A few years ago, nuts had the unfortunate reputation of being a salt-baked, fattening snack, relegated to hors d'oeuvres and as a side dish at holiday gatherings. Today, nuts are hailed as healthy foods that are good for the heart and brain.

Latest research shows that nuts have more benefits than previously thought. Improve vision, lower blood pressure, lower cholesterol, etc. Although they are high in fat and energy, nuts can actually help us lose weight (filling our stomachs with fiber, fat, and protein)

Pistachios enhance vision

(per ounce 156 calories, 12g fat, 6g protein)

Pistachios are the only nuts that contain a large amount of lutein (lutein is a type of nut found in dark green leafy plants that is good for vision health) Nutrients with significant effects) In addition, pistachios contain the highest amount of potassium (an important mineral that can help lower blood pressure), are rich in plant sterols, and are natural compounds that can lower cholesterol. Eating some pistachios in moderation in a carbohydrate-based meal can also help control blood sugar spikes (high blood sugar will lead to increased insulin secretion, leading to fat accumulation!!)

Tim’s Tips

One ounce is equal to approximately 28g - about the same amount as a handful in one hand. It's best to eat a handful of nuts every day. Get the benefits of nuts without worrying about consuming too many fats and calories.

Almonds are a powerful tool for building muscle

(167 calories, 15g fat, 6g protein)

Research shows that almonds can help lower cholesterol and suppress appetite. New research shows that almonds can support good bacteria in the intestines and improve digestion.

Plus almonds also contain leucine – which aids in the growth of muscle tissue, making it a great post-workout snack!

Tim Tips

This is why it is mentioned in countless fitness recipes and fitness articles. So everyone hurry up and eat! It can also be made into an almond milkshake!

Cashews control blood sugar

(155 calories, 12g fat, 5g protein)

Cashews are a good source of magnesium. Magnesium improves blood sugar sensitivity while inhibiting weight gain. Cashews contain unsaturated fat, mostly oleic acid (the same found in olive oil), which helps reduce the risk of cardiovascular disease.

Walnuts are antioxidant

(183 calories, 18g fat, 4g protein)

Walnuts contain almost twice as many antioxidants as other nuts, research shows these Micronutrients help improve balance and coordination. In addition, walnuts are rich in the amino acid arginine, which helps blood flow.

Tim Tips

Roasted nuts will enhance the effect of oxidants in the nuts and of course make them more delicious. Most nuts become crunchy and delicious when roasted. It is recommended to do it yourself and bake it in a pan or oven!

Brazil nuts protect the prostate

(184 calories, 19g fat, 4g protein)

Just one Brazil nut can provide more than a day’s needs of the human body Selenium, which can help reduce your risk of cancer, including prostate cancer. Men with high selenium levels have better blood sugar control, which can help prevent diabetes. Brazil nuts have a rich, fat and plump flavor, in part because they are high in fat and contain all 9 essential amino acids. They are especially high in glutamine, an amino acid that can help improve memory.

Chestnuts satiety

(176 calories, 17g fat, 4g protein)

Chestnuts contain high fiber, 3 grams per ounce. Fiber keeps you feeling full by slowing food digestion and water absorption in the stomach. It is rich in copper, an important mineral element required by the human body to produce red blood cells and maintain bone and nerve health. Be careful not to buy peeled chestnuts. The light brown skin surrounding chestnuts contains most of the antioxidants.

Macadamia nuts lower cholesterol

(201 kcal, 21g fat, 2g protein)

Study shows that eating 40g macadamia nuts (almost 15 nuts) every day man, will lower cholesterol by 9. Why? Macadamia nuts contain high amounts of cholesterol-lowering monounsaturated fat. However, due to the high calorie and fat content of macadamia nuts, it is best not to exceed 40g per day.

Tim Tips

Someone may ask, why are there no peanuts?

Peanuts are legumes and a good source of healthy fats. In addition, peanuts contain more protein than nuts of the same weight!