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Food - I love nuts. I eat them all the time, they're easy to carry around, and I am never hungry all day long.
This post is for informational and educational purposes only. This post should not be taken as medical advice or used as a substitute for such. You should always speak with your nutritionist before implementing this information.
Today we are talking about nuts, a healthy food or we can say superfood. They are very healthy 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?
Macronutrients (protein, carbohydrates, and fat) are similar in quantity in all nuts. Micronutrients (such as vitamins and minerals) vary in quantity depending on the type of nut.
Nuts are rich in fat, fiber, protein, vitamins and minerals.
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. A note for anyone on a low-carb diet is that they are mostly low in carbohydrates, so they can be consumed freely.
Due to their content of B vitamins, they are excellent food for the nervous and brain system. They are all first-class sources of protein thanks to their high protein content and their proteins are more easily digestible than meat and fish. Nuts provide numerous unsaturated fatty acids, primarily linoleic acid. Therefore, their consumption has a positive effect in case of problems with the heart and circulatory system.
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. There are many benefits of eating nuts, such as reducing the risk of heart disease and strengthening your immune system to fight various diseases. Nuts are high in energy and fat, but eating nuts has not been 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? Well, nuts help reduce low-density lipoprotein (LDL) cholesterol in the body.
What are Some of the Most Popular Healthy Nuts that you can Consume Daily?
Almonds
The almond tree has been cultivated for over 4,000 years. The almond tree is mainly grown in California, the Mediterranean region, and Iran, but also in Pakistan and China.
Consuming almonds provides the body with important vitamins and minerals, healthy fats, protein, and dietary fiber. Since they also have a positive effect on blood sugar levels, they are an ideal snack for diabetics.
Nutrition experts recommend eating a handful of almonds every day or about 1 ounce / 25 grams. 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 the ideal amount 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 source of energy 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 a day, 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 main 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 important plant for cultivation in many other countries. Peanuts are rich in protein and minerals such as iron, sodium, and calcium. They are also quite high in vitamin E. Research shows that peanuts may also help reduce the risk of cardiovascular disease and coronary heart disease. I should note that this does not apply to peanut butter. The recommended limit for how many peanuts you should eat per day 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 extremely nutritious and 100 grams of these nuts contain about 700 calories. The amount of unsaturated fatty acids, important in the case of heart disease and 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 an extremely 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 content of the essential amino acid tryptophan.
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. 1 ounce or 28 grams of raw cashews has 157 calories, 12 grams of fat, 5 grams of protein, and 9 grams of carbohydrates. 1 ounce / 28 grams is about 18 whole cashews, but five to eight cashews a day is enough to maintain your 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 and 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 down in front of the TV to watch a movie, remember how healthy nuts are.
It takes a little more effort to get some healthy food, but in the long run, it's worth it for your health and well-being. In the next article, we will write about seeds that are very similar to nuts in nutritional composition.
What is the Healthiest Way to Eat Nuts?
The best way to eat nuts is to eat them whole. That means no added salt or sugar. They are high in calories, so eat them in moderation in a 1 oz or 28-gram serving. Look carefully at food nutrition labels to know how they are prepared and how many nutrients they contain.
If you are curious and want to explore other preparation methods, you can check out this article on How To Toast Nuts.
Pay attention to the warnings about nuts!
Whole nuts are not suitable for children under 3 years of age as they can cause choking. Nuts should be introduced to young children in another form, such as butter or paste, to prevent choking.
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 that contain them until you see a doctor who specializes 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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