To Stay Healthy, Go For Nuts

Nuts offer lots of health benefits to the body. They contain important nutrients, and are key to many supplements to the body. As nuts are 80 % fat, therefore it is advisable to consume them in moderation. The fats present in most of the nuts are the heart healthy fats (such as monounsaturated fats and polyunsaturated fats), which help to lower the bad cholesterol (LDL) in the blood. They are also a source of fiber and proteins in the diet. One can replace the unhealthy sweets and salty fried snacks (such as chips), with nuts in regular diet. When weight management is required, do not over eat nuts in diet. The health benefits of various nuts are discussed below:
  • Walnuts - The walnuts contain ellagic acid which is an antioxidant. It is also a source of omega-3 fatty acid, and other heart healthy fats. Walnuts protect the heart and increases the elasticity of the arteries. It has anti-inflammatory properties.
  • Almonds - These are the rich source of nutrients such as magnesium, calcium, potassium, copper, magnesium, selenium, and vitamin E. The almonds are rich in fibre. The 70 % fat in almonds is the heart healthy monounsaturated fat. The selenium act as an antioxidant, and prevents damage by the free radicals. The almonds are also good for the colon.
  • Pecans - They are the sources of vitamin E, vitamin A, calcium, copper, zinc, potassium, manganese, magnesium, and phosphorus.
  • Cashews - They have a lower percentage of fat, in comparison to other nuts. Cashews contain oleic acid, the healthy fat also found in olive oil. The cashews are a good source of zinc, iron, copper, magnesium and biotin.
  • Macadamia nuts - They are rich in fiber, protein, potassium, and magnesium.
  • Brazil nuts - They have protein, copper, niacin, vitamin E, fiber, magnesium, and selenium. These nuts are beneficial due to their antioxidant properties (due to selenium) and fiber content.
  • Peanuts - They contain phytosterols which help to fight against cancers, and are also known to reduce cholesterol. Peanuts are good sources of nutrients such as calcium, copper, magnesium, vitamin E, folic acid and fiber.

Because of the enormous health benefits, nuts should be made part of the daily diet, and the recommended amount for adults is 1-1.5 ounce per day. Below is table showing the calories in different nuts:

NameAmount (in pieces)Calories
Peanuts 30 170
Almonds 24 160
Brazil nuts 7 170
Cashews 20 170
Walnuts 14 180
Pecans 20 (halves) 190
Macadamia Nuts 11 200

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