Almonds are a nutritionally dense food. A 100 gram serving is a good source of B-complex vitamins, vitamin-E, calcium, potassium, iron, magnesium, manganese, phosphorus, and zinc.
Rich in dietary fiber, and good fats, like monounsaturated and polyunsaturated. These fats are able to help lower bad (LDL) cholesterol.
Can help create and maintain strong bones and teeth
Contain the most fiber — about three grams per ounce — compared to other nuts, and are richest in vitamin E, a powerful antioxidant
Have the highest protein content of any nut
May even safeguard your gut: Raises levels of good bacteria that bolster the body’s immune system
Can help type 2 diabetes patients maintain their blood glucose levels
Raise levels of the hormone cholecystokinin. Cholecystokinin is a peptide hormone which is associated with a satisfied feeling of fullness.
Good source of magnesium, which can help lower blood pressure levels
The nutrients riboflavin and L-carnitine found in almonds have been shown to increase brain activity. These nutrients can help with the formation of new neural pathways and reduce the risk of Alzheimer’s.
The magnesium and calcium found in almonds are two nutrients crucial to bone health and the prevention of osteoporosis
Almonds help by protecting the artery walls from getting damage because of the flavonoids contents available in its skins
Almonds reduce the risk of poor immune functioning by alkalizing the body
Almonds maintain the gastrointestinal health because of its high fiber content and prebiotic properties
Almonds have ability to reduce the C-reactive protein (which causes the artery damaging inflammation)
Reduce the risk of gallstones formation
Its folic acid content is very beneficial for the pregnant women and prevents the woman from cervical cancer, colon cancer, constipation and baby from the risk of birth defects and abnormalities
Rich source of phytochemicals which keeps the cancer, cardiac problems and various other chronic diseases away
High degree of oleic acid, which is believed to be the ingredient in olive oil that protects against heart disease
23 nuts = 170 calories, 15 grams fat
Cashews
Cashews are a natural anti-depressant. Two handfuls are the therapeutic equivalent of a prescription dose of Prozac. Two handfuls of cashews provide 1,000-2,000 mg. of tryptophan, which the body turns into serotonin, a chemical that contributes to a good mood, and healthy sleep.
Manganese, potassium, copper, iron, magnesium, zinc, and selenium
Vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine
A great mineral source, cashews contain 31% of the daily recommended value for copper, along with 23% for manganese, 20% for magnesium and 17% for phosphorus,add to that 12% of the daily recommended value for vitamin K
Proanthocyanidins, which contain flavanols that inhibit the ability of cancer cells to divide and multiply, reducing incidences of colon cancer
Cashews contain zero cholesterol
The copper and iron in cashews work together to help the body form and utilize red blood cells
Zea-xanthin, an important pigment flavonoid antioxidant, which is selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration.
Lower fat content than most other nuts, approximately 82% of their fat is unsaturated fatty acids, plus about 66% of this unsaturated fatty acid content are heart-healthy monounsaturated fats, similar to those found in olive oil.
Can help lower the risk of coronary disease and contain monounsaturated fats that help to reduce triglyceride levels in the blood (high triglyceride levels are associated with a higher risk of heart disease).
Contribute to healthy skin and hair health for its copper content, as well as magnesium, which improves both the substance and flexibility for bones and joints.
Prevent gallstones and macular degeneration
Aid with maintaining a healthy weight
Ability to help the skin filter the sun’s UV rays
Brainpower Boosters
Rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision.
Good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss.
18 nuts = 165 calories, 13 grams fat
Walnuts
Among nuts, the case may be made that walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve "doses."
Low in saturated fat and high in both polyunsaturated and mono-unsaturated fat
Excellent source of omega-3 and omega-6 fatty acids, particularly when bought in their shells and eaten while fresh
Eating regular amounts of walnuts or almonds reduces bad cholesterol (LDL) in the blood
Several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.
Amino acid l-arginine, which offers multiple vascular benefits to people with heart disease
The most antioxidants of all nuts
Increase a man’s sperm quality
Aid in digestion
Reduce the risk of diabetes, constipation, breast cancer, prostate cancer, weight gain, and heart disease
Great for your skin and hair as well as sleep quality
The cells in our brain automatically replace themselves with new ones, built from the food you consume. This process is called neurogenesis and facilitates the growth of new nerve cells as well. This means that you are what you eat, in the most literal sense. You can count on walnuts to aid this process as they are excellent brain food.
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health.
The only nut that contains the hormone melatonin
When consumed daily, significantly improve male fertility
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes
The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. Instead of having most of its vitamin E present in the alpha-tocopherol form, walnuts provide an unusually high level of vitamin E in the form of gamma-tocopherol.
Excellent source of omega-3 fatty acids. These fatty acids provide nourishment to the hair follicles and strengthen hair at its root to promote stronger, healthier new growth.
Natural source of biotin, which helps hair grow faster as well as reduce hair loss.
14 walnut halves = 185 calories, 18 grams fat
Pecans
Pecan are a good source of phytochemicals that contribute to their overall antioxidant activity
Polyphenolic antioxidants: ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. These compounds help the body remove toxic oxygen-free radicals, thus protecting the body from diseases, cancers, as well as infections.
