Nuts are one of the best sources of vegetable proteins. The 2017 study was published in the Medical News Today portal, concluding that a nut diet can help prevent risk factors associated with chronic diseases such as inflammation.
The following is a type of nuts in which the amount of protein in it and a combination of other valuable substances are considered the most recommended health benefits.
The list of six different types of nuts is based on the amount of protein in a particular nut. You will also learn about other nutrients in the ingredients. Here, specify a quantity of 100 grams of nut.
Peanuts will certainly help you supplement your diet with a good amount of protein every day. The most popular nuts, these nuts can be bought at any shop. In addition to protein, peanuts contain other important nutrients.
Theoretically, peanuts are classified as legumes, specifically, y beans, plant families, and many people do not mind the time they do not bear fruit.
Peanuts contain a variety of polyphenols, antioxidants, flavonoids and amino acids. Studies have shown that all of these substances provide a health-friendly effect.
According to the US Department of Agriculture (USDA) nutrition database, the energy value of 100 grams of peanuts is 567 calories. The following is a summary of the amount and amount of nutrients contained in peanuts.
Protein – 25.80 g
Fat – 49.24 g
Carbohydrate – 16.13 g
Fiber – 8.50 g
Sugar – 4.72 g
Nearly all of the fat almonds are classified as healthy monun and polyunsaturated fatty acids. However, peanuts contain saturated fats.
Next, how many minerals are 100 grams of peanuts?
Calcium – 92 mg
Iron 4.58 mg
Magnesium – 168 mg
Phosphorus – 376 mg
Potassium – 705 mg
It is also mentioned that peanuts are cheaper than other kinds of nuts.
Almonds are becoming more and more common in the long run and can now be purchased without any problems. Protein content is slightly lower than peanuts, but the amount of other nutrients is really fun.
Almonds can be a great snack if you want to choose something healthy instead of potato chips or salted raisins.
According to USDA indications, 100 grams of almond is 579 calories. This amount also includes the following nutrients.
Protein – 21.15 g
Fat – 49.93 g
Carbohydrate – 21.55 g
Fiber – 12.50 g
Sugar – 4.35 g
The largest part of almond fat is monounsaturated fat. Migdolos are also rich in vitamins and minerals.
Calcium – 269 mg
The iron was 3.71 mg
Magnesium – 270 mg
Phosphorus – 481 mg
Potassium – 733 mg
Vitamin E – 25.63 mg
Pistachio is rich in protein and other beneficial nutrients. These nuts are an important source of healthy fatty acids and antioxidants.
Theoretically, this green peanut is just a pistachio seed. Because of its appearance and taste, it is generally called peanuts.
Studies found in the Nutrition Today study show that pistachios have a positive effect on blood pressure and endothelial tissue, thereby reducing the risk of heart disease-related illnesses.
USDA indicates that 100 grams of pistachio is 560 calories. What else is on these nuts.
Protein – 20.16 g
Fat – 45.32 g
Carbohydrate – 27.17 g
Fiber – 10.60 g
Sugar – 7.66 g
Most pistachios are fat-monounsaturated fatty acids and polyunsaturated fatty acids.
Pistachios contain a smaller amount of minerals than other types of nuts, but 100 g of pistachios are even 10 25 mg of potassium. They also contain the following vitamins and minerals.
Calcium – 105 mg
Iron – 3.92 mg
Magnesium – 121 mg
Phosphorus – 490 mg
Cashew suits as an essential ingredient in a variety of dishes due to its special texture.
100 grams of nuts are 553 calories. They include the following nutrients.
Protein – 18.22 g
Fat – 43.85 g
Carbohydrate – 30.19 g
Fiber – 3.30 g
Sugar – 5.91 g
Most of the Cashews are 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
In walnuts is less than carbohydrates and many kinds of nuts, but it is nonetheless more calories than most calories. High calorie content is determined by high fat content.
Fat, the main ingredient, is a highly unsaturated fatty acid and is known to be beneficial to health.
Walnuts are evaluated not only as beneficial fats, but also as a source of protein and other nutrients.
100g of walnuts is 654 calories. The nutritional components of this product are as follows.
Protein – 15.23 g
Fat – 65.21
Carbohydrate – 13.71 g
Fiber – 6.7 g
Sugar – 2.61 g
Mineral walnuts are slightly less than other types of nuts.
Calcium – 98 mg
The iron was 2.91 mg
Magnesium – 158 mg
Phosphorus – 346 mg
Potassium – 441 mg
The study, published in the British Journal of Nutrition, said walnuts are rich in flavonoids and phenolic acids.
Hazel is often added to various baking goods and desserts because of its exceptional taste.
While containing less protein than the nuts mentioned above, other beneficial ingredients provide health benefits.
This study, published in the Journal of Clinical Lipidology, has shown that hazelnut can help lower cholesterol levels.
100g of hazelnut is 628 calories. This amount includes the following nutrients.
Protein – 14.95 g
Fat – 60,75 g
Carbohydrate – 16.70 g
Fiber – 9.7 g
Sugar – 4.34 g
Beef and fat constituents hazelnuts are most similar to walnuts.
Although the largest part of the fat in them is monounsaturated fat, hazelnut contains some polyunsaturated and saturated fats. What else on hazelnut?
Calcium 114 mg
Iron – 4.70 mg
Magnesium – 163 mg
Phosphorus – 290 mg
Potassium – 680 mg
How to add a nut to your daily nutrition
To get as many proteins as possible, it's a good idea to add different types of nuts to your diet plan. Here are some tips for doing so.
Suitable for nuts – Granola or other bulk mixes
Salted nuts can taste flavors mixed with flavors that can freely replace unhealthy snack foods such as potato chips. Do not forget that the addition of salt and calories should make some of these mixtures fairly strictly restricted.
Uncooked nuts are the perfect way to spread a sweet mixture that is normally added to dried fruit. If it is difficult to resist the temptation to cook sweet things, buy this special snack.
People who want to reduce carbohydrates or sugar in ration should remember that there can be a large amount of sugar in dried fruit.
Please choose a snack.
Nuts are usually used in an untreated way and are a good choice to end something at any time of the day. However, nuts are classified as healthy fats, but calorie nuts should be used with caution.
Drink nut milk.
Nutmeg does not have the same characteristics as milk, but is distinguished by the particular benefits and tastes of certain nuts.
You can buy annoying drinks at many stores. Nut milk can be cooked by yourself. Then you need to drink extra ingredients without drinking unfinished beverages. This is usually the case when choosing almonds, cashews, hazelnuts.
Use nut butter
Peanuts as well as cider nuts can be found at stores. Can be used to make thick cocktails such as sandwiches or whiskey.
Cover the nut on the salad.
When nuts are put in, salads will automatically be supplemented with protein and a variety of food ingredients and will feel better after meals.
Is it possible to breed nuts?
Nuts are healthy because they can protect you from the risks of heart disease and other diseases. But nuts can actually be hungry. So what happens?
Above all, nuts are very calorific, so ingesting nutrients daily after consuming a generous portion of nuts may not exceed the daily calorie intake. In the long run this habit can lead to weight gain, which is almost undesirable.
As you know, nuts have a lot of healthy fats, but some of the inappropriate doses are beneficial, but they can cause excessive diarrhea.
When eating roasted nuts, sodium can be obtained less than other cheese snacks. Therefore, before you eat pickled nuts, you should look at the nutrient table and know how much sodium you should consume. It is always advisable not to have raw nuts.
Some people may not be surprised that the digestive system works after using nuts. They can take a pouring pour along the nut, carved cartilage.
Nuts should also contain a list of food allergens.
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