Nuts are one of the best sources of plant protein. A study in 2017 concluded that nutrition nuts can prevent some risk factors associated with chronic illnesses, such as inflammation occurring on Medical News Today.
The following are the types of nuts that, depending on the amount of protein in them and the combination of other valuable substances, are considered the most recommended for health benefits.
The list of six types of nuts is based on the amount of protein in a particular nuts. You will also know about other nutrients that are included in their composition. Determine the quantities of 100 grams of nuts here.
1. Ground nuts
Peanuts will definitely help you supplement your daily diet with a sufficient amount of protein. This kind of queens – one of the most popular – can be bought at any store. In addition to protein, peanuts have other important nutrients.
Although the theoretical peanuts are classified as pulses, in other words, they belong separately, i.e. y beans, plant family, many people do not disturb the time in which they are just plain.
Peanuts contain various polyphenols, antioxidants, flavonoids and amino acids. Research has shown that all these substances provide undisputed health benefits.
According to the US Department of Agriculture (USDA) database of nutrients, 100 g of peanuts have an energy value of 567 calories. The following is a summary of how much and what other nutrients are present in peanuts.
Protein – 25.80 g
Mast – 49.24 g
Carbohydrates – 16.13 g
Fibers – 8.50 g
Sugar – 4.72 g
Almost all fatty almonds are classified as healthy mono- and polyunsaturated fatty acids. But peanuts also contain some saturated fats.
The following is how much and what minerals are 100 grams of peanut work.
Calcium – 92 mg
The 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.
In the long run, Mandini became more and more common, so they can be easily purchased. The protein content is slightly lower than in peanuts, but the amount of other nutrients is really wonderful.
Almond can be a great snack to choose something healthy instead of crushing chips or salted currants.
According to USDA indications, 100 grams of almonds are 579 calories. This quantity also contains the following nutrients.
Protein – 21.15 g
Fats – 49.93 g
Carbohydrates – 21.55 g
Fibers – 12.50 g
Sugar – 4.35 g
The highest amount of fat in almonds is monounsaturated fat. Migdolos are also rich in vitamins and minerals.
Calcium – 269 mg
The iron is 3.71 mg
Magnesium – 270 mg
Phosphorus – 481 mg
Potassium – 733 mg
Vitamin E – 25.63 mg
Pistachios are rich in protein and other useful nutrients. These nuts are a valuable source of healthy fatty acids and antioxidants.
In theory, these green peanuts are pure pistachios, but due to their appearance and taste, they are usually considered as nuts.
The findings of the study described in the Nutrition Today study show that pistachios have a positive effect on blood pressure and endothelial tissue and can therefore reduce the risk of heart disease-related illnesses.
USDA shows that 100 g of pistachios with 560 calories. There's something else in these queens.
Proteins – 20.16 g
Mast – 45.32 g
Carbohydrates – 27.17 g
Fibers – 10.60 g
Sugar – 7.66 g
Most pistachios are fats – mono- and polyunsaturated fatty acids.
Although pistachios are less mineral than other types of nuts, 100 g of pistachios are also 1 025 mg potassium. They also contain the following vitamins and minerals.
Calcium – 105 mg
Iron – 3.92 mg
Magnesium – 121 mg
Phosphorus – 490 mg
Due to their special texture, the billets serve as an integral part of the various dishes.
100 grams of these stem cells are 553 calories. They contain the following nutrients.
Protein – 18.22 g
Mast – 43,85 g
Carbohydrates – 30.19 g
Fibers – 3.30 g
Sugar – 5.91 g
The majority of fat in the gadgets is monounsaturated fat.
Anatocos also contains some vitamins and minerals.
Calcium – 37 mg
Iron – 6.68 mg
Magnesium – 292 mg
Phosphorus – 593 mg
Potassium 660 mg
Although carbohydrates in walnuts and less than many types of nuts, they still have more calories than most. The high calorie content depends on the high fat content.
