There are many types of edible nuts in the world and most of them are remarkably healthy and can be kept at room temperature making them ideal for on-the-go snacks. A nut is a fruit composed of an outer hard or soft shell as a covering and an inner nutritive edible seed. A wide variety of dried seeds are called NUTS and they are rich sources of nutrients, minerals (potassium, calcium, magnesium, manganese, phosphorous, etc), dietary fiber, protein, vitamins(B, K, E, and A), carbohydrates, and healthy fats such as Omega 3 and Omega 6 fatty acids.
Nuts are considered as healthy snacks options packed with goodness just for you and varieties such as Macadamia nuts, Walnuts, Almonds, Peanuts, Brazil nuts, Pecans, Pine nuts, etc have been linked to reducing heart disease risk factors, Inflammation, Lower blood pressure and other health benefits because they comprise of antioxidants that help to boost your immune system.
A fabulous way to stay healthy is to eat the diverse types of nuts as each of them comes packed with varying nutrients.
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Cashew nuts: These nuts are among some of the best nuts to eat because they have a good nutritional value comprising of Protein, Vitamin K, Calcium, Magnesium, Copper, Potassium and compared to other nuts, they have more carbs. A study found that a diet containing cashew nuts has no significant effect on blood sugar and weight but can improve symptoms of metabolic syndrome, increase levels of "good" HDL(high-density lipoprotein) cholesterol, and reduce blood pressure. They are soft, have a unique C- shape, and contains Beta-carotene, Vitamin A, Lutein, and Zeaxanthin for good vision.
IndiaMart
Brazil nuts: These nuts originate from a tree in the Amazon. As with most healthy nuts, these nuts have anti-inflammatory properties and are an excellent rich source of Selenium, a mineral that acts as an antioxidant by reducing cholesterol levels, Oxidative stress, prevents chronic inflammation in both healthy and those undergoing hemodialysis, and improves the function of blood vessels in Obese teenagers.
Stylecraze
Walnuts: Are very popular nuts with fewer carbs and excellent sources of Omega-3 fatty acids, Alpha-linolenic acid (ALA), and other nutrients. It contains antioxidants and anti-inflammatory properties that can help to maintain brain health, delay the effects of the aging process, and improves several heart disease risk factors. They are often sold in their shells
USDA
African walnuts
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Almonds: These tree nuts contain several beneficial nutrients and depending on how you wish to enjoy this variety of nutritious nuts, you can get the blanched, flaked, or roasted almonds. Almond consumed as part of a low-calorie diet may aid weight loss, reduce inflammation in people with type 2 diabetes, and lower blood pressure in overweight persons. A handful of almonds nut packs an RDI(recommended daily intake) of calories, fat, protein, carbs, fiber, vitamin E, and magnesium. Almonds are a good source of energy that can help you feel fuller for longer.
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Macadamia nuts: These Are white small nuts in hard brown shells that are fairly high in monounsaturated fat. It contains a broad range of nutrients but lacks decent nutritional content even though it's the tastiest nut. It lowers both total cholesterol and "bad" LDL (low-density lipoprotein). The only prominent mineral is manganese and fragments of magnesium. Macadamia may reduce other risk factors of heart disease including Oxidative stress and inflammation.
Stylecraze
Pistachios: Similar to Almonds, They are commonly consumed nuts that are high in fiber and a good dietary source of vitamin B6 and protein. Good for the heart, increases "good" HDL cholesterol and lowers many of the risk factors related to cardiovascular diseases. Pistachios may help decrease the surge in blood sugar after a meal as well as improving blood pressure, weight loss, and oxidative status.
Medical News Today
Pecans: Pecans are incredibly tasty, healthy, and quite nutritious. They are brown nuts in a shell often used in desserts and pastries but can also be chewed raw. Pecans are very low in carbs but like other nuts, they are packed with high polyphenols and the highest level of antioxidants. They are best for Keto.
