Nuts are among the healthiest foods. They are rich in omega – 3 fatty acids, protein and fiber , thus simultaneously sate and give the body of valuable nutrients .
Although nuts are very similar in nutritional value , there are some that are particularly useful for certain things.
Best nuts to your diet : almonds , cashews and pistachios
They are one of the most low-calorie nuts – 530 calories per cup or about 90-100 g almonds. This volume contains 48 grams of fat and 20 grams of protein .
100 grams of cashews have 550 calories , 44 g fat and 18 g protein , which also makes them one of the healthiest diet and nuts.
They are also low ( for nuts ) calorific value – about 560 calories , 45 g fat and 20 grams of protein per 100 grams .
These numbers , however, do not apply if the nuts are fried or baked with oil.
For best effect , healthy nuts should be taken raw or roasted without oil . When processing the nuts of very high temperatures possible nutritional substances to be destroyed , so raw nuts remain the best option .
The worst diet you nuts : Macadamia
Macadamia has the most calories per gram – about 720 calories per 100 grams. However, the protein content is relatively low ( 8 g ) , and this fat – high (76 g per 100 g ) .
Of course, this is still useful nuts. Provided that consume them raw in small quantities , they should not be so negatively affect your diet .
The best nuts for your heart : walnuts
All nuts are high in beneficial omega -3 fatty acids, but walnuts are particularly useful in this regard. They are rich in one of the three acids useful – alpha -linolenic acid . It has a beneficial effect barhu heart health .
In terms of caloric – 100 g walnuts have about 650 calories . about 65 grams of fat and 15 grams of protein .
The best nuts for your brain : peanuts
Peanuts have a high content of folic acid that binds to brain function and which can prevent a reduction in cognitive functions
Peanuts are a good choice for vegetarians who are generally at risk of folic acid deficiency , and for pregnant women that folic acid is particularly important.
Like most nuts , peanuts , and have a high content of mineral oils and vitamin E. 100 g peanuts contain about 590 calories , about 50 grams of fat , and about 25 grams of protein .
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