The best beneficial nuts for your weight and health
Nuts benefit your health, they contribute to weight loss, improve heart health, and prevent various diseases, we offer you the best nuts for your health.
A small handful of nuts can make you feel full for a long time during the day, which helps you lose weight, improve heart health and prevent disease.
It is usually recommended to eat nuts as a snack without additives, as they become harmful just as they are associated with flavors.
The best nuts
We offer you the best nuts that benefit your health, including:
Pistachios
Pistachios are classified as the most nuts-containing fiber, which contributes to feeling full and full, and reduces weight.
Pistachios may also help reduce other risk factors for heart disease, including blood pressure, weight, diabetes and cholesterol.
A pistachio serving of approximately 1 ounce (28 grams) contains:
Calories: 156
Fat: 12.5 grams
Protein: 6 grams
Carbohydrates: 8 g
Fiber: 3 grams
Magnesium: 8% of the daily intake.
Almonds
Almonds contain many healthy monounsaturated fats.
It also contains a large amount of dietary fiber compared to other nuts, at a rate of 4 grams per serving - about 23 portions of almonds - and vitamin E and protein.
These nutrients found in almonds are necessary to maintain the ideal body weight, and reduce inflammation in people with type 2 diabetes.
It gives you one serving - 28 grams or a small handful - approximately:
Calories: 161.
Fat: 14 g.
Protein: 6 grams.
Carbohydrates: 6 grams.
Fiber: 3.5 grams.
Vitamin E: 37% of the daily intake.
Magnesium: 19% of the daily intake.
3. Brazilian nuts
The Brazilian nut - which grows in the Amazon - is a rich source of selenium, a mineral that works as an antioxidant and is essential for a healthy body, as studies have found that people who undergo dialysis were suffering from selenium deficiency.
Brazil nuts can also reduce cholesterol levels in the blood, reduce oxidative stress, improve vascular function in obese adolescents, and treat infections in healthy people and people undergoing dialysis.
One serving - 28 grams - of Brazilian nuts contains:
Calories: 182
Fat: 18 grams
Protein: 4 grams
Carbohydrates: 3 g
Fiber: 2 grams
Magnesium: 26% of the daily intake.
Selenium: 100% of the daily intake.
4. Nut
Nuts are a useful nuts to reduce the risk of heart disease, reduce signs of inflammation and improve vascular function.
One study indicated that eating a nutty-rich diet lowers total cholesterol, LDL and triglycerides.
Other studies have shown that hazelnut diets can improve cholesterol levels and increase the amount of vitamin E in the blood.
Each contains approximately 28 grams of hazelnut:
Calories: 176
Fat: 9 grams
Protein: 6 grams
Carbohydrates: 6 grams
Fiber: 3.5 grams
Vitamin E: 37% of the daily intake.
Magnesium: 20% of the daily intake.
5. Peanuts
Unlike other nuts, peanuts do not produce from nuts trees, but rather belong to the legumes family, but it has nutritional features and health benefits similar to those in nuts.
A study of more than 120,000 people found that increased peanut intake was associated with lower death rates.
One study also showed that women who consumed peanut butter more than five times a week had lower rates of type 2 diabetes.
One handful of roasted peanuts - 28 grams - contains about:
Calories: 176
Fat: 17 grams
Protein: 4 grams
Carbohydrates: 5 grams
Fiber: 3 grams
Magnesium: 11% of the daily intake.
6. Cashew nuts
Studies indicate that cashews contain a number of important nutrients, which may improve blood fat levels and reduce blood pressure.
One serving - 28 grams - of cashews contains approximately:
Calories: 155
Fat: 12 grams
Protein: 5 grams
Carbohydrates: 9 grams
Fiber: 1 gram
Magnesium: 20% of the daily intake
Health benefits of nuts
Nuts are among the snacks necessary for a healthy body. They contain many benefits, including:
Source of nutrients: Nuts are foods rich in fat, vitamin E, magnesium and selenium, and low in carbohydrates.
Rich in antioxidants: Nuts contain antioxidants known as polyphenols, which may protect your cells from damage caused by free radicals.
It helps in weight loss: studies have proven that nuts are good for promoting weight loss, as the body does not absorb all the calories in the nuts.
Lower cholesterol and triglycerides: Nuts help lower harmful cholesterol and increase good cholesterol levels. The strength of lowering cholesterol in nuts may be due to its high content of monounsaturated fatty acids.
Good for type 2 diabetics: Several studies have shown that blood sugar, blood pressure and other health signs improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet.
Reducing inflammation: Research indicates that nuts may reduce inflammation, especially in people with diabetes, kidney disease and other serious health conditions.
Rich in fiber: Nuts are foods rich in fiber, which can reduce the risk of disease, help keep you full, reduce calorie absorption, and improve bowel health.
