Many people avoid eating nuts because they believe nuts can make them gain weight but in actuality they’re very healthy.
They are superfoods that are high in protein, fats, fiber, vitamins, and minerals. They should definitely be a part of your diet because they are nutritious when eaten in moderate amounts. In this article you can find out which are the best 10 types of nuts and their nutritional values.
Including Nuts in Your Diet
Nuts are a must because they’re completely natural and provide a lot of energy. You should eat a handful a day. There is no problem with eating more due to health reasons or if you’re not overweight.
Although many people think they cause weight gain, it won’t happen if you eat the indicated amount because their satiating effects will eliminate your cravings of eating unhealthy foods.
- It’s best to eat them raw (soak them in water a few hours before) or toasted, and not fried or processed.
- When they’re fried and cooked at high temperatures, they will lose their medicinal properties, they become unhealthy and make you gain weight easily.
What Nut Should You Choose?
Walnuts are well-known due to their brain like shape, which is a sign to their memory and concentration improving properties. Their essential fatty acid contents protect the cardiovascular system and lower cholesterol and triglyceride levels.
Almonds are delicate and highly nutritious. They’re used to make drinks and oils. Also, they’re rich in healthy fats. On the other hand, almonds are rich in B vitamins and vitamin E, and minerals such as zinc, iron, calcium, copper, and potassium.
They’re great for:
- People with bone problems
- Pregnant and lactating women
Do you want to know more? Read: Try This Sugar and Dairy Free Strawberry and Almond Mousse
Hazelnuts are delicious and stand out due to being high in fiber, which improves bowel movements and regulates blood sugar levels. They also contain folic acid and vitamin E, which are major antioxidants that protect you from free radicals.
You can make a homemade cocoa and hazelnut cream without sugar and milk, which is a healthy alternative for that famous cream spread everyone knows about.
Pistachios are the best nut to prevent and treat type 2 diabetes, heart disease, and swelling. They are high in iron, phytosterols and has great antioxidant power.
They are high in vitamins and mineral contents that make them an excellent physical and mental snack. Pine nuts are very high in protein, fats, and fiber. Pesto sauce is made with pine nuts, as well as with basil leaves, garlic, olive oil, and other ingredients.
These nuts stand out because it has the most selenium, a very important mineral that should be eaten quite often. This is why you should only eat two or three of these nuts a day. They are high in magnesium.
These nuts have a lot of nutrients, such as:
- Omega 3 and omega 9 fatty acids
- Vitamins B, C, and E
- Minerals (phosphorus, potassium, magnesium, calcium, and iron)
In addition to their healthy high fat contents, they are also known for their delicate flavor and creaminess.
Take a look at this article: 10 Incredible Properties of Nuts
They are rich in protein, carbohydrates, and omega 6 fatty acids, which keep your heart healthy. They also contain copper, selenium, and magnesium.
Although they are known to be, peanuts aren’t a nut, because they’re categorized as a legume. They are an excellent source of protein and they provide you with energy and stamina. You can also make peanut butter out of them.
Chestnuts are the only nuts low in fats and high in carbohydrates. They’re famous for being high in potassium and folate. You can roast or bake them.