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Nuts contain essential nutrients that make them beneficial for your health, supporting important physical functions. They have become a bad iconic, but the truth is that they are much more than feeling you. Away from being a dietary villain, they are full of nutrients. When nuts are added to your diet, they can help support your health, from heart health to brain function.
In an interview with HT lifestyle, nutritionist and wellness writer, Kavita Devgan, said, “Nuts fall under healthy fat category as they are nutrient-dense, delicious and incredibly versatile. Their versatility can be seen as spreading, such as walnut butter can also make a powerful mixture in their salads and make a powerful mixture. So, in fact, there are a powerhouse of nutrition, especially in monounsaturated fat that help reduce cholesterol and support heart health.
Also read: Nutritionist shares 6 healthy habits that can actually be ‘unhealthy’
Kavita Devgan shared a detailed guide with us on different types of nuts and why they are good for your health:
1. Hazalls
Nutrition profile:
- One ounce (28 grams, or about 20 whole kernels)
- Calorie: 176
- Fat: 17 g (mostly monosaturated)
- Protein: 15 g
- Fiber: 2.7g
- Carbs: 4.7g
Why are they great:
- Hazelnuts, such as Turkish hazelnuts, are rich in fiber as these nuts offer 100 grams per 100 grams of diet fiber.
- This is 40% of the recommended daily intake.
How many times to eat:
- Consumption of 25-30 grams of these hazelons completes 100 percent of the recommended daily allowance for vitamin E.
- It helps to maintain healthy and young skin.
2. McDamia Nut
Nutrition profile:
- One ounce (28-30 grams)
- Calorie: 204
- Fat: 22g
- Carbs: 1.5g
- Fiber: 2.4g
- Saturated Fat: 3.4 grams
- Polyunsechurated: 0.4g
- Monounsaturated: 17g
- Chinese: 1 g
Why are they great:
- Macadamia nuts are considered butter and delicious. They are a powerhouse of essential nutrients and good fat that can support your overall health.
- They support your heart health along with reducing bad cholesterol (LDL).
- They are low in sugar and carbs, which makes them a great option for low-carb and keto-friendly diet.
How many times to eat:
- You can have about 30 grams or 15 whole nuts daily.
- This amount provides all the health benefits of their monounsaturated fat, fiber and essential minerals without adding excessive calories or fat to your diet.
3. Walnut
Nutrition profile:
- An ounce (28 grams)
- Calorie: 185
- Fat: 18.5g (2.5g Ala Omega-3S)
- Protein: 4.3 grams
- Fiber: 1.9g
Why are they great:
- Walnuts are one of the sources of some plants of omega -3 fatty acids (Ala), which are known to support brain and heart health.
- Along with omega -3, they also include polyphenol. These antioxidants help reduce inflammation.
How many times to eat:
- You can have a small handful, about 1.5 ounce walnuts per day.
- Enjoy them chopped on raw, toasted, or salad and oatmeal.
4. Almond
Nutritious profile
(28/23 almonds per)
- Calorie: 164
- Fat: 14 g (mostly monosaturated)
- Protein: 6 grams
- Fiber: 3.5 grams
Why are they great:
- Almonds are rich in vitamin E, magnesium and antioxidants.
- They improve skin health, support nerve function, and help blood sugar control.
How many times to eat:
- You may have almonds on a daily basis or several times a week.
- It is a magnificent snack, which can also be added to smoothies, or can be eaten on the toast in the form of almond butter.
Kavita later concluded the guide, explaining how anyone can add these nuts to the diet.
He explained, “These nuts can fit perfectly in your dining schedule, in which breakfast, afternoon snacks, dinner, and even when you are doing something sweet, even, for breakfast, for breakfast, you can add these nuts to your oatmeal or smoie. For your midday snack, you can keep a small bag for crest in your bag or desk drawer. Are, you can go for nut-based desserts such as lebukuchain, sweet mooncakes, almond cakes, etc.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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