In general, nuts are good sources of fat, fiber and protein. Nuts also have a number of vitamins and minerals, including magnesium and vitamin E.
Many studies have shown that people who eat nuts live longer than those who don’t. This may be due to their ability to help prevent a number of chronic diseases. Nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels.
Here is a list of seven nuts and their health benefits:
Eating almonds can help reduce the bad cholesterol, all of which are bad for the heart. This makes almonds the heart-healthy nuts. Almonds are also low in calories that can be a part of your weight loss plan. It also helps in lowering the blood pressure in overweight people.
In addition, eating a meal with 28 grams of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes.
In 28 grams of almonds have roughly:
Fat: 14 grams
Protein: 6 grams
Carbs: 6 grams
fibre: 3.5 grams
Vitamin E: 37% of the Reference Daily Intake
Magnesium: 19% of the Reference Daily Intake
Pistachios are high in fibre and just like almonds, pistachios help in improving the cholesterol level by decreasing the bad cholesterol. It also helps in increasing the good cholesterol, pistachios may help improve other heart disease risk factors, including blood pressure, weight and oxidative status.
In 28 grams of Pistachios have roughly:
Fat: 12.5 grams
Protein: 6 grams
Carbs: 8 grams
fibre: 3 grams
Vitamin E: 3% of the Reference Daily Intake
Magnesium: 8% of the Reference Daily Intake
Walnuts are a very popular nut and an excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA). Eating walnuts everyday helps in reducing bad cholesterol and in maintaining the blood flow through the circulatory system. Walnuts also help in reducing inflammation, which in turn keeps a number of diseases at bay.
A study in college students found that eating walnuts increased a measure of cognition called “inferential reasoning,” suggesting that walnuts may have beneficial effects on the brain.
In 28 grams of Walnuts have roughly:
Fat: 18 grams
Protein: 4 grams
Carbs: 4 grams
Fibre: 2 grams
Vitamin E: 1% of the Reference Daily Intake
Magnesium: 11% of the Reference Daily Intake
Cashews are part of the tree nut family and have a good nutrient profile. A study found that a diet with 20 percent calories coming from cashews improves the blood pressure in people with metabolic syndrome.
Another larger study observed that a diet rich in cashews reduced blood pressure and increased levels of good cholesterol. However, it had no significant effects on body weight or blood sugar levels.
A few studies have shown that diets high in cashews may increase blood sugar in people with metabolic syndrome.
In 28 grams of Cashews have roughly:
Fat: 12 grams
Protein: 5 grams
Carbs: 9 grams
Fibre: 1 gram
Vitamin E: 1% of the RDI
Magnesium: 20% of the RDI
Peanuts are not tree nuts and belong to the legume family. But they have a similar nutrient just like the tree nuts. A study conducted on 1,20,000 people found that peanuts intake was associated with a lower risk of death.
Asthma and allergic disease rates may be lower in children of mothers who ate peanuts once or more per week during pregnancy. one study found that women who ate peanut butter more than five times a week had lower rates of type 2 diabetes.
In 28 grams of Peanuts have roughly:
Fat: 17 grams
Protein: 4 grams
Carbs: 5 grams
Fibre: 3 grams
Vitamin E: 21% of the RDI
Magnesium: 11% of the RDI