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Five Healthy Nuts

Here is a list of some of the healthiest nuts and some (not all) of the most important vitamins and minerals in each.

Healthy Nuts

1) Walnuts

Walnuts are a nutritional powerhouse. They are good for the heart and the brain. They are loaded with the antioxidant “ellagic acid” and other disease fighting polyphenols. Walnuts are also one of the best food sources of Omega-3 fatty Acids. The protein in walnuts contains many essential amino acids.

Here is a look at the nutritional value of walnuts for each 100 grams.

Calories: 654
Carbohydrates: 13.7 g
Fats: 65.2 g (including Omega-3 fatty acids: 9079 mg)
Protein: 15.2 g

Most Important Vitamins and Minerals in Walnuts
Copper: 79% of recommended daily intake (RDI)
Magnesium: 40% of RDI
Manganese: 171% of RDI

2) Almonds

A handful of almonds gives you about 25% percent of your daily requirement of magnesium, and more calcium than an equivalent amount of milk. Almonds are also high in vitamin E and selenium and have high fiber content. Almonds are also very rich in antioxidants, especially flavonoids, most of which are found in the almond’s skin. They are high in protein, too.

Here is a look at the nutritional value of almonds for each 100 grams.

Calories: 575
Carbohydrates: 21.7 g
Fats: 49.4 g, including 6 mg of Omega 3 fatty acids.
Protein: 21.2 g

Most important vitamins and minerals in almonds.
Copper: 50% of daily recommended daily intake (RDI)
Magnesium: 67% of RDI
Manganese: 114% of RDI
Phosphorus: 48% of RDI
Riboflavin: 60% of RDI
Vitamin E: 131% of RDI

3) Pecans

Studies have shown that pecans significantly lower cholesterol. Plus, they are loaded with many important minerals and vitamins. Pecans contain plant sterols, which may help reduce “bad” LDL cholesterol levels. They are also an excellent source of unsaturated fats, which are also heart-healthy. A study conducted at the University of Massachusetts, indicated that eating pecans daily may delay age-related muscle nerve degeneration. Pecans also contain a high level of manganese.

Here is a look at the nutritional value of pecans for each 100 grams.

Calories: 691
Carbohydrates: 14 g
Fats: 72 g, including 986 mg of Omega-3 fatty acids
Protein: 9.2 g

Most important vitamins and minerals in pecans (in 100 grams):
Copper: 60% of recommended daily intake (RDI)
Manganese: 225% of RDI
Thiamin: 44% of RDI

4) Pistachios

Pistachios are higher in protein than most other nuts. They are rich in vitamin B6, which creates energy, and athletes love them.

About the nutritional value of pistachios per 100 grams
Calories: 557
Carbohydrates: 28 g
Fats: 44.4, including 254 mg of Omega-3 fatty acids
Protein: 20.6 g

Most important vitamins and minerals in pistachios
Copper: 65% of RDI
Manganese: 60% of RDI
Phosphorus: 49% of RDI
Thiamin: 58% of RDI
Vitamin B6: 85% of recommended daily intake (RDI)

5) Hazelnuts

Hazelnuts are an excellent source of manganese, which helps keep your bones healthy and your blood sugar regulated. Manganese is also an antioxidant ,which protects against cell-damaging free radicals. These nuts are also rich in oleic acid (also the beneficial acid found in olive oil), which is good for the heart.

Nutritional value of hazelnuts, per 100 grams.
Calories: 628
Carbohydrates: 16.7 g
Fats: 60.7 g(including 87 mg of Omega-3 fatty acids
Protein: 15 g

Most important vitamins and minerals in hazelnuts
Copper: 86% of recommended daily intake (RDI)
Manganese: 309% of RDI
Thiamin: 43% of RDI
Vitamin E: 75% of RDI

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