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Nuts are one of the best vegetable protein sources. The 2017 study concluded that nut diets can help prevent some of the risk factors associated with chronic illnesses, such as inflammation found on the Medical News Today website.
The following are the types of wrenches that are considered to be the best health benefits given the combination of proteins they contain and other valuable substances.
The list of six types of nuts is based on the amount of protein in a certain type of nut. You also know about other nutrients that are included in it. Enter 100 grams of nuts here.
1. Peanuts
Peanuts will definitely help you supplement your daily diet with enough protein. This kind of nuts – one of the most popular – can be purchased at any store. Peanuts in addition to proteins contain other important nutrients.
Although theoretically, peanuts are classified as legumes, in other words, they directly belong, i.e. y beans, plant family, many people do not ask for a time when they're just nuts.
Groundnuts contain various polyphenols, antioxidants, flavonoids and amino acids. Research has proven that all these substances provide unmistakable health benefits.
According to the US Department of Agriculture (USDA) Nutrition Database, 100g of peanuts has an energy value of 567 calories. The following is a summary of how much and what other nutrients are in peanuts.
Proteins – 25.80 g
Fat – 49.24 g
Carbohydrates – 16.13 g
Fiber – 8,50 g
Sugar – 4.72 g
Almost all of the fatty almonds are classified as healthy mono- and polyunsaturated fatty acids. However, peanuts also contain some saturated fat.
The following is how much and what minerals are 100 grams of peanut parts.
Calcium 92 mg
Iron is 4.58 mg
Magnesium – 168 mg
Phosphorus – 376 mg
Potassium – 705 mg
It is also mentioned that peanuts are cheaper than other types of nuts.
2. Almonds
In the long run, almonds have become more and more commonplace, so they can now be bought without any problems. Protein content is slightly lower than peanut but the amount of other nutrients is really delicious.
Almonds can be a great snack if you want to choose something healthy, instead of crushing potato chips or salted currants.
According to the USDA, 100 grams of almonds have 579 calories. This amount also contains the following nutrients.
Proteins – 21.15 g
Fat – 49.93 g
Carbohydrates – 21.55 g
Fiber – 12.50 g
Sugar – 4.35 g
Most of the fat in the almonds is monounsaturated fat. Almonds are also rich in vitamins and minerals.
Calcium – 269 mg
Iron is 3.71 mg
Magnesium – 270 mg
Phosphorus – 481 mg
Potassium – 733 mg
Vitamin E – 25.63 mg
3. Pistachios
Pistachios are rich in protein and other nutrients. These nuts are a valuable source of healthy fatty acids and antioxidants.
Theoretically, these green peanuts are pistachios only, but due to their appearance and taste, they are generally considered to be nuts.
The study described in the Diet Today study found that pistachios have a positive effect on blood pressure and endothelial tissue and thus can reduce the risk of heart disease.
Pistachios
The USDA indicates that 100 g of pistachios is 560 calories. Here's what else in the nuts.
Proteins – 20.16 g
Fat is 45.32 g
Carbohydrates – 27.17 g
Fiber – 10.60 g
Sugar – 7.66 g
Most pistachios are fat – mono- and polyunsaturated fatty acids.
Although pistachio mixtures are less mineral than other types of nuts, 100 g of pistachios are even 1 025 mg of potassium. They also contain the following vitamins and minerals.
Calcium – 105 mg
Iron – 3.92 mg
Magnesium – 121 mg
Phosphorus – 490 mg
4. Cashews
Thanks to its special texture, cashew nuts are great for a variety of dishes.
100 grams of this nut has 553 calories. They contain such nutrients.
Proteins – 18.22 g
Fat – 43.85 g
Carbohydrates – 30.19 g
Fiber – 3,30 g
Sugar – 5.91 g
Most fatty Indian cream is monounsaturated fats.
Anatokos also contain certain vitamins and minerals.
Calcium – 37 mg
Iron – 6.68 mg
Magnesium – 292 mg
Phosphorus – 593 mg
Potassium 660 mg
5. Walnut
Although carbohydrates in walnuts and less than many types of nuts, however, they have more calories than most. Their high calorie content is determined by high fat content.
