dry Fruits Bnefits
As we all know, nuts are healthy foods. However, many people still stay away from it and think that nuts have high calorie and fat content. In fact, most of the fat contained in nuts is unsaturated fatty acids, which are good for the heart and not easy to gain weight. The US "Daily Diet Network" recently pointed out that the US registered dietitian Kelly Gans pointed out that if sorted according to the degree of health benefits, the following nuts occupy the top ten.
Hazelnut.
Gardenia is rich in vitamin E and folic acid. The former is a potent antioxidant and the latter is beneficial to the healthy development of the fetus in pregnant women. According to data from the US Department of Agriculture,
scorpions are also a good source of dietary fiber, B vitamins, protein, potassium, and calcium. Eating 1/2 ounce of tweezers a day can help reduce the risk of cardiovascular disease. One ounce (about 28 grams) of scorpion contains about 176 kilocalories.
Pine nuts.
The calorie and fat content are not low, 1 ounce of pine nuts calories ≈ 191 kcal, but the fat contained in it is mainly monounsaturated fatty acids. At the same time, pine nuts are a good source of protein and dietary fiber,
and the high vitamin K content of pine nuts is unique among nuts, which helps bones and arteries. Pine nuts also have a lot of magnesium and potassium, which helps lower blood pressure and maintain heart health.
Walnut.
Its antioxidants are among the highest in nuts, and studies have shown that eating walnuts regularly can reduce cardiovascular risk, fight diabetes and certain cancers. Walnuts are rich in omega-3 fatty acids,
linolenic acid and phytosterols, which help lower cholesterol. Walnut kernels are also a good source of zinc and folic acid, which can help with compression, increase serotonin levels and enhance brain power. 1 ounce of walnut kernel provides approximately 180 kcal of heat.
Almond.
Its outstanding benefits are rich in folic acid and vitamin E, which is good for the heart. At the same time, almond is the nutrient-rich nut,
rich in dietary fiber, magnesium, potassium, calcium, zinc and protein. In addition, almonds can increase satiety, so eating one a day can help control appetite. 1 ounce of almonds contains about 163 kilocalories.
Pistachio.
Low fat and calorie content, high dietary fiber content, so eating pistachios is not easy to fat, and help to lose weight. Pistachios are a good source of vitamin B6, protein, potassium and thiamine.
According to cutting-edge research from the American Association for Cancer Research, eating a certain amount of pistachio a day helps reduce the risk of lung cancer and other cancers.
Hawaiian fruit.
It is known for its crispy and creamy flesh. It is rich in monounsaturated fatty acid oleic acid, which helps to lower cholesterol. It is also rich in vitamin B1, which can promote the conversion of sugar into energy,
which can eliminate fatigue and restore energy. Macadamia also has the effect of regulating blood lipids, preventing stroke and cognitive disorders, especially for the elderly. The calorie of 1 ounce of macadamia is about 200 kcal, and it should be eaten in moderation.
Cashew nuts.
It is rich in iron and is twice as much as beef. It is especially suitable for vegetarians and pregnant women.
Cashew also contains calcium, vitamin B, zinc, folic acid, vitamin E and trace amounts of omega-3 fatty acids. Cashew nuts have a lower fat content than most nuts and help reduce the risk of gallstones.
Pecan.
Pecan is commonly known as Pecan in China and is a good source of vitamin E. Studies have proven to prevent cognitive disorders, cancer, and heart disease.
Pecan is rich in plant sterols and antioxidants that help prevent arteriosclerosis. Pecan is also rich in vitamin B3, which is niacin.
Brazil nuts.
The most important nutritional value of Brazil nuts is selenium. This nutrient is said to help prevent prostate cancer, breast cancer, and benefits for male fertility, skin diseases,
respiratory diseases, and is also important for thyroid health. At the same time, Brazil nuts are also a good source of B vitamins and essential fatty acids.
Peanut.
It is theoretically a legume, so it contains more protein than most nuts.
while maintaining good blood sugar levels and helping prevent type 2 diabetes.