Foods guy
Hazelnuts: These nuts are higher in calories than others but have a crunchy texture when you bite into them. They are small brown round nutritious nut with beneficial effects on heart disease risk factors. It reduces total cholesterol, "bad" LDL cholesterol, Inflammation, and triglycerides while enhancing blood vessel function and boosting the amount of vitamin E in the blood.
Wikipedia
Peanuts: Unlike the other nuts but similar to peas and beans, peanuts are not a true type of tree nut but legumes, they grow in the ground in a shell that contains between 2-4 small brown peanuts. However, they have similar nutrient outlines and health benefits as tree nuts and many people rate them as their favorite type of nut. It can be eaten raw, salted, dry-roasted, or as peanut butter, but to relish its health benefits, stay away from salted or roasted in oil peanuts. Higher peanuts intake was associated with lower death rates, lower type 2 diabetes, improved heart disease risk factors, and reduced the risk of asthma and other allergic disease rates in children if eaten by women during pregnancy according to Healthline.
Harvard health - Havard university
Chestnuts: These are the biggest nuts in existence but the lowest in fats and calories. Chestnuts are soft white fleshy nuts encapsulated in a dark brown shell. They are high in fiber and usually roasted before eaten and good sources of manganese, copper, potassium, and magnesium. They also have a reasonable amount of vitamin C, K, B6, and folate.
Freep.com
Pine nuts: Pines are white and elongated in shape. They are the smallest variety of healthy edible nuts but equally packed full of nutritional values and health benefits such as antioxidant and phenolic content. They also contain other nutrients but high in Manganese above RDI.
Southern-style spices
In conclusions, according to Healthline, Nuts are antioxidant powerhouse and can be enjoyed Whole, as Butter or chopped up and sprinkled on food because they are delicious, versatile, and readily available in grocery stores and come in a wide variety of options including salted, unsalted, Seasoned, Plain, Raw or Roasted.
Go and get some Nuts and Feel free to comment your observations and recommendations in the comment section, Thanks for reading.
Nuts are considered as healthy snacks options packed with goodness just for you and varieties such as Macadamia nuts, Walnuts, Almonds, Peanuts, Brazil nuts, Pecans, Pine nuts, etc have been linked to reducing heart disease risk factors, Inflammation, Lower blood pressure and other health benefits because they comprise of antioxidants that help to boost your immune system.
A fabulous way to stay healthy is to eat the diverse types of nuts as each of them comes packed with varying nutrients.
Pexels
11 remarkable nuts and their benefits
Cashew nuts: These nuts are among some of the best nuts to eat because they have a good nutritional value comprising of Protein, Vitamin K, Calcium, Magnesium, Copper, Potassium and compared to other nuts, they have more carbs. A study found that a diet containing cashew nuts has no significant effect on blood sugar and weight but can improve symptoms of metabolic syndrome, increase levels of "good" HDL(high-density lipoprotein) cholesterol, and reduce blood pressure. They are soft, have a unique C- shape, and contains Beta-carotene, Vitamin A, Lutein, and Zeaxanthin for good vision.
IndiaMart
Brazil nuts: These nuts originate from a tree in the Amazon. As with most healthy nuts, these nuts have anti-inflammatory properties and are an excellent rich source of Selenium, a mineral that acts as an antioxidant by reducing cholesterol levels, Oxidative stress, prevents chronic inflammation in both healthy and those undergoing hemodialysis, and improves the function of blood vessels in Obese teenagers.
Stylecraze
Walnuts: Are very popular nuts with fewer carbs and excellent sources of Omega-3 fatty acids, Alpha-linolenic acid (ALA), and other nutrients. It contains antioxidants and anti-inflammatory properties that can help to maintain brain health, delay the effects of the aging process, and improves several heart disease risk factors. They are often sold in their shells
USDA
African walnuts
Almonds: These tree nuts contain several beneficial nutrients and depending on how you wish to enjoy this variety of nutritious nuts, you can get the blanched, flaked, or roasted almonds. Almond consumed as part of a low-calorie diet may aid weight loss, reduce inflammation in people with type 2 diabetes, and lower blood pressure in overweight persons. A handful of almonds nut packs an RDI(recommended daily intake) of calories, fat, protein, carbs, fiber, vitamin E, and magnesium. Almonds are a good source of energy that can help you feel fuller for longer.
