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The Healthy Nuts for your Diet and Health benefits

Nuts and Weight management
Nuts and Weight management

Nuts are healthful snack choices.

All nuts have various nutritional values and will offer various health benefits –

Many types of research have shown that nuts provide various health benefits in regards to reducing heart disease risk factors.

Health Benefits of Eating Nut

Nuts are good sources of fat, protein, and fiber.

The fat in nuts is monounsaturated fat, as well as omega-3 and omega-6polyunsaturated fat. Though, they do contain little-saturated fat.

Nuts also carry a product of minerals and vitamins, also including magnesium and vitamin

The research found that high diets of nuts do not significantly affect weight gain or weight loss

For instance, nuts may reduce the risk factors for metabolic syndromes, such as cholesterol and high blood pressure levels.

Below are of the healthy Value  while you should always include nuts in your diet

1. Peanuts


Peanuts belong to the legume family.

Different products are made from peanuts which include peanut oil, peanut protein, and peanut flour.

Peanut products are used in a variety of foods like; desserts, confectionery, snacks, and sauces.

Peanuts include a variety of polyphenols, antioxidants, and amino acids.

Not only do peanuts ta but they are also rich in protein, fat, and various healthy nutrients

However, they are beneficial to health and have similar nutrient profiles as tree nuts

Below contained the detail information on all the nutrients in whole peanuts.

  • Calories: 567
  • Fat: 49.2g
  • Protein: 25.8g
  • Carbs: 16.1g
  • Fiber: 8.5g
  • Vitamin E: 21%
  • Monounsaturated: 24.43
  • Polyunsaturated: 15.56g
  • Omega-3: 0g
  • Omega-6: 15.56g

Peanut consumption may help sustain a healthy weight status and decrease the risk of obesity.

Peanuts can also improve heart disease risk factors.

Peanuts contain plenty of heart-healthy nutrients.

These include niacin, copper, oleic acid, magnesium, and other antioxidants, such as resveratrol

However, several brands contain large amounts of added oils, sugar, and other ingredients.

Since it’s best to choose peanut butter with the highest peanut content.

However, peanuts are usually salted, which can eliminate any of their associated health benefits. Peanuts belong to the legume family.

2. Almonds

Almond Nut
Almond Nut


Almond belongs to the world’s most popular tree nuts.

Almonds are tree nuts that contain a number of nutritional benefits

They are highly rich in healthy fats, antioxidants, minerals, and vitamins

one-ounce (28-gram) serving of almonds contains

  • Fat: 14 grams
  • Protein: 6 grams
  • Carbs: 6 grams
  • Fiber: 3.5 grams
  • Calories: 161
  • Vitamin E: 37% of the (RDL ) Reference Daily Intake
  • Magnesium: 20% of the (RDL) Reference Daily intake
  • Manganese: 32% of the (RDL) Reference Daily intake

Intake of almonds may improve cholesterol.

A diet providing 20% of calories from almonds lowers the level of Low-density lipoprotein (LDL)cholesterol by an average of 12.4 mg/dL

Research carried out found that eating an almond-rich diet can reduce “bad” Low-density lipoprotein (LDL) cholesterol, total cholesterol and oxidized Low-density lipoprotein (LDL) cholesterol, which is harmful to heart health.

However, another research conducted combined the results of five other studies and confirmed the evidence inadequate suggest that almonds undoubtedly improve cholesterol.

The magnesium in Almonds, in addition, may help lower the blood pressure levels.

High blood pressure is one of the leading drivers of heart attacks, kidney failure, strokes.

A low-calorie diet with 3 ounces (84 grams) of almonds increased weight loss by 62% compared to a diet enriched with complex carbohydrates

Finally, almonds have been shown to reduce inflammation in people with type 2 diabetes.

3. Pistachios

Pistachio nuts
Pistachio nuts

Pistachios are consumed nut that is high in fiber.

Pistachios are very nutritious,

one-ounce (28-gram) serving of almonds contains

  • Calories: 156
  • Fiber: 3 grams
  • Protein: 6 grams
  • Carbs: 8 gram
  • Fat: 12 grams
  • Potassium: 8% of the Reference Daily Intake (RDI)
  • Phosphorus: 14% of the Reference Daily Intake (RDI)I
  • Vitamin B6: 24% of the Reference Daily Intake (RDI)
  • Thiamin: 16% of the Reference Daily Intake (RDI)
  • Copper: 18% of the Reference Daily Intake (RDI)
  • Manganese: 17% of the Reference Daily Intake (RDI)

Pistachios are similar to almonds, it may improve cholesterol. A diet providing 20% of calories from pistachios lowers the level of Low-density lipoprotein (LDL)cholesterol by an average of 12.4 mg/dL also may help increase “good” High-density lipoprotein (HDL) cholesterol.

They prevent cell loss and play an essential role in reducing the risk of disease, such as cancer.

Also, pistachios may also help to improve other heart disease risk factors, such as oxidation status, blood pressure, a and weight loss.

Pistachios among the other nuts have the highest content of lutein and zeaxanthin, both are very necessary  antioxidants for eye health

They protect the eyes against damage as a result of blue light and age-related macular degeneration, a condition in which your central vision is lost.

