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Shelled nuts are a great source of fiber and protein that have many health benefits, especially regarding the reduction of risk factors for cardiovascular disease. Here are the 9 healthiest nuts and their health benefits.
1. Almonds
Almonds contain a number of beneficial nutrients. One serving - 28 grams or a small handful - contains approximately:
Calories: 161 Fat: 14 grams Protein: 6 grams Carbs: 6 grams Fiber: 3.5 grams Vitamin E: 37% of the daily recommended (RDI) Magnesium: 19% of the RDI Almonds may help improve cholesterol levels. Some studies have found that eating a diet rich in almonds can lower "bad" LDL cholesterol, total cholesterol, and oxidized LDL cholesterol, which are types of cholesterol that are particularly bad for heart health circuit.
Hạnh nhân đem lại nhiều lợi ích bất ngờ cho sức khỏe
Almonds used as part of a low-calorie diet may help with weight loss and lower blood pressure in overweight or obese people. In addition, eating a meal with 28 grams of almonds can help reduce post-meal hyperglycemia by up to 30% in people with diabetes but not significantly in healthy individuals.
2. Pistachios
Pistachios are a type of nut that is high in fiber. A 28-gram serving of pistachios contains approximately:
Calories: 156 Fat: 12.5 grams Protein: 6 grams Carbs: 8 grams Fiber: 3 grams Vitamin E: 3% RDI Magnesium: 8% RDI Pistachios have can improve cholesterol levels, eating 2 - 3 ounces (56 - 84 grams) of pistachios per day can help increase "good" HDL cholesterol.
In addition, pistachios may help improve other cardiovascular disease risk factors, including blood pressure, weight, and oxidative status; Helps lower blood sugar levels after meals.
Bệnh nhân mắc bệnh tim mạch nên tăng cường ăn hạt hồ trăn
3. Walnuts
Walnuts are a very popular nut and an excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA).
A 28-gram serving of walnuts contains about:
Calories: 182 Fat: 18 grams Protein: 4 grams Carbs: 4 grams Fiber: 2 grams Vitamin E: 1% RDI Magnesium: 11% RDI Several large studies have found that eating walnuts significantly lowers total cholesterol and bad LDL cholesterol, while increasing levels of "good" HDL cholesterol.
They may also help improve other factors related to heart health, including normal blood pressure and blood flow through the body's circulatory system.
4. Cashew nuts
Cashews are nuts, one ounce (28 grams) of cashews contains approximately:
Calories: 155 Fat: 12 grams Protein: 5 grams Carbs: 9 grams Fiber: 1 gram Vitamin E: 1% RDI Magnesium: 20% of the RDI Another study found that cashews increased antioxidant capacity.
Hạt điều chứa nhiều chất dinh dưỡng quan trọng
5. Pecans
One ounce (28 grams) of pecans contains approximately:
Calories: 193 Fat: 20 grams Protein: 3 grams Carbs: 4 grams Fiber: 2.5 grams Vitamin E: 2% RDI Magnesium: 8% RDI. Like other nuts, pecans also contain polyphenols, which are compounds with antioxidant capabilities.
6. Macadamia nuts
Macadamia nuts contain nutrients and are a good source of healthy monounsaturated fats. One ounce (28 grams) contains approximately:
Calories: 200 Fat: 21 grams Protein: 2 grams Carbs: 4 grams Fiber: 2.5 grams Vitamin E: 1% RDI Magnesium: 9% RDI Many health benefits of macadamia nuts are associated with cardiovascular system health. This may be due to the high content of monounsaturated fats.
Several studies have shown that a diet rich in macadamia nuts can lower both total cholesterol and bad LDL cholesterol in people with high cholesterol levels. In addition, macadamia nuts may reduce other risk factors for cardiovascular disease including stress, oxidation, and inflammation.
Hạt Macadamia giàu chất xơ tốt cho hệ tim mạch
7. Brazil nuts
Brazil nuts come from a tree in the Amