Nuts are a great meal to have on hand because they are crunchy, satisfying, and healthful.They are a wonderful source of plant protein, fibre, and beneficial fats. Additionally, they taste fantastic alone, with fruit, or in a variety of foods like salads, desserts, and grains.Additionally, evidence indicates that increasing your nut intake may promote a healthy body weight and lower your chance of developing certain medical issues, such as heart disease.For kids, nuts are a great food option. Adding nuts to your child’s diet has been shown to increase their consumption of protein, good fats, and fibre, according to research.Nuts come in a variety of flavours, textures, and nutrient compositions.
Table of Contents
Almonds
Due to their deliciousness, remarkable nutrient profile, and affordable price, almonds are immensely popular. They can be consumed raw or roasted, and are frequently turned into almond milk, almond butter, and almond flour .
Roasted almonds weigh 1 ounce (28 grams) and are a good source of :
170 calories
(15 grams) fat
6 grams of protein
Grain: 6 grams
3 grams of fibre
45 percent of the daily value for vitamin E (DV)
19% of the DV for magnesium
Manganese makes up 27% of the DV.
Vitamin E, a fat-soluble substance that serves as an antioxidant to save your cells from oxidative damage, is particularly abundant in these nuts. Additionally, this vitamin promotes cellular communication and immunological function.
Almonds are a good source of fibre, protein, healthy fat, and a number of vitamins.
Pistachio
Since 6,000 B.C., people have consumed pistachios, whose name is derived from the Greek word pistákion, which means “the green nut”
Although these colourful nuts are fewer in calories and fat than many other nuts, they are nevertheless nutrient-rich.
Just one ounce (28 grams) of pistachios has the following nutritional value:
159 calories
13 grams of fat
6 grams of protein
8 grams of carbs
3 grams of fibre
Thiamine, vitamin B1, contains 21% of the DV.
28 percent of the DV for vitamin B6
In terms of phosphorus, 11% of the DV
Vitamin B6 is one of many nutrients found in pistachios that your body requires for the immune system and nutrient metabolism .
In addition, these nuts contain a lot of plant substances, including the carotenoids lutein and zeaxanthin, anthocyanins, flavonoids
Walnuts
Walnuts have a remarkable nutritional profile and have been linked to numerous health advantages. Only 1 ounce (28 grams) of only:
185 calories
18.5 grams of fat
4 grams of protein
4 grams of carbs
2 grams of fibre
50 percent of the DV is copper.
eleven percent of the DV for magnesium
42 percent of the DV is manganese.
These nuts are a great source of copper, which your body requires to make the enzymes necessary for the synthesis of neurotransmitters and energy. In addition, copper supports the formation of blood vessels and the immune system .
Walnuts have been demonstrated to have heart-healthy properties and may lessen a number of heart disease risk factors, such as high blood pressure, LDL (bad) cholesterol, and triglyceride levels.
Cashews
Cashews go well with both savoury and sweet foods because of their crunchy texture and creamy mouthfeel.
One ounce (28 grams) of unprocessed cashews provides
155 calories
12 grams of fat
5 grams of protein
Grain: 9 grams
1 gram of fibre
Eight percent of the DV for vitamin K
Twenty percent of the DV for magnesium
Manganese accounts about 20% of the DV.
These nuts are a good source of protein, vitamin K, magnesium, and manganese, all of which are necessary for the maintenance of healthy bones
The effects of cashew-rich diets on metabolic syndrome symptoms, which include high blood pressure, blood fat levels, blood sugar, and belly fat, have been the subject of several research.
Peanuts
Although they officially fall under the legume family, tree nuts and peanuts have similar nutrient profiles, health advantages, and culinary applications.
According to an ounce (28.35 grammes) of raw peanuts contains roughly:
162 calories
13.5 grams of fat
7 grams of protein
Grain: 6 grams
2.5 grams of fibre
Niacin, vitamin B3, at 23% of the DV
Folate, a vitamin B9, provides 17% of the DV.
Magnesium: 12 percent of the DV
In addition to being high in folate, a B vitamin that is particularly crucial during pregnancy due to its function in foetal and placental development, peanuts are a great source of plant protein, which can help you feel full
Additionally, research suggests that diets high in nuts, such as peanuts, may be good for heart health.
Conclusion
Nutrients including protein, fat, fibre, vitamins, and minerals are abundant in nuts like almonds, pistachios, walnuts, peanuts, and hazelnuts.Nuts may lower your risk of heart disease and improve immunological health when consumed as part of a nutrient-rich diet, among other advantages.Nuts are also delicious and versatile. They can be eaten alone or combined with other wholesome foods like fruits and vegetables. But if you also want to add protein in your diet in a snacking and affordable way, you can go for soya split of healthnut. They are a great source of protein, good for your pocket and awesome for snacking. You should definitely give them a try.