The prevailing fat of nuts is polyunsaturated fatty acids, which are known to benefit for health.
Walnuts are not only valued for their useful fats, but also as a source of protein and other nutrients.
100 g of walnuts are 654 calories. Below is the nutritional composition of this product.
Protein – 15.23 g
Mast – 65.21
Carbohydrates – 13.71 g
Fibers – 6.7 g
Sugar – 2.61 g
Minerals are slightly smaller than other types of walnuts.
Calcium – 98 mg
The iron is 2.91 mg
Magnesium – 158 mg
Phosphorus – 346 mg
Potassium – 441 mg
A study published in the British Journal of Nutrition states that walnuts are rich in flavonoids and phenolic acids.
Due to their exceptional taste, hazelnuts are often added to various baked goods and desserts.
Although they contain less protein than the walnuts mentioned above, other useful ingredients provide health benefits.
A study published in the Journal of Clinical Lipidology has shown that hazelnuts can help reduce cholesterol levels.
100 g of hazelnuts is 628 calories. This quantity contains the following nutrients.
Protein – 14.95 g
Fats – 60.75 g
Carbohydrates – 16.70 g
Fibers – 9.7 g
Sugar – 4.34 g
Beef and fat in the composition of hazelnuts are most similar to walnuts.
Although the bulk of the fat is monounsaturated fat, hazelnut contains some polyunsaturated and saturated fats. What's in the hazelnuts?
Calcium 114 mg
Iron – 4.70 mg
Magnesium – 163 mg
Phosphorus – 290 mg
Potassium – 680 mg
How to Add Nuts to Daily Foods
To get as many proteins as possible, we recommend adding different types of nuts to the diet plan. Here are some tips for this.
Nuts – perfect for granules or other blends in bulk
Stuffed and salted nuts give you a taste for a particular flavor, as well as a sense of satiety if you place them in a mixture of salty flavors that you can freely replace with unhealthy snack foods such as potato chips. Just keep in mind that the proportions of such blends due to the addition of salt and calories will be quite strictly limited.
Unprinted nuts are a great way to capture sweet blends that are usually added to dried fruits. If it's hard to resist the temptation to make some sweet, take this special snack.
People who want to reduce carbohydrates or sugar in meals should be aware that dried fruits can contain a lot of sugar.
Choose a snack
Nuts can usually be used in any way untreated, so it's a great choice to do something at any time of the day. However, it is important to note that although nuts are classified as healthy fat, calorie nuts should be used with caution.
Marble does not have the same properties as cow's milk, but it is distinguished by the special benefits and tastes of some walnuts.
Nutritional drinks are available in many stores. Nutmilk can be cooked by yourself – then you will definitely not drink any extra ingredients with unfinished drinks. This usually applies to the selection of almonds, pulp and hazelnuts.
Use butter nuts
In shops, we can not find only peanuts, but also apple nuts. It can be used for making sandwiches or thick cocktails similar to whiskey.
Cover the nut on the salad
When nuts are pulled, lettuce is automatically supplemented with protein and various food ingredients, and after a meal you will feel better.
Is it possible to multiply nuts?
Nuts are healthy as they can protect against the risk of heart disease and other diseases. However, the nuts can really multiply. Then what happens?
Firstly, the nuts are very caloric, so the daily diet can be so much that, after the generous part of nuts, it exceeds the daily intake of calories, without compromising it. In the long run, this habit can lead to an increase in body weight, which is barely desirable.
Nuts, as you know, have many healthy fats, although some of their modest doses are useful, excessive diarrhea can occur.
When you eat roasted and salted walnuts, the sodium can reach no less than other cheese snacks. So, before eating salted nuts, look at the food table of your composition and find out how much sodium has to be consumed with them. It is always better to decide that you will not have any kind of raw nuts.
Some people may find it unpleasant to be surprised that the digestive system is working after using the nuts. After the walnut nuts, they can take their swollen belly, cut the cartilage.
It is also important that nuts include a list of allergens for food.
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