Simple and Very Healthy Food. Nuts.
- Juraj
- Nov 28, 2024
- 7 min read
Updated: 5 days ago
POST TYPE: PRO TIPS
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This post is for informational purposes only and is not a substitute for professional medical, psychological, or legal advice. Always consult a qualified healthcare provider before making changes to your diet, exercise, or lifestyle. The author and publisher are not liable for any consequences of using this information.
Today, we are talking about nuts, which are considered healthy foods or superfoods. Nuts are very nutritious and should be consumed often. They provide the body with energy, stimulate nerves and muscle cells, and saturate and bind toxins. They are an indispensable part of the human diet. Unpeeled nuts can be stored for a long time and are, therefore, considered one of the first foods of humanity. They are characterized by high energy values, which makes them superior to most other fruits.
What do Nuts Contain that Makes Them Such a Healthy Food?
Nuts contain fat, fiber, protein, vitamins, and minerals. Macronutrients (carbohydrates, protein, and fat) are similar in quantity in all nuts. Nuts are packed with beneficial nutrients that may reduce your risk of many diseases. Micronutrients (such as vitamins and minerals) vary in amount depending on the type of nut.
They are an excellent source of vitamin E, which contributes to cognitive abilities and protects against inflammation. They are also rich in magnesium and selenium. Anyone on a low-carb diet should note that they are mostly low in carbohydrates, so they can be consumed freely.
Due to their high B vitamin content, nuts are an excellent food for the nervous and brain systems. Thanks to their high protein content, nuts are first-class protein sources, and their proteins are more easily digestible than meat and fish proteins. Nuts provide numerous unsaturated fatty acids, primarily linoleic acid. Therefore, their consumption positively affects problems with the heart and circulatory systems.
Food - I love nuts. I eat them all the time, they're easy to carry around, and I am never hungry all day long.
What are All the Healthy Benefits of Nuts?
Research shows that nuts are becoming a regular part of a healthy diet. They even help regulate our weight and may protect against chronic diseases. Eating nuts has many benefits, such as reducing the risk of heart disease and strengthening the immune system to fight various diseases. Although nuts are high in energy and fat, they are not linked to weight gain.
Researchers even suggest that higher nut intake is associated with lower body weight. They can fill us up quickly because they are rich in protein, healthy fats, and fiber that are easy on the digestive system. Have you heard of bad cholesterol? Nutrients in nuts help reduce low-density lipoprotein (LDL) cholesterol in the body.
What are Some of the Most Popular Healthy Nuts You Can Consume Daily?
Almonds
Almonds have been cultivated for over 4,000 years. They are mainly grown in California, the Mediterranean region, Iran, Pakistan, and China. Almonds provide the body with essential vitamins and minerals, healthy fats, protein, and dietary fiber. Since they also positively affect blood sugar levels, they are an ideal snack for people with diabetes. Nutrition experts recommend eating a handful of almonds or about 1 ounce / 25 grams daily. This does not add too many calories, but it still benefits your health by providing your body with energy and nutrients. One small handful of almonds contains 161 calories, 6 grams of protein, 14 grams of fat, and 6 grams of carbohydrates.
Hazelnuts
The hazelnut is native to temperate regions of Europe and Asia. Hazelnuts have been known as a food and medicinal plant since ancient times. Over the centuries, numerous varieties have been developed. Later, hazelnuts spread throughout the world. Hazelnuts are not only delicious but also extremely healthy. Rich in vitamins, minerals, and unsaturated fatty acids. The scientific community has agreed that about 1 ounce / 25-30g is ideal for a long and healthy life. About one handful or 1 ounce / 28 grams contains 178 calories, 17 grams of fat, 4 grams of protein, and 5 grams of carbohydrates.
Walnuts
Walnuts originally come from Asia. However, walnuts were already known to the ancient Romans and Greeks. Today, most walnuts come from China, the USA, and Iran. They are grown all over the world in areas with temperate climates. Walnuts are characterized by numerous healthy ingredients and are considered a good energy source for the human body because they contain valuable vegetable fats and oils. A study conducted among university students showed that consuming walnuts improves brain function and concentration. They can protect against dementia and Alzheimer's disease and reduce inflammatory processes in the body, thus protecting against numerous chronic and degenerative diseases. Research has shown that consuming about a handful of walnuts daily, or usually about 1 ounce / 28 grams, is enough for all the benefits. One handful, or 28 grams, contains 185 calories, 18.5 grams of fat, 4 grams of protein, and 4 grams of carbohydrates.