Can help lower LDL cholesterol levels
18 halves = 200 calories, 21 grams fat
Peanuts
Good source of tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation
Loaded with fibre which helps in flushing out the excess toxins from your body making it great for your skin
Rich in energy (567 calories per 100 g) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health
Sufficient levels of mono-unsaturated fatty acids (MUFA), especially oleic acid. MUFA helps lower LDL or "bad cholesterol" and increaseS HDL or "good cholesterol” level in the blood
Good source of dietary protein and iron
One of the few food sources of vitamin D
Nuts among plant foods with the highest total antioxidant content
High concentrations of poly-phenolic antioxidants, primarily p-coumaric acid. P-Coumaric acid has the ability to reduce the risk of stomach cancer by reducing the productions of carcinogenic nitrous-amines.
Peanuts contain anti-oxidants in high concentrations. These anti-oxidants become more active when peanuts are boiled. There is a 2-fold increase in Biochanin-A and 4-fold increase in Genistein content.
Excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
Resveratrol may reduce stroke risk through altering molecular mechanisms in the blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone responsible for blood vessel constriction that would elevate blood pressure), and by increasing production of vasodilator hormone, nitric oxide
Roasting/boiling enhances antioxidant bio-availability in the peanuts
Excellent source of vitamin E (a-tocopherol); containing about 8 g per100 g
Packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.
Vitamin C and Vitamin E which prevents wrinkles and signs of aging
Rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium
Nutrients found in peanuts, including folic acid, phytosterols, phytic acid (inositol hexaphosphate) and resveratrol, may have anti-cancer effects
Lower risk of developing gallstones
Regular consumption of niacin-rich foods like peanuts provides protection against Alzheimer's disease and age-related cognitive decline
Brazil Nuts: Potent Cancer Protector
Just one Brazil nut packs more than 100 percent of the daily value for the mineral selenium, which may help prevent certain cancers, including bone, prostate, and breast cancer
High selenium content also discourages the ageing process and stimulates the immune system
Like all nuts, brazil nuts are an excellent source of protein and fiber
Brazil nuts are high in minerals including zinc and magnesium, and contain useful amounts of phosphorous, copper and iron
5 to 6 nuts = 185 cals, 18 grams fat
Macadamia Nuts
One of the most calorie-dense nuts
Contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving
This ‘good fat’ lowers LDL ‘bad’ cholesterol levels and blood pressure
Reduces triglyceride levels, total cholesterol, and LDL cholesterol
About 10 nuts = 200 cals, 22 grams fat
Pistachios
May reduce lung cancer risk
Rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E
Good source of vitamin E which boosts the immune system and alleviates fatigue
Good source of vitamin B6, which can lift your mood and fortify your immune system
Unsalted pistachios have a high-potassium low-sodium content which helps to normalize blood pressure, maintain water balance in the body and strengthen muscles
About 50 nuts = 160 cals, 14 grams fat
Hazelnuts
High levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes
Rich in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia
21 nuts = 180 cals, 17 grams fat
Nuts and Phytic acid
Nut consumption should be limited or moderated because of phytic acid (a.k.a. phytate). Phytic acid is the storage form of phosphorus found in many plants, especially in the bran or hull of grains and in nuts and seeds. Although herbivores like cows and sheep can digest phytic acid, humans can’t.
Phytic acid binds to minerals (especially iron and zinc) in food and prevents us from absorbing them.
Phytic acid interferes with enzymes we need to digest our food, including pepsin, which is needed for the breakdown of proteins in the stomach, and amylase, which is required for the breakdown of starch. Phytic acid also inhibits the enzyme trypsin, which is needed for protein digestion in the small intestine.
Humans can tolerate a small to moderate amount of phytic acid – in the range of 100 mg to 400 mg per day.
PHYTIC ACID LEVELS
In milligrams per 100 grams of dry weight:
Brazil nuts 1719
Cocoa powder 1684-1796
Oat flakes 1174
Almond 1138 – 1400
Walnut 982
Peanut roasted 952
Brown rice 840-990
Peanut ungerminated 821
Lentils 779
Peanut germinated 610
Hazelnuts 648 – 1000
Wild rice flour 634 – 752.5
Yam meal 637
Refried beans 622
Corn tortillas 448
Coconut 357
Corn 367
Entire coconut meat 270
White flour 258
White flour tortillas 123
Polished rice 11.5 – 66
Strawberries 12
Modern evidence suggests that at least some of the phytate can be broken down by soaking and roasting. The majority of this data indicates that soaking nuts for eighteen hours, dehydrating at very low temperatures (either in a food dehydrator or a low temperature oven), and then roasting or cooking the nuts would likely eliminate a large portion of the phytic acid.
Nuts and Omega-6s
Eating a quarter cup of nuts every few days isn’t going to hurt you – even if they’re high-O6 walnuts
Omega-6 Content Various Nuts (1/4 cup)
Walnuts – 9.5 g
Almonds – 4.36 g
Cashews – 2.6 g
Macadamias – 0.5 g
Brazil nuts – 7.2 g
Hazelnuts – 2.7 g
Pistachio – 4.1 g
Pine nuts – 11.6 g
Pecans – 5.8 g
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