Last updated on September 12th, 2022 at 10:19 am
What Are The Healthiest Nuts To Eat: Nuts are high in protein and low in fat. They also contain fiber and other nutrients such as vitamin E and magnesium. Eating them regularly helps lower cholesterol levels and reduce the risk of heart disease.
Nuts are rich in antioxidants, which help prevent cancer and boost immunity. The American Heart Association recommends eating at least 2 ounces (about 50 grams) per week.
Research shows that making nuts a regular part of a healthy diet helps to regulate our weight, and can protect against chronic diseases (such as heart disease and diabetes).
Although there has been limited research on seeds. they are thought to have similar health benefits due to their nutrient content.
What Are The Healthiest Nuts To Eat
Nuts are not just delicious snacks; they are packed full of nutrients like fiber, protein, and antioxidants. They’re great sources of energy too because they contain healthy fats called omega-3 fatty acids. Omega-3s help keeps cholesterol levels low and protects against heart disease.
Almonds are rich in vitamin E and magnesium, while pistachios provide iron, zinc, and potassium. Walnuts are high in unsaturated fat and dietary fiber, while peanuts are loaded with monounsaturated fat. Cashews are a good source of copper and manganese. And macadamia nuts offer a wealth of vitamins B6, D, and K2.
A nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell.
Almond trees have been around since ancient times, and there are many varieties of almonds today. Some types grow well in California while others do best in Mediterranean climates. Almonds are native to China, India, Turkey, Morocco, Spain, and Italy.
The word “almond” comes from the Latin word “amomum,” meaning “sweet.” These tiny nuts are usually harvested when still green, though some people prefer to eat them when they turn brown.
The Brazilian Amazon Rainforest is home to the world’s largest concentration of wild brazil nut trees. These trees produce edible fruit called acai berries that contain over 60% antioxidants. In fact, one study found that a single serving of acai provides almost twice the antioxidant power of blueberries.
Nutritionists recommend eating Brazil nuts because they are rich in nutrients like vitamin E, magnesium, copper, phosphorus, manganese, zinc, selenium, potassium, thiamin, riboflavin, niacin, pantothenic acid, folate, biotin, vitamins B6, and B12, and dietary fiber.
Cashews are one of the most popular snacks around the world. These crunchy treats come from the seeds inside the cashew fruit, which grows on a tree. Although cashews do contain some fat, it’s mostly healthy monounsaturated fats. Cashews are also high in fiber, protein, vitamin B6, magnesium, phosphorus, iron, zinc, copper, manganese, niacin, riboflavin, thiamine, folate, pantothenic acid, potassium, and selenium.
The cashew nut itself contains about 60% water, 20% oil, 10% sugar, 5% protein, 2% ash, and traces of vitamins A, E, K, calcium, and phosphorus. Cashews are commonly used in many food products like ice cream, chocolate bars, cookies, cakes, bread, cereals, salads, sauces, soups, dips, spreads, crackers, and even toothpaste.
Peanuts are one of the most common snacks around the world. In fact, there are over 200 different types of peanuts, ranging from sweet to savory. While some people think of peanuts as being a snack food, they actually originated as a cash crop.
In 1884, John Rich developed a hybrid strain of peanut called Virginia peanut, which became extremely successful due to its high oil content. This led to the creation of many varieties of peanuts, including Valencia, Spanish, Texas, and California.
The seeds are planted in late winter or early spring, depending on the variety. Peanuts require full sunlight during the day and do well in warmer temperatures. As soon as the pods begin to form, the plants must be cut down and stored in a cool place. After several months of storage, the nuts are ripe enough to harvest.
Once the peanuts are harvested, they must be dried in the sun. At this stage, they are known as green peanuts, because the shells haven’t been removed. When the shell begins to crackle, it indicates that the peanuts are ready to be shelled.
Hazelnuts are native to Central Asia and parts of Western China. They are known for being one of the oldest cultivated nut species. In fact, it dates back to about 5,500 BC. They are very hardy tree, and typically grows in medium-sized bushy trees.
Once the nuts are harvested, they need to begin to dry out within 24 hours of picking. They can be stored for up to six months with the shell still intact.
Regarding the uses of hazelnuts: they are rich in monosaturated fat as well as vitamins and mineral. They are commonly used in conjunction with chocolate to make desserts like chocolate truffles and Nutella.
Macadamia nuts are primarily produced in Hawaii and Australia, though they can also be found in warmer regions such as Latin America, Africa, Asia, and even some parts of North America. These nuts are native to Southeast Asia, where they were cultivated over 4,500 years ago. Today, they are still cultivated there, along with Brazil, Mexico, South Korea, Indonesia, India, China, Thailand, and Malaysia.
They grow in large bushy plants that may take up to five years to produce nuts. When harvested, they must be shelled immediately to avoid being exposed to light, which causes mold growth. Once shelled, they should be stored in cool, dry conditions. If left out too long, the shells crack open, making it difficult to peel off the meat inside.
In terms of preparation, nuts macadamia should be shelled quickly because they become rancid if allowed to sit around for too long. To prepare them, you simply need to break open the shell and scrape out the meat. You can eat it raw, roasted, ground into flour, or added to baked goods like cookies.
One of the most famous recipes involves macadamia nut cookies. This recipe calls for baking soda, vanilla extract, coconut oil, and honey. After mixing everything together, add chopped macadamias and mix thoroughly again. Finally, you roll the dough into balls and bake them at 350 degrees Fahrenheit for 10 minutes.
You can use macadamia nuts in many different ways. For example, you can grind them into flour, make macadamia nut butter, or sprinkle them on top of oatmeal.
