5 healthiest nuts for the body


Previously, athletes avoided nuts due to their high fat content. This was common in the 1980s when fat was thought to cause excess weight. At the same time, people were fixated on high-carbohydrate diets, which deplorably affected the health and appearance of millions of consumers.

5 healthiest nuts for the body5 healthiest nuts for the body

Previously, athletes avoided nuts due to their high fat content. This was common in the 1980s when fat was thought to cause excess weight. At the same time, people were fixated on high-carbohydrate diets, which deplorably affected the health and appearance of millions of consumers.

But today, research by scientists shows us that the presence of nuts in the diet is necessary for losing weight and maintaining overall health. For example, monounsaturated and even saturated fat in moderation maintain a balanced level of testosterone in the blood of men. Most nuts are monounsaturated and polyunsaturated fats.

But not all nuts are equally good for us! We suggest that you familiarize yourself with the rating of the healthiest nuts. Add them to salads, baked goods, or snack to strengthen your heart and normalize your body weight.

1. Almonds

Almonds can be called the king of nuts. Compared to its counterparts, it contains the most protein, and half of the carbohydrates in almonds are fiber. What’s more, the polyunsaturated fats, vitamin E and magnesium in almonds support cardiovascular health.

Research shows that almonds may even aid weight loss. Participants in the experiment who ate 30 g of almonds per day lose weight at the waist and legs, in contrast to those who consumed the same amount of calories from complex carbohydrates.

Buy fresh almonds or foods that contain them in a healthy way, that is, without sugar or other sugary additives. Also, avoid roasted nuts.

Nutritional value of 30 g of almonds

  • 164 kcal
  • 6 g protein
  • 6 g carbohydrates
  • 14 g fat
  • 3 g fiber

2. Walnut

Walnuts are the only walnuts that contain alpha-linolenic acid, the vegetable equivalent of omega-3 fatty acids. Although ALA is an omega-3 lipid, the body transforms it into familiar forms of omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). To make it easier for him, add fish to the diet or take fish oil as a dietary supplement.

Walnuts are also good for the heart. They stimulate the production of nitric oxide, which maintains the elasticity of blood vessels and normal blood cholesterol levels.

Walnuts can taste bitter. Try mixing nuts with Greek yogurt and honey for a delicious and healthy dessert. This is one way to remove bitterness.

Nutritional value of 30 g of walnuts

  • 185 kcal
  • 4 g protein
  • 4 g carbohydrates
  • 19 g fat
  • 2 g fiber

3. Peanuts

Peanuts are a great source of monounsaturated fats, which regulate testosterone level… Peanuts are also higher in protein than other nuts, making them one of the healthiest nuts around.

The same goes for peanut butter, which is an ideal treat when low carb diet… Choose natural sugar-free peanut butter to avoid trans fats.

Nutritional value of 30 g of peanuts

  • 161 kcal
  • 7 g protein
  • 14 g fat
  • 5 g carbohydrates
  • 2 g fiber

Nutritional information for 2 tablespoons of peanut butter

  • 190 kcal
  • 7 g protein
  • 16 g fat
  • 6 g carbohydrates
  • 2 g fiber

4. Brazil nut

Brazil nuts are higher in fat and lower in carbohydrates than other nuts, with most of the carbohydrates in fiber. This makes a serving of Brazil nuts a great snack on a low-carb day.

Brazil nuts are also rich in selenium (about 90 mcg per nut), a mineral that supports thyroid function and thus a healthy metabolism. In addition, selenium is involved in immune processes and strengthens muscles.

Two Brazil nuts contain your daily selenium requirement!

Nutritional value of 30 grams of Brazil nuts

  • 184 kcal
  • 4 g protein
  • 19 g fat
  • 3 g carbohydrates
  • 2 g fiber

5. Cashews

Cashews are popular for their flavor, even though they contain fewer healthy fats and calories and more carbohydrates than other nuts. However, cashews are rich in protein, so add them to your nutty menu.

Nutritional value 30 grams of cashews

  • 157 kcal
  • 5 g protein
  • 12 g fat
  • 9 g carbohydrates
  • 1 g fiber

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