As we all know, nuts are healthy foods. However, many people still stay away from it and think that nuts have high calorie and fat content. In fact, most of the fat contained in nuts is unsaturated fatty acids, which are good for the heart and not easy to gain weight. The US "Daily Diet Network" recently pointed out that the US registered dietitian Kelly Gans pointed out that if sorted according to the degree of health benefits, the following nuts occupy the top ten.
Hazelnut.
Gardenia is rich in vitamin E and folic acid. The former is a potent antioxidant and the latter is beneficial to the healthy development of the fetus in pregnant women. According to data from the US Department of Agriculture,
scorpions are also a good source of dietary fiber, B vitamins, protein, potassium, and calcium. Eating 1/2 ounce of tweezers a day can help reduce the risk of cardiovascular disease. One ounce (about 28 grams) of scorpion contains about 176 kilocalories.
Pine nuts.
The calorie and fat content are not low, 1 ounce of pine nuts calories ≈ 191 kcal, but the fat contained in it is mainly monounsaturated fatty acids. At the same time, pine nuts are a good source of protein and dietary fiber,
and the high vitamin K content of pine nuts is unique among nuts, which helps bones and arteries. Pine nuts also have a lot of magnesium and potassium, which helps lower blood pressure and maintain heart health.
Walnut.
Its antioxidants are among the highest in nuts, and studies have shown that eating walnuts regularly can reduce cardiovascular risk, fight diabetes and certain cancers. Walnuts are rich in omega-3 fatty acids,
linolenic acid and phytosterols, which help lower cholesterol. Walnut kernels are also a good source of zinc and folic acid, which can help with compression, increase serotonin levels and enhance brain power. 1 ounce of walnut kernel provides approximately 180 kcal of heat.
Almond.
Its outstanding benefits are rich in folic acid and vitamin E, which is good for the heart. At the same time, almond is the nutrient-rich nut,
rich in dietary fiber, magnesium, potassium, calcium, zinc and protein. In addition, almonds can increase satiety, so eating one a day can help control appetite. 1 ounce of almonds contains about 163 kilocalories.
Pistachio.
Low fat and calorie content, high dietary fiber content, so eating pistachios is not easy to fat, and help to lose weight. Pistachios are a good source of vitamin B6, protein, potassium and thiamine.
According to cutting-edge research from the American Association for Cancer Research, eating a certain amount of pistachio a day helps reduce the risk of lung cancer and other cancers.
Hawaiian fruit.
It is known for its crispy and creamy flesh. It is rich in monounsaturated fatty acid oleic acid, which helps to lower cholesterol. It is also rich in vitamin B1, which can promote the conversion of sugar into energy,
which can eliminate fatigue and restore energy. Macadamia also has the effect of regulating blood lipids, preventing stroke and cognitive disorders, especially for the elderly. The calorie of 1 ounce of macadamia is about 200 kcal, and it should be eaten in moderation.
Cashew nuts.
It is rich in iron and is twice as much as beef. It is especially suitable for vegetarians and pregnant women.
Cashew also contains calcium, vitamin B, zinc, folic acid, vitamin E and trace amounts of omega-3 fatty acids. Cashew nuts have a lower fat content than most nuts and help reduce the risk of gallstones.
Pecan.
Pecan is commonly known as Pecan in China and is a good source of vitamin E. Studies have proven to prevent cognitive disorders, cancer, and heart disease.
Pecan is rich in plant sterols and antioxidants that help prevent arteriosclerosis. Pecan is also rich in vitamin B3, which is niacin.
Brazil nuts.
The most important nutritional value of Brazil nuts is selenium. This nutrient is said to help prevent prostate cancer, breast cancer, and benefits for male fertility, skin diseases,
respiratory diseases, and is also important for thyroid health. At the same time, Brazil nuts are also a good source of B vitamins and essential fatty acids.
Peanut.
It is theoretically a legume, so it contains more protein than most nuts.
while maintaining good blood sugar levels and helping prevent type 2 diabetes.
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