Which are the Best Nuts for You?
There are so many different nuts out there, ad each one of them is thought to be the healthiest, so the question here is, which one should we prefer over everyone else? This is a very confusing subject, which is why we have put together a helpful guide that can navigate you through the crazy world of nutrient dense nuts.
Here are the most popular nuts, their nutrition value, and their main health benefits. After completing the list we can answer the question – which nuts are the best and healthiest for us?
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Best Nuts for You
- Almonds – one of the most popular nuts in America is the almond, from which you can get about 162 calories per ounce. This is generally considered a serving, and goes along with 14 grams of fat, 3 grams of fiber and 6 grams of protein. The almonds are also filled with Vitamin E, and contain 37% of your daily recommended value. This is a very important part of the almonds because it plays an important role in the immune system and has distinctive antioxidant abilities. In the almonds you can furthermore find a decent dose of magnesium (about 19 of your daily recommended dose), which is vital for a big part of the bodily process.
- Brazil nuts – one ounce of these nuts, which is about six kernels, contains about 185 calories, of which 19 grams of fat, 2 grams of fiber and 4 grams of protein. The Brazil nuts are able to improve the high blood triglyceride levels, which can definitely be considered a risk factor for any cardiovascular diseases. In one study it was shown that one single serving of the Brazil nuts can significantly improve the serum lipid profile in the healthy volunteers.
- Cashews – the cashwes provide 155 calories per one ounce, from which there is one gram of fiber, 5 grams of protein, 31% of your copper needs, 23% of your manganese needs and 20% of your magnesium needs. Even though the raw cashews are healthy, there ate evidence showing that the roasted cashews and the thin skin between the nut meat and the shell, called testa, produces high levels of beneficial nutrients too.
- Hazelnuts – in only one ounce, or 21 nuts, you can find 177 calories, 17 grams of fat, 4 grams of protein and 3 grams of fiber. Also, you can find 84% of your daily manganese needs, 24% of your copper needs and 21% of your Vitamin E needs. As you can notice, the hazelnuts are filled with manganese, a compound that is necessary for optimal function of the brain and the nerves. It also plays a role in fat and carb metabolism, absorption of calcium and regulation of blood sugar.
- Macadamia nuts – the almost buttery flavored macadamia nuts are probably the best choice you’ll have, and quite a popular choice too. Just an ounce of these nuts can provide you with 203 calories, of which 21 grams of fat, 2 grams of fiber and 2 grams of protein. These nuts can also provide you with 50% off your daily manganese needs and 23% of your daily thiamin needs, which is actually a B vitamin that helps the food being converted into fuel and helps the body cope with stress in an easier way. While the macadamia nuts are probably one of the highest fat containing nuts you will eat, most of the compounds are monosaturated fats. The monosaturated fats can lower your risk of a heart disease by improving your levels of cholesterol and the function of your blood vessels. This can also be beneficial for improving your blood sugar and insulin levels. This is higher than the levels of monosaturated fats found in the olive oil, which has repeatedly been proven as an excellent source of monosaturated fats, and yet, it contains about 55 to 83% of them.
- Peanuts – despite their name, the peanuts are not nuts, but they are legumes! Unlike all the other nuts which have found their way onto this list, these ones grow underground. But since most of the people consider them as nuts, they are included in this list too. Also, studies have shown that by consuming nuts on a regular basis can reduce the risk of gallstones with both men and women. One ounce of the peanuts contains 164 calories, 14 grams of fat, 8 grams of protein and 2 grams of fiber – which makes these nuts the most nutrient dense nuts of them all. Also, you will be getting 29% of your daily manganese needs, 19% of your niacin needs, which is also known as Vitamin B3, and is very important for general good health, including the health of the brain and the health of the heart.
- Pecans – this is a nut that is very popular in desserts, especially when paired with maple syrup, because the pecans are known to have a decadent and rich flavor. One ounce of these nuts will provide you with 195 calories, of which 20 grams of fat, 3 grams of fiber and 3 grams of protein, as well as 64% of your daily manganese intake. Because of the amazing properties of the pecans, researchers are led to believe that they can play an important role in delaying the progression of the degenerative neurological diseases ALS, also known as Lou Gehrig’s disease.
- Pistachios – one ounce of pistachios rounds up about 161 calories, of which 13 grams of fat, 6 grams of protein and 3 grams of fiber. They will also provide you with a fifth of your daily manganese, copper and Vitamin B6 intake. It has also been proven that consuming about two ounces of pistachios on a daily basis can reduce your risk of lung cancer and other cancers. And, if you’re looking for a way to satisfy your hunger, but keep an eye on your weight, the pistachios are an excellent choice for you. You get to eat about 50 of them in order to get 161 calories.
- Walnuts – in one ounce of walnuts you can find 183 calories, 18 grams of fat, 4 grams of protein and 2 grams of fiber. Also, you will get 48% of your daily manganese needs and 22% of your daily copper needs. The walnuts are also rich in omega 3 fatty acids, having a quarter cup containing more than your daily recommended dosage.
So finally, which of these nuts are the best choice for you? Just like with the general nutrition, when it comes to nuts the key is in variety.
Mixed nuts, mainly unsalted and raw will provide you with the best nutrients and antioxidants that will fill up your health needs.