1. Macadamia nuts are famous for their crisp flesh and creamy taste. They are rich in monounsaturated fatty acid oleic acid, which helps lower cholesterol; and they are rich in vitamin B1, which can promote the conversion of sugar into energy and can Eliminate fatigue and restore energy. Macadamia nuts also have the effect of regulating blood lipids and preventing stroke and cognitive impairment, especially for the elderly. 1 ounce of macadamia nuts has about 200 calories, so eat them in moderation.
2. Pine nuts are not low in calories and fat. 1 ounce of pine nuts has a caloric value of ≈191 kcal, but the fat contained is mainly monounsaturated fatty acids. At the same time, pine nuts are a good source of protein and dietary fiber, and the vitamin K content of pine nuts is unique among nuts, which helps the health of bones and arteries. Pine nuts also contain a lot of magnesium and potassium, which can help lower blood pressure and maintain heart health.
3. Walnut kernels have the highest antioxidant content among nuts. Studies have shown that regular consumption of walnut kernels can reduce the risk of cardiovascular disease and fight diabetes and certain cancers. Walnuts are rich in omega-3 fatty acids, linolenic acid and phytosterols, which help lower cholesterol. Walnut kernels are also a good source of zinc and folate, which can help fight stress, increase serotonin levels, and boost brain power. 1 ounce of walnut kernels provides about 180 calories.
4. Hazelnuts. Hazelnuts are rich in vitamin E and folic acid. The former is a powerful antioxidant component, and the latter is beneficial to the healthy development of the fetus in pregnant women. According to the U.S. Department of Agriculture, hazelnuts are also a good source of dietary fiber, B vitamins, protein, potassium, and calcium. Eating 1/2 ounce of hazelnuts daily may help reduce the risk of cardiovascular disease. 1 ounce (approximately 28 grams) of hazelnuts contains approximately 176 calories.
5. Pistachios have low fat and calorie content and high dietary fiber content. Therefore, eating pistachios will not make you gain weight and will help you lose weight. Pistachios are a good source of vitamin B6, protein, potassium, and thiamine. Research from the University of Pennsylvania shows that eating pistachios can help control blood pressure levels. Cutting-edge research data from the American Association for Cancer Research shows that eating a certain amount of pistachios every day can help reduce the risk of lung cancer and other cancers.
6. Cashew nuts are rich in iron, twice as much as beef. They are especially suitable for vegetarians and pregnant women. Cashews are also rich in magnesium, which helps maintain bone health. At the same time, cashews also contain calcium, vitamin B, zinc, folic acid, vitamin E and trace amounts of omega-3 fatty acids. Cashews are lower in fat than most nuts, which may help reduce the risk of gallstones.
7. Brazil nuts. The biggest nutritional value of Brazil nuts is that they are rich in selenium. This nutrient is said to help prevent prostate cancer, breast cancer, male fertility, skin diseases, and respiratory diseases. Both have benefits and are also important for thyroid health. At the same time, Brazil nuts are also a good source of B vitamins and essential fatty acids.
8. Pecans, commonly known as pecans in China, are a good source of vitamin E. Studies have shown that they can prevent dementia, cancer, and heart disease. Pecans are rich in phytosterols and antioxidants, which help prevent arteriosclerosis. Pecans are also rich in vitamin B3, which is niacin. People with insomnia and low energy can eat more.
9. The outstanding benefit of almonds is that they are rich in folic acid and vitamin E, which are good for the heart. At the same time, almonds are the most nutritious nut and are rich in dietary fiber, magnesium, potassium, calcium, zinc and protein. In addition, almonds increase your feeling of fullness, so eating a handful a day can help control your appetite. 1 ounce of almonds contains approximately 163 calories.
10. Peanuts are theoretically legumes, so they contain more protein than most nuts. Research from the University of Florida found that peanuts are rich in antioxidants that can protect cell health and help prevent heart disease and cancer. They can also maintain good blood sugar levels and help prevent type 2 diabetes. The vitamin E content of peanuts is particularly high among nuts, which is very good for skin health.