Finally, Brazil nuts may reduce inflammation in both healthy people and those undergoing hemodialysis 55 , Summary Brazil nuts are an excellent source of selenium. They may also help reduce cholesterol levels, oxidative stress and inflammation. Hazelnuts are very nutritious It also lowered markers of inflammation and improved blood vessel function Other studies have shown that hazelnut diets can improve cholesterol levels and increase the amount of vitamin E in the blood 59 , Summary Hazelnuts are a good source of many nutrients, such as vitamin E.
They may also reduce heart disease risk factors. Unlike the other nuts in this article, peanuts are not tree nuts, but belong to the legume family. However, they have similar nutrient profiles and health benefits as tree nuts A study in over , people found that higher peanut intake was associated with lower death rates 2.
Peanuts may also improve heart disease risk factors Interestingly, one study found that women who ate peanut butter more than five times a week had lower rates of type 2 diabetes Furthermore, asthma and allergic disease rates may be lower in children of mothers who ate peanuts once or more per week during pregnancy However, many brands contain large amounts of added oils, sugar and other ingredients.
Similarly, peanuts are usually salted, which may eliminate some of their associated health benefits. Instead, try to choose plain, unsalted, unflavored peanuts. Summary Unlike most other nuts, peanuts belong to the legume family.
However, they have nutrient profiles that are similar to tree nuts and may also help reduce risk factors for heart disease and diabetes. Nuts are one of the healthiest snacks you can eat, as they contain a wide range of essential nutrients. However, their beneficial effects are attributed to nuts that have been minimally processed and have no added ingredients.
Many processed nut products, such as peanut butter, often contain high amounts of salt or added sugar. When incorporated into a healthy diet consisting of other natural, whole foods, nuts may help reduce risk factors for many chronic diseases. Nuts are among the healthiest foods you can eat. They have various impressive health benefits and can even help you lose weight. Nuts are healthy, but high in fat and calories.
This article reviews the evidence on whether nuts are weight loss friendly or fattening. Walnuts contain more vitamin E per 1-ounce serving, with 34 percent of the daily value compared to 10 percent, and more manganese, with 50 percent of the DV compared to 25 percent. However, walnuts contain 10 percent or less of the DV for iron, zinc, magnesium, phosphorus and copper.
Each serving of cashews provides 11 percent of the DV for iron and zinc, 21 percent of the DV for magnesium and 17 percent of the DV for phosphorus.
Cashews also contain more copper, with 30 percent of the DV per 1-ounce serving compared to the 25 percent of the DV in a serving of walnuts. Some of these polyphenols, including catechins, bind to lipoproteins and help prevent clogged arteries. Each type of nut contains a different mix of polyphenols, with most of 2.
This table shows how an ounce of unsalted walnuts compares with the same amount of unsalted almonds. Walnuts are practically bursting with alpha-linolenic acid ALA , a common omega-3 fatty acid. Research has suggested ALA intake may result in better heart and brain health.
Eating nuts of any kind can be helpful for:. Science suggests that people should start working to prevent dementia and other neurodegenerative diseases earlier in life. Eating foods full of antioxidants and other brain-nourishing compounds may help you preserve brain function and stave off memory loss. In one study , researchers found that folks who ate more walnuts had better memory and faster reaction times — regardless of age.
So, what about almonds? Protein repairs and rebuilds the muscle tissue you shred and stretch during workouts. They clock in at 6 grams of protein per ounce. Walnuts have just 4 grams.
Walnuts offer up Top performers also ate slightly more carbs. Science says otherwise. In one study of 86 dieting adults, those who incorporated more almonds tended to lose more weight — and belly fat in particular.
Hazelnuts Calories: Total Fat: These compounds decrease inflammation and blood cholesterol, and may even protect against cancer and improve heart health. Unsalted hazelnuts are a great snack or you can try making your own hazelnut spread like Nutella from scratch.
Macadamia Nuts Calories: Total Fat: Good for people with diabetes or other insulin-related issues, macadamia nuts have a low sugar and carb content. Raw macadamia nuts are the healthiest option, but you can also sprinkle them into salads or lightly roast them in the oven and swap them for croutons.
Peanuts Calories: Total Fat: They tend to be higher in protein, like other legumes such as lentils and peas, with protein making up about percent of their caloric content.
They also contain high levels of biotin—good for hair, skin, nails, and during pregnancy—as well as copper, niacin, and folate. Because peanuts are not a tree nut, they tend to be more affordable than almonds or other nuts.
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