The main nut fat is polyunsaturated fatty acids and they have a beneficial effect on health.
Walnuts are valued not only for their beneficial fats, but also as a source of protein and other nutrients.
100 g of walnuts and 654 calories. The nutritional composition of this product is listed below.
Proteins – 15.23 g
Fat – 65.21
Carbohydrates – 13.71 g
Fiber – 6.7 g
Sugar – 2.61 g
Mineral walnuts are slightly smaller than other types of nuts.
Calcium – 98 mg
Iron is 2.91 mg
Magnesium – 158 mg
Phosphorus – 346 mg
Potassium – 441 mg
A study published in the British Journal of Nutrition suggests that walnuts are rich in flavonoids and phenolic acid.
6. Hazelnut
Due to the excellent taste, hazelnuts are often added to various baked goods and desserts.
Although they contain less protein than the nuts listed above, other beneficial ingredients provide health benefits.
A study published in the Clinical Lipidology Journal suggests that hazelnuts can help reduce cholesterol levels.
100 g hazelnuts are 628 calories. This amount contains the following nutrients.
Proteins – 14.95 g
Fat – 60.75 g
Carbohydrates – 16.70 g
Fibers – 9.7 g
Sugar – 4.34 g
The composition of beef and fat hazelnuts is most similar to walnuts.
Although most of their fat content is monounsaturated fat, hazelnuts contain some polyunsaturated and saturated fats. What is hazelnuts?
114 mg of calcium
Iron – 4.70 mg
Magnesium – 163 mg
Phosphorus – 290 mg
Potassium – 680 mg
How To Add Nut To A Daily Nutrition
To get as much protein as possible, we recommend adding different types of nuts to the diet plan. Here are some tips on how to do this.
Nuts – perfect for granola or other bulk mixtures
Stuffed and salted nuts will give you a certain sense of taste, but also a feeling of satiety if you put them together with tasty flavors that you can freely replace unhealthy snack foods, such as potato chips. Just do not forget that with the addition of salt and calories, the parts of such mixtures should be relatively strictly limited.
Uncooked nuts are the perfect way to cut sweet mixes that are usually added to dried fruits. If it's hard to resist the temptation to cook something sweet, take this special snack.
People who want to reduce carbohydrates or sugar should take into account that dried fruits can have quite a lot of sugar.
Choose a snack
Nuts can usually be used in any way in the rough way, so it's a great choice to do something at any time of the day. However, it's important to keep in mind that, although nut fat is classified as a healthy fat, calorie nuts should be used with caution.
Drink Nut Milk
Muscle taste does not have the same qualities as cow's milk, but it differs from the particular benefits and flavors of particular nuts.
Nutty drinks are available in many stores. You can make nut milk – then you certainly have not drunk any additional ingredients with an unfinished drink. This usually happens with the choice of almonds, cashew nuts and hazelnuts.
Use the nut butter
Activities can be found not only in peanuts, but also in cider snares. It can be used to get sandwiches or whiskey-type thick cocktails.
Cover the salad nuts
When nuts are pressed, salads will be automatically supplemented with proteins and various food ingredients, and after eating you will feel better.
Is it possible to multiply nuts?
Nuts are healthy because they can protect themselves from the risk of heart disease and other diseases. However, nuts can indeed be replicated. What happens then?
First of all, nuts are high in calories, so daily nutrition after a rich part of the nuts can be as high as daily calorie intake without compromising it. In the long run, this habit can lead to weight gain, which is almost desirable.
The bitter, as you know, has a lot of healthy fats, however, although some of their modest benefits are beneficial, excessive diarrhea may occur.
Eat roasted and salted nuts, sodium can be obtained no less than with other cheese snacks. So, before eating salted nuts, you should look at the nutritional table in which they are found and to find out how much sodium should be taken with them. It is always better to choose not to have any crude nuts.
Some people may find it unpleasant to surprise that after the nuts use the digestive system works. They can swell the stomach after nuts, carved cartilage.
It is also important that nuts include food allergens.
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