The pecan tree grows best in warm climates. They can tolerate some frost and drought but do better in humid environments. Trees are usually planted in rows 20 feet apart. In Georgia, they like full sun and sandy soil.
In the United States, pecans are commonly used in baking, candy making, ice cream, pie filling, and sauces. Peanuts are legumes, they are classified as nuts due to their similar characteristics to other tree nuts. peanuts and peanut butter often contain pecans.
Pine nuts are the seeds of several varieties of pine trees, including pinyon, ponderosa, douglas fir, western white pine, and incense cedar. Pinyons grow primarily in Arizona and New Mexico; ponderosas are found in California and Nevada;
All five types of pine nuts contain about the same amount of protein, although the amounts of each type vary slightly.
The nutritional value of pine nuts depends largely on how you prepare them. Raw pine nuts are very low in calories and provide little nutrition. However, once roasted, they become quite tasty and nutritious, and their nutrient profile improves even further. Roasting increases the levels of vitamin E, magnesium, manganese, copper, zinc, phosphorus, iron, selenium, thiamin, riboflavin, niacin, pantothenic acid, folate, and fiber.
Pistachios (Dry Roasted)
The pistachio nut originated in the Middle East, where it is still grown today. In fact, California produces almost half of the world’s supply of pistachios. Nuts pistachios are usually greenish-brown in color, although some varieties are white. Some people consider the flavor of raw pistachios to be slightly sweet, while others find them bland. When roasted, the nuts turn a deep brown and acquire a rich flavor.
Walnut oil is one of the most popular oils used in cooking today. In fact, it is often used in place of olive oil because of its mild flavor and versatility. But did you know that walnuts themselves contain significant amounts of healthy fats? And while there are over 600 calories in each ounce, walnuts are low in carbs and rich in protein.
Healthiest Nuts To Eat: Benefits
Nuts contain many nutrients including vitamin E, vitamin K, manganese, magnesium, phosphorus, potassium, fiber, omega 3 fatty acids, folic acid, riboflavin, thiamin, pantothenic acid, biotin, vitamin B12, lutein, zeaxanthin, alpha-carotene, beta-carotene, lycopene, and phytoestrogens. They are also rich sources of essential fatty acids such as linoleic acid, oleic acid, palmitic acid, stearic acid, and arachidonic acid.
Nutritionists recommend eating one ounce of nuts each day because it provides 15% of the daily recommended intake of calories, 20% of the daily recommended amount of vitamin E, 10% of the daily recommended amounts of magnesium, zinc, and folate, 5% of the daily recommended intakes of manganese, and 4% of the daily recommended levels of vitamin B6, niacin, and pantothenic acid.
Nutrition Information – Nuts protein
The following list contains the nutritional information per serving size:
Almonds – 75 calories, 2g fat, 3mg cholesterol, 15mg sodium, 5g carbohydrate, 7g protein, 4g fiber
Brazil nuts – 70 calories, 2g fat; 3mg cholesterol, 11mg sodium, 8g carbohydrate, 5g protein, 2g fiber
Cashews – 90 calories, 2g fat (0.5g saturated); 10mg cholesterol, 12mg sodium, 9g carbohydrate, 5g fiber
Most nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content.
Health benefits of nuts
- High in ‘good fats’ – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).
- Low in saturated fats.
- Good sources of dietary protein (nuts protein) – a good alternative to animal protein.
- Some nuts are also high in the amino acid arginine, which keeps blood vessels healthy.
- Free of dietary cholesterol
- High in dietary fiber.
- Rich in phytochemicals that act as antioxidants.
- Rich in vitamins and minerals – vitamins include – E, B6, niacin, and folate) and minerals include – magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium.
Although nuts and seeds are high in energy and fats, eating nuts is not connected with weight gain (nuts are low in carbs). In fact, based on large population studies, higher nut intake has been associated with lower body weight.
When included as part of a weight-loss diet, nuts have been shown to enhance weight loss and fat loss in the abdominal region.
Lower fat in the abdominal region means a lower risk for chronic diseases (such as heart disease and diabetes). Therefore, nuts should be part of a healthy diet.
Heart Disease Risk And What Are The Healthiest Nuts To Eat
A study published in the European Journal of Nutrition found that nut eaters had a 14% lower risk of dying from cardiovascular diseases compared to those who did not consume nuts regularly.
The research team analyzed data from over 300,000 people aged 30 to 75 years old. They looked at how much nuts each person ate, and whether they died from heart disease during the study period.
They concluded that eating nuts every day could improve health by reducing the risk of death from cardiovascular diseases.
Including nuts as part of your diet has been linked with a lower risk of heart disease.
Although high in fats, nuts are good sources of healthy fats (such as monounsaturated and polyunsaturated fats), and are low in (unhealthy) saturated fats.
This combination of ‘good fats’, makes the nuts heart-healthy – they help to reduce low-density lipoprotein (LDL) cholesterol, (known as ‘bad’ cholesterol) in the body.
LDL cholesterol can add to the build-up of plaque (fatty deposits) in your arteries, which can increase your risk of coronary heart disease.
Nuts also help to maintain healthy blood vessels and blood pressure (through their arginine content), and reduce inflammation in the body as they are high in antioxidants.
Recommended daily serving of nuts – Nuts Protein
How Many Nuts Should You Have Daily?
The Australian Dietary Guidelines recommend 30 grams of nuts on most days of the week for adults.
One serving equals approximately 30 grams – or 1/3 of a cup (or one handful).
Since all nuts have a similar nutrient content, a wide variety of nuts can be included as part of a healthy diet. This equates to about:
- 30 almonds
- 10 Brazil nuts
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons pine nuts
- 30 pistachios
- 10 whole walnuts or 20 walnut halves
- a small handful of peanuts or mixed nuts.