Hazelnut Hazelnut is rich in vitamin E, which is a powerful antioxidant, and folic acid, which is beneficial to the healthy development of pregnant women's fetus. According to the data of USDA, hazelnut is also a good source of dietary fiber, B vitamins, protein, potassium and calcium. Eating 1/2 ounces of hazelnut every day helps to reduce the risk of cardiovascular disease. 1 oz (about 28g) hazelnut contains about176kcal.
Pine nuts. The calorie and fat content are not low. 1 oz. The calorie of pine nuts is ≈ 19 1 kcal, but the fat contained in it is mainly monounsaturated fatty acids. At the same time, pine nuts are a good source of protein and dietary fiber. The high content of vitamin K in pine nuts is unique among nuts, which contributes to the health of bones and arteries. Pine nuts are also rich in magnesium and potassium, which helps to lower blood pressure and keep the heart healthy.
Walnut kernel has the highest antioxidant content among nuts. Studies have shown that eating walnuts regularly can reduce the risk of cardiovascular diseases and fight diabetes and some cancers. Walnut is rich in omega-3 fatty acids, linolenic acid and phytosterol, which helps to lower cholesterol. Walnut kernel is also a good source of zinc and folic acid, which can help resist stress, increase serotonin level and enhance brain power. 1 oz walnut kernel provides about 180 kcal.
Almond. Its outstanding advantage is that it is rich in folic acid and vitamin E, which is beneficial to the heart. At the same time, almond is the most nutritious nut, rich in dietary fiber, magnesium, potassium, calcium, zinc and protein. In addition, almonds can improve satiety, so eating a handful every day helps to control appetite. 1 oz almonds contain about 163 kilocalories.
Pistachio nuts are low in fat and calories and high in dietary fiber, so eating pistachios is not easy to gain weight and helps to lose weight. Pistachio nuts are a good source of vitamin B6, protein, potassium and thiamine. Studies at the University of Pennsylvania show that eating pistachios helps to control blood pressure. According to the cutting-edge research data of the American Association for Cancer Research, eating a certain amount of pistachios every day can help reduce the risk of lung cancer and other cancers.
Hawaiian fruit. It is famous for its crispy meat and creamy taste. It is rich in monounsaturated fatty acid oleic acid, which helps to lower cholesterol. It is also rich in vitamin B 1, which can promote the conversion of sugar into energy, eliminate fatigue and restore energy. Macadamia nuts also have the functions of regulating blood lipid, preventing stroke and cognitive impairment, and are especially suitable for the elderly. 1 oz macadamia nuts have about 200 calories, so you should eat them in moderation.
Cashews. Rich in iron, twice as much as beef, especially suitable for vegetarians and pregnant women. Cashews are also rich in magnesium, which helps to keep bones healthy. At the same time, cashew nuts also contain calcium, vitamin B, zinc, folic acid, vitamin E and trace omega-3 fatty acids. Cashew nuts have lower fat content than most nuts, which helps to reduce the risk of gallstones.
Carya americana Carya cathayensis, commonly known as Carya cathayensis in China, is a good source of vitamin E. Studies have proved that it can prevent cognitive impairment, cancer and heart disease. Carya cathayensis is rich in phytosterols and antioxidants, which helps to prevent arteriosclerosis. Pecans are also rich in vitamin B3, namely nicotinic acid. People with insomnia and listlessness can eat more.
Peanuts. Theoretically, it belongs to leguminous plants, so it contains more protein than most nuts. Research at the University of Florida found that the antioxidant components rich in peanuts can protect cell health and help prevent heart disease and cancer, while maintaining a good blood sugar level and helping to prevent type 2 diabetes. The content of vitamin E in peanuts is particularly high, which is very good for skin health.
Brazil nuts.
The most distinctive feature of Brazil nuts in nutritional value is that they are rich in selenium, which is said to help prevent prostate cancer and breast cancer, and is beneficial to male fertility, skin diseases and respiratory diseases, and is also important for thyroid health. At the same time, Brazil nuts are also B.
A good source of vitamins and essential fatty acids.