10 nuts that are good for your health and their nutritional value

10 Nuts Excellent for Your Health and Their Nutritional Value:

1. Almonds: Packed with protein, healthy fats, fiber, vitamin E, magnesium, and manganese. Great for snacking, adding to salads, or using in homemade almond milk.

   • Serving size: 1 oz (28g) - Calories: 164, Protein: 6g, Fat: 14g, Fiber: 3.5g.

2. Walnuts: High in omega-3 fatty acids, antioxidants, copper, manganese, and phosphorus. Perfect for boosting brain health, reducing inflammation, and improving gut health.

   • Serving size: 1 oz (28g) - Calories: 185, Protein: 4g, Fat: 18g, Fiber: 2g.

3. Pistachios: Excellent source of fiber, vitamin B6, potassium, and copper. Can help lower cholesterol, control blood sugar, and promote gut health.

   • Serving size: 1 oz (28g) - Calories: 160, Protein: 6g, Fat: 13g, Fiber: 3g.

4. Hazelnuts: Rich in healthy fats, monounsaturated fatty acids, vitamin E, manganese, and copper. Support heart health, brain function, and skin health.

   • Serving size: 1 oz (28g) - Calories: 180, Protein: 4g, Fat: 16g, Fiber: 2.5g.

5. Cashews: Good source of copper, magnesium, phosphorus, and manganese. Offer protein, healthy fats, and plant-based omega-3s. Can help manage weight, improve blood sugar control, and decrease inflammation.

   • Serving size: 1 oz (28g) - Calories: 157, Protein: 5g, Fat: 12g, Fiber: 1g.

6. Macadamia Nuts: High in monounsaturated fats, palmitoleic acid (beneficial for skin health), and B vitamins. Support heart health, cognitive function, and skin health.

   • Serving size: 1 oz (28g) - Calories: 204, Protein: 2g, Fat: 21g, Fiber: 2g.

7. Pecans: Rich in antioxidants, manganese, copper, and magnesium. May contribute to heart health, blood sugar control, and gut health.

   • Serving size: 1 oz (28g) - Calories: 196, Protein: 2g, Fat: 20g, Fiber: 3g.

8. Brazil Nuts: Excellent source of selenium, offering a single serving exceeding the recommended daily intake. Additionally, provide magnesium, phosphorus, and B vitamins. Support thyroid function, cognitive function, and immune system health.

   • Serving size: 1-2 nuts (5-10g) - Calories: 65-130, Protein: 1-2g, Fat: 7-14g, Fiber: 0.5-1g.

9. Pine Nuts: Good source of monounsaturated fats, vitamin E, manganese, and magnesium. Can contribute to heart health, skin health, and cognitive function.

   • Serving size: 1 oz (28g) - Calories: 147, Protein: 4g, Fat: 14g, Fiber: 3.5g.

10. Peanuts (Technically a Legume): Rich in protein, fiber, healthy fats, vitamin E, manganese, and magnesium. Support heart health, blood sugar control, and satiety.

    • Serving size: 1 oz (28g) - Calories: 161, Protein: 7g, Fat: 14g, Fiber: 2.4g.

Remember:

• Moderation is key! Enjoy nuts in reasonable amounts to reap their benefits without exceeding calorie intake.
• Choose raw or dry-roasted nuts for optimal nutrition and avoid added sugars or unhealthy fats.
• Nuts can be included in various ways: snacks, salads, yogurt bowls, stir-fries, and even homemade desserts.

By incorporating these nutrient-packed nuts into your diet, you can boost your overall health and well-being!