Pexels
Macadamia nuts: These Are white small nuts in hard brown shells that are fairly high in monounsaturated fat. It contains a broad range of nutrients but lacks decent nutritional content even though it's the tastiest nut. It lowers both total cholesterol and "bad" LDL (low-density lipoprotein). The only prominent mineral is manganese and fragments of magnesium. Macadamia may reduce other risk factors of heart disease including Oxidative stress and inflammation.
Stylecraze
Pistachios: Similar to Almonds, They are commonly consumed nuts that are high in fiber and a good dietary source of vitamin B6 and protein. Good for the heart, increases "good" HDL cholesterol and lowers many of the risk factors related to cardiovascular diseases. Pistachios may help decrease the surge in blood sugar after a meal as well as improving blood pressure, weight loss, and oxidative status.
Medical News Today
Pecans: Pecans are incredibly tasty, healthy, and quite nutritious. They are brown nuts in a shell often used in desserts and pastries but can also be chewed raw. Pecans are very low in carbs but like other nuts, they are packed with high polyphenols and the highest level of antioxidants. They are best for Keto.
Foods guy
Hazelnuts: These nuts are higher in calories than others but have a crunchy texture when you bite into them. They are small brown round nutritious nut with beneficial effects on heart disease risk factors. It reduces total cholesterol, "bad" LDL cholesterol, Inflammation, and triglycerides while enhancing blood vessel function and boosting the amount of vitamin E in the blood.
Wikipedia
Peanuts: Unlike the other nuts but similar to peas and beans, peanuts are not a true type of tree nut but legumes, they grow in the ground in a shell that contains between 2-4 small brown peanuts. However, they have similar nutrient outlines and health benefits as tree nuts and many people rate them as their favorite type of nut. It can be eaten raw, salted, dry-roasted, or as peanut butter, but to relish its health benefits, stay away from salted or roasted in oil peanuts. Higher peanuts intake was associated with lower death rates, lower type 2 diabetes, improved heart disease risk factors, and reduced the risk of asthma and other allergic disease rates in children if eaten by women during pregnancy according to Healthline.
Harvard health - Havard university
Chestnuts: These are the biggest nuts in existence but the lowest in fats and calories. Chestnuts are soft white fleshy nuts encapsulated in a dark brown shell. They are high in fiber and usually roasted before eaten and good sources of manganese, copper, potassium, and magnesium. They also have a reasonable amount of vitamin C, K, B6, and folate.
Freep.com
Pine nuts: Pines are white and elongated in shape. They are the smallest variety of healthy edible nuts but equally packed full of nutritional values and health benefits such as antioxidant and phenolic content. They also contain other nutrients but high in Manganese above RDI.
Southern-style spices
10 Benefits of Nuts
- Aids in weight loss
- Reduces inflammation
- High in dietary fiber
- Good for type 2 diabetes
- Reduces risk of heart disease and Stroke
- Loaded with antioxidants
- Source of minerals and nutrients
- Lowers bad cholesterol, improves good cholesterol.
- Reduces the risk of asthma and other allergies in children.
- Prevents blood glucose spikes.
In conclusions, according to Healthline, Nuts are antioxidant powerhouse and can be enjoyed Whole, as Butter or chopped up and sprinkled on food because they are delicious, versatile, and readily available in grocery stores and come in a wide variety of options including salted, unsalted, Seasoned, Plain, Raw or Roasted.
Go and get some Nuts and Feel free to comment your observations and recommendations in the comment section, Thanks for reading.
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