Pistachios nuts have significant health benefits on heart disease risks factors when consumed in high quantity.



walnuts not only contain important amounts of antioxidants and vitamin E and are also rich in monounsaturates.

A one-ounce (28-gram) serving of walnuts contains:

  • Calories: 183
  • Fat: 17 grams
  • Protein: 4.3 grams
  • Carbs: 4 grams
  • Fiber: 1.9 grams
  • Carbohydrate: 3.8g
  • Vitamin E: 1% of the Reference daily intake (RDL)
  • Magnesium: 11% of the Reference daily intake (RDL)

Walnuts may help reduce the risk of breast cancer as well as prostate cancer.

The human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower the -growth of prostate tumors.

The walnut diet reduced prostate cancer growth by 30 to 40 percent. Walnuts seem to improve a number of heart disease risk factors, which may be due to their high content of plant-based omega-3 fat alpha-lipoic acid (ALA) and other nutrients.

Walnuts contain the amino acid l-arginine, which increased vascular benefits to people with heart disease.

However, adding walnuts to your diet helps to improve the regulation of your ideal weight.

5. Cashews

Cashew Nut
Cashew Nut

Cashews are a source of healthy dietary fats, which are necessary for our body to absorb the fat-soluble vitamins A, D, E, and vitamin K and produce fatty acids that are essential for the development of the brain and blood clotting.

Cashews are among the tree nut family and have a great nutrient profile

One ounce (28 grams) of cashews contains:

  • Calories: 155
  • Protein: 5 grams
  • Fiber: 1 gram
  • Fat: 12 gram
  • Carbs: 9 grams
  • Vitamin E: 1% of the Reference daily intake (RDI)
  • Magnesium: 20% of the Reference daily intake (RDI)

Cashews are a great source of magnesium, which is essential for the healthy development of bones,  tissues,  muscles, and other organs of the body.

Magnesium helps boost the immune system, maintain blood pressure, keeps the borns stronger, and maintain the nerve function.

Cashew has low amounts of sugar and also have lower cholesterol which makes the diabetic patients safe. it may help in lowering the risk of  type2 diabetes. 

However, cashews are rich in copper, which may help in the metabolism of iron, help in the formation of RBS (Red blood cells), and also helps in keeping the immune system and bones healthy. 

Cashews are rich zinc, which plays an essential role in the strengthening of the immune system against microbial infections, healing of wounds and protein synthesis. It is very important during pregnancy for the proper growth of the baby.

Another larger research noted that a diet rich in cashews reduced blood pressure and increased levels of “good” HDL (High-density lipoprotein) cholesterol. However, it had no important effects on blood sugar or body weight

6. Pecans

Pecans Nut
Pecans Nuts

Pecans contain higher antioxidants than any other tree nut. Pecans are often used in desserts but are  nutritious on their own

One ounce (28 grams) of pecans contains:

  • Calories: 193
  • Protein: 3 grams
  • Fat: 20 grams
  • Carbs: 4 grams
  • Vitamin E: 2% of the Reference daily intake (RDI)
  • Fiber: 2.5 grams
  • Magnesium: 8% of the Reference daily intake (RDI)

Pecan nuts carry monounsaturated fats such as oleic acid together with phenolic antioxidants which help reduce the risk of heart disease.

According to the National Pecan Shellers Association, pecan nuts in your diet helps to decrease Low-density lipoprotein (LDL) that is  ‘bad cholesterol’ and increase High-density lipoprotein (HDL) that is ‘good cholesterol’, which prevent stroke and coronary artery disease.

Because pecan nuts are fiber-packed, they support colon health and promote regular bowel movements. Pecan nuts prevent constipation and decrease the risk of colitis and hemorrhoids by cleaning out the gastrointestinal system.

Daily intake of nuts enhances satiety and increases metabolism, a study has shown that a diet comprising pecan nuts helps in weight loss.

Pecan nuts contain oleic acid, a fatty acid which found to reduce the risk of breast cancer and may so reduce the risk of colon cancer since they help clean the gastrointestinal system.

Sufficient intake of manganese is essential for brain function, and pecans are a rich source of manganese which is a great antioxidant

7. Macadamia Nut

Macadamia Nuts
Macadamia Nuts
Macadamia nuts contain a broad range of nutrients also rich in omega-9 monounsaturated fatty acid

One ounce (28 grams) contains roughly:

  • Calories: 200
  • Protein: 2 grams
  • Fat: 21 grams
  • Carbs: 4 grams
  • Fiber: 2.5 grams
  • Vitamin E: 1% of the Reference daily intake (RDI)
  • Magnesium: 9% of the Reference daily intake (RDI)

Macadamia nuts are linked to heart health and also rich in monounsaturated fatty acids, which can make platelets less sticky and less likely to form clots in blood vessels. This prevents heart attack or stroke.

The American Heart Association states that men whose diets included a large number of nuts had a decreased risk of death by heart disease.

Research shown that those who consume much macadamia can have lower cholesterol and Low-density lipoprotein (LDL) cholesterol in these with high cholesterol levels

Macadamia nuts are enriched with a unique profile of macro and micronutrients and other bioactive compounds that may help counter the ill effects of diabetes and improve the blood sugar level.

Macadamia nuts are high in monounsaturated fats and may also reduce the heart disease risks factors.

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