9 very useful nuts for health (2)
9 very useful nuts for health (2)
9 very useful nuts for health (2)
Cashews and hazelnuts
The many benefits of nuts have led to their consumption reducing the risk of chronic diseases. For example, a study recently published in the Journal of the American College of Cardiology found that consuming more healthy nuts could reduce the risk of coronary artery disease. Also, in addition to reducing the risk of heart disease, consuming nuts also protects you from cancer.
3. Cashew
Cashews are a popular nut that provides a healthy dose of healthy fats along with many other health benefits. But are these nuts suitable for you? One ounce of cashews contains approximately:
155 calories
9.2 grams of carbohydrates
5.1 grams of protein
12.3 grams of fat
0.9 grams of dietary fiber
0.6 mg of copper
0.5 mg of manganese
81.8 mg of magnesium
166 mg of phosphorus
Cashews are rich in antioxidants that can protect you from free radical damage and reduce the risk of chronic diseases. A study showed that adding cashews to the diet led to an increase in the antioxidant capacity of patients with metabolic syndrome.
Cashews are also lower in fat than other types of nuts, but still provide a good amount of heart-healthy fats. It is worth noting that almost 80% of cashew fats are monounsaturated and unsaturated fats.
4. Hazelnuts
Hazelnuts are excellent sources of manganese, copper and many other essential nutrients. One ounce of hazelnuts contains approximately:
176 calories
14.7 grams of carbohydrates
4.2 grams of protein
17 grams of fat
2.7 grams of dietary fiber
1.7 mg of manganese
0.5 mg of copper
4.2 mg of vitamin E
0.2 mg thiamine
Hazelnuts are one of the healthiest nuts to reduce the risk of heart disease. A study showed that a diet enriched with hazelnuts reduced cholesterol by 8% and triglycerides by 7% and increased good cholesterol (HDL) by 6%. In addition, eating hazelnuts increased the concentration of vitamin E in the blood.
5. Macadamia
Macadamia nuts are rich in fat and other nutrients such as manganese and thiamin. One ounce of macadamia nuts contains approximately:
203 calories
2.2 grams of carbohydrates
4 grams of protein
21.4 grams of fat
2.4 grams of dietary fiber
1.2 mg of manganese
0.3 mg thiamine
0.2 mg of copper
The properties of macadamia nuts to improve heart health make it one of the healthiest nuts. A study showed that short-term consumption of macadamia nuts reduced signs of oxidative stress and inflammation in 17 different patients. Another study published in the Journal of Nutrition found that eating a diet rich in macadamia nuts helped lower bad cholesterol (LDL) and total body cholesterol in 25 adults with high cholesterol.
Translated by: Bita Sayadi
LinkedIn: https://www.linkedin.com/in/bita-sayadi-197289114/
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