Loaded with good calories, nuts are not only delicious but are vital sources of energy. Before you incorporate them in your diet, it is important to know the nutritional value of nuts. They are enriched with mono and polyunsaturated fats, dietary fibres, and protein. The monounsaturated fats lower the useless cholesterol. Nuts are filled with Vitamin B-complex and Vitamin E. They also comprise useful minerals like zinc, iron, magnesium, copper, and manganese. The health benefits of nuts include improving heart function, body metabolism, blood flow, skin, eye, and oral health.
Types and Nutritional Value of Nuts
Here are the various types of nuts you should be aware of:
1. Almonds
Almonds are healthy nuts – it is because they are considered to be an all-rounder for human health. Enriched with monounsaturated fatty acids, they take care of the heart and bring life to the human skin and brain. The presence of oleic acid lowers blood pressure and provides resistance against coronary diseases. Almonds also contain vitamin E, protein, fibres, and riboflavin.
While fibre reduces diabetes, colon cancer, and heart disease risks, the protein facilitates organ growth. Vitamin E is an antioxidant effective against cancer and skin protection against unwanted oxygen-free radicals. Lastly, almonds contain riboflavin that improves memory and contains phenylalanine which boosts neurological function.
2. Walnuts
Unlike almonds, walnuts are a rich source of polyunsaturated fats. They are a good source of protein, folate, and vitamin B-6. They are the sole type that consists of a high concentration of Omega-3 fatty acids and this is important for most vegetarians. Benefits of walnuts include prevention of Eczema and psoriasis inflammation along with protection against asthma and arthritis.
Walnuts are a vital source of brain food since the omega-3 fatty acids present in them constitute 60% of the human brain. It is also instrumental in preventing irregular heartbeats and plaque regulation in blood vessels. Additionally, walnuts reduce the occurrence of blood clots. It is known as the best nut for the heart. It reduces cholesterol and brings relief to the immune system.
3. Cashew Nuts
If you ask about the best nuts for weight loss, then cashew nuts will definitely be one of them. It has a good amount of protein and magnesium that aids in effective weight loss. They are amongst the leading sources of iron and copper. Red blood cells majorly constitute Iron and hence they need the same for proper functioning. Copper helps in iron metabolism and iron in turn protects from microcytic anaemia.
Flexibility in blood vessels and the production of energy is stimulated by copper. With lower fat concentration, cashew nuts have antioxidant value, eliminate free radicals, and fight cancer. The presence of cashew nuts in everyday diet contributes to healthy eating.
4. Pistachio Nuts
Called by the name of the skinny nut, Pistachios are a symbol of wellness. They are low in calories and consist of a great amount of vegetable protein. Among the different healthy foods to eat, pistachio is a good option to add to your daily diet. This highly proteinaceous nut consists of antioxidant phytochemical substances like carotenes and arginine.
Pistachios are also a rich source of vitamin A, vitamin B-6, and potassium. Potassium maintains effective water balance in the muscles and nerves which facilitates their proper functioning. Further, Potassium counters the hypertensive action of sodium and lowers blood pressure and heart rate.
5. Pecan Nuts
Pecan nut is a good source of phenolic antioxidants, copper, zinc, thiamine, and vitamin. Among all the types of nuts, pecans are the greatest source of vitamin E. Being rich in antioxidant phytochemical substances, they consist of beta-carotene, zeaxanthin, and ellagic acid.
According to various studies, these compounds help eliminate toxic oxygen-free radicals and thus protect the body from diseases like cancer. More importantly, pecans are the best health nut for men. This is because of the presence of a steroid named beta-sitosterol which is used for treating men’s diseases like benign prostatic hyperplasia.
6. Brazil Nuts
Brazil nuts are another popular nut that falls under the nuts for weight loss category. Minerals like phosphorus, selenium, and magnesium are present in huge amounts in Brazil Nuts. These minerals have their independent value. Body stress, and memory improvement are handled by magnesium. It also helps prevent heart attacks and develops muscles, bones, organs, and tissues.
Phosphorus strengthens teeth and bones and Selenium is an antioxidant that ensures the right functioning of thyroid glands. The presence of this mineral in the human body can reduce the chances of prostate cancer, coronary artery disease, and liver cirrhosis.
7. Pine Nuts
These nuts are an excellent source of zinc, niacin, manganese, and vitamin K. The benefits of nuts like the pines are many. Immunity boost and effective vision are stimulated by zinc. It is also crucial during pregnancy to maintain the baby’s body growth and attain a stable state.
Manganese is an antioxidant that helps prevent radical damage. It also contributes to the strength and longevity of bones. Nutrients such as biotin, thiamine, and ascorbic acid are readily absorbed. Pine nuts are also an effective source of arginine amino acid.
Conclusion
The nutritional value of nuts mentioned above will help you decide which nuts you want to consume and in what amount.
There are many benefits of eating nuts. Along with their high nutritional value, they are delicious. However, one should intake nuts in moderate amounts as too much of it can result into:
● Weight gain
● Selenium poisoning
● Interaction with medications
● Allergy
Although nuts have a lot to offer, it is best advised to proceed with caution and take the help of any experts to know about the daily serving size.
