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How Nuts keeps us healthy and Their Nutrient excellence

Nuts health and Their Nutrient excellence for our body.

 Walnuts -
Calories 654 in 100 grams | 8 walnut halves contain 100 calories

Nutrient excellence: Walnuts contain the highest amount of omega-3 fatty acid  ( alpha linolenic acid ) - Three walnuts provide the recommended daily amount of alpha-linolenic acid for women, four nuts a day - men. Since our menu does not contain enough omega- 3 , walnuts are an important addition.

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What else you should know : Walnuts contain unique phytochemicals with antioxidant activity and inflammation. Speculate that these materials help reduce cancer risk .

Pecans -
Calories 691 in 100 grams | 10 Pecans halves contain 100 calories

Nutrient excellence : Pecans contain the highest amount of antioxidants called phenols, and therefore the power to neutralize oxidation processes more effectively . Phenols attribute a protective effect against heart disease , cancer and more.

What else you should know : Pecans are rich in zinc , manganese and vitamin E.

Hazelnut -
Calories 628 in 100 grams | 11 nuts contain 100 calories

Nutrient excellence : Hazelnuts contain 82 % monounsaturated fat (like olive oil ) , important for heart health.
This Fat is supposed to be the main fat in our diet , and hazelnuts (with macadamia nuts ) are considered his best suppliers .

What else you should know : Hazelnuts are rich in vitamin E, copper and iron.

Brazil nuts -
Calories 656  in 100 grams | 3 nuts contain 100 calories 



Nutrient excellence: Brazil nuts contain the highest amount of selenium compared to other nuts . One nut contains the daily amount required for men and women . Selenium plays a role in the body's ability to neutralize oxidation processes and is essential to proper functioning of thyroid hormones and vitamin C.
What else you should know : five Brazil nuts contain selenium maximum amount of collateral on consumption. You should not eat more than two nuts to not reach excessive levels of the mineral in the body.


Pistachios -
Calories 562 in 100 grams | 25 nuts contain 100 calories

Nutrient excellence : pistachios are rich in vitamin B6, 25 pistachios contain nearly a third of the required daily amount of vitamin for women and  about one fifth of  what men daily need. This vitamin is important for creating amino acids such as serotonin - a brain chemical that affects mood, feeling of relaxation, satiation and snooze .

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What else you should know : pistachio nut is also the richest in phytosterols - substances that help to lower blood cholesterol .

Cashews -
Calories : 553 calories in 100 grams | 12 nuts contain 100 calories

Nutrient excellence : cashews are the highest containing of Iron and copper . 12 cashews have almost half the recommended daily amount of copper for men and women . Copper participates in vital processes such as oxidation prevention and control allergic reactions. 12 cashew nuts provide 16 % of daily iron needed for men and 7 % of that required for women. Iron is important , among other things, prevent anemia and cashew nuts are a great source of iron , especially among vegans .

What else you should know : Cashew nut is the least fattening - only 46 % of its weight is fat vs. 60 % fat in most nuts.


Almonds -
Calories 579 in 100 grams | 14 almonds contain 100 calories

Medal : almonds holding triple record - they contain the highest amount ( compared to other nuts ), calcium , vitamin E and fiber . The fibers are important for proper digestion , calcium is essential for bone health and normal functioning of the nervous system and Vitamin E functions as an antioxidant in the body - helps prevent various chronic diseases .



What else you should know : the thin skins of almonds is rich in antioxidants , so it is best to eat unpeeled almonds .

Pine nuts
Calories 673 in 100 grams | about three tablespoons pine nuts contain 100 calories

Medal : pine nuts are rich in zinc and manganese than any other nut . Zinc is essential for the proper functioning of receptors in the body and is part of many enzymes , including the enzyme that breaks down alcohol.
Plays an important building and bone -related processes in the normal functioning of amino acids , cholesterol and carbohydrates.

What else you should know : pine nuts are the seeds of the pine tree and take them under pineal dander of a particular species of pine.

Peanuts
Calories : 567 calories in 100 grams | 17 peanuts contain 100 calories

Medal : peanuts contain the highest amount of protein and folic acid compared to other nuts. Thanks to high protein content you should combine peanut in a  vegan and vegetarian menu . Folic acid is critical for normal functioning of cells, to prevent birth defects in the fetus and removal of harmful substance ( homocysteine ​​) that causes atherosclerosis and clotting disorder .

What else you should know : peanuts are exceptional , they do not grow on trees ( except the ground ) and belong to the legume family , which explains their high protein content.

Macadamia nuts
Calories 718 in 100 grams | five nuts contain 100 calories

Nutrient excellence : macadamia nuts (with hazelnuts ) are the champions of monounsaturated fat ( like that of olive oil ) which should be the main fat in our diet . Although macadamia nut is high in calorie , but when you eat it with control it is very healthy for the heart.

What else you should know : the origin of macadamia nuts is in Australia . This is the most fatty nut ( contains 74 % fat ) which explains the high calorific value ( and exquisite buttery taste ) .

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