Nuts are one of the most nutritious foods on the planet. They're full of healthy fats and protein, so they'll give you energy for hours.
But what are the most nutritious nuts? And how do you know which type of nuts to eat? Read on!
Dry Roasted Peanuts
Dry roasted peanuts are an excellent source of protein and a good source of fiber. They also contain essential vitamins and minerals like thiamin, folate and magnesium. Peanuts are one of the most popular foods in the U.S., with Americans consuming more than 50 billion pounds per year!
Peanuts are high in calories and fat, but they provide many nutrients. One-fourth cup of peanuts contains about 160 calories and 15 g of fat, including 10 g of monounsaturated fats and 2 g of polyunsaturated fats.
Peanuts are also rich in protein and a good source of fiber. They contain essential vitamins and minerals like thiamin, folate and magnesium.
Brazil Nuts
Brazil nuts are high in selenium, a trace mineral that supports immune function and may help prevent cancer.
One-fourth cup contains about 170 calories, 18 g of fat and 5 g of protein. The nuts are a good source of vitamin E, an antioxidant that helps protect cells from damage.
Almonds
Almonds are a great source of protein and fiber. They also contain vitamin E, an antioxidant that helps protect cells from damage.
Almonds are high in monounsaturated fats, which can help lower cholesterol and reduce your risk for heart disease.
Cashews
Cashews are a good source of protein, fiber and magnesium. They contain zinc, which is essential for cell growth and development as well as normal immune function. It also plays an important role in fertility by improving sperm quality and quantity. They also contain selenium, which promotes healthy blood vessels.
Cashews are a good source of magnesium, which is essential for maintaining healthy bones and teeth. Manganese supports bone health.
Cashews are also a good source of copper, which helps maintain healthy bones and nerves. Copper helps maintain healthy blood vessels.
Takeaway:
Nuts are a great source of protein, fiber and healthy fats. They're also high in calories, so eat them in moderation. A handful of nuts is a good way to get your daily dose of nutrients without going overboard on calories--but if you are trying to lose weight or keep it off, limit yourself to just one serving per day at most (which is about 1/4 cup).
You can also try eating nuts as a snack--but choose an ounce of raw nuts (about 1/4 cup), and be careful to watch your serving size. Nuts are high in calories, so eat them in moderation.
Conclusion
Nuts are a great source of protein and healthy fats, but they can also be high in calories. We recommend eating nuts in moderation and pairing them with other nutritious foods like fruit or veggies to balance out your meal.