Pistachios
Pistachio kernels originally come from Iran and Afghanistan. They were cultivated there as early as the 2nd century BC. Today, Iran is the leading producer of pistachio kernels. The second largest producer is California, followed by Turkey. Growing areas in Europe also include Greece, Italy, and Spain. Pistachios lower bad cholesterol and also increase good cholesterol levels in the blood. They lower blood pressure and contribute to weight loss and heart health by acting on oxidative stress. Pistachios, but unsalted, help reduce hunger and control the hormones that stimulate it. Thus improving long-term control of blood sugar levels. The recommended daily dose is about 1 ounce / 28 grams of pistachios, which contains 159 calories, 13 grams of fat, 6 grams of protein, and 8 grams of carbohydrates.
Peanuts
The homeland of peanuts was originally South America. The first peanut existed in Peru 7,500 years ago, and it has become an essential plant for cultivation in many other countries. Peanuts are rich in protein and minerals such as iron, sodium, and calcium. They are also relatively high in vitamin E. Research shows that peanuts may help reduce cardiovascular and coronary heart disease risk. I should note that this does not apply to peanut butter. The recommended limit for how many peanuts you should eat daily is about 1 - 1/2 ounces or 42 grams, which is about 16 peanuts. A serving of about 1 ounce / 30 grams of raw peanuts contains approximately 170 calories, 14.7 grams of fat, 7.7 grams of protein, and 6 grams of carbohydrates.
Pecans
The pecan tree is native to the southern states of the United States and can also be found in Australia and Mexico. Did you know that the pecan tree is even the official state tree of Texas? Its fruit, the pecan, is especially popular for its subtle, nutty-sweet flavor. Pecans are highly nutritious, and 100 grams of these nuts contain about 700 calories. The amount of unsaturated fatty acids, essential in the case of heart disease and the circulatory system, is more than 70 percent, and it is necessary to mention carbohydrates as food for the nervous system. The recommended daily intake of pecans is approximately 1 ounce or 28 grams (15 to 20 pecan halves). One ounce / 28 grams of roasted pecans has 201 calories, 21 grams of fat, 3 grams of protein, and 4 grams of carbohydrates.
Cashews
The cashew tree is native to Africa and Asia. It is a highly adaptable plant and can grow on poor soil. Cashews are drupes and are classified as fruits with a peel. Cashews offer the human body a very high essential amino acid tryptophan content.
This amount is not found in any other food except cashews. Tryptophan is essential for the body to produce serotonin. In medicine, tryptophan and vitamin B6 complexes can be used to treat depression. One ounce or 28 grams of raw cashews has 157 calories, 12 grams of fat, 5 grams of protein, and 9 grams of carbohydrates. One ounce / 28 grams is about 18 whole cashews, but five to eight cashews daily is enough to maintain good health.
There are many more types of nuts, but these are some of the most popular, and I love to eat them all. Don't be afraid to explore all of them; if you want to live longer, eat nuts. It's easier to grab and open a bag of chips, but the next time you sit in front of the TV to watch a movie, remember how healthy nuts are.
Getting healthy food takes a little more effort, but it's worth it in the long run for your health and well-being. In the following article, we will discuss seeds, which are very similar to nuts in nutritional composition.
What is the Healthiest Way to Eat Nuts?
The best way to eat nuts is whole, with no added salt or sugar. They are high in calories, so consume them in moderation, in a 1-oz or 28-gram serving. Look carefully at food nutrition labels to learn how nuts are prepared and how many nutrients they contain. If you are curious and want to explore other preparation methods, check out this article on How to Toast Nuts.
Pay attention to the warnings about nuts!
Whole nuts are unsuitable for children under 3 years of age as they can cause choking.
To prevent choking, nuts should be introduced to young children in another form, such as butter or paste.
Nuts can trigger allergic reactions. All nuts can cause a life-threatening allergic reaction called anaphylaxis in people with a nut allergy. So, if you or your child has a nut allergy, avoid nuts and foods containing them until you see a doctor specializing in food allergies. They will perform food tests under medical supervision to determine if the nuts or seeds you are allergic to are the culprit.
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✍️ Written by Juraj Boskovic, founder of SimpleTreeFit, fitness enthusiast, eco-olive oil producer, and entrepreneur with 10+ years of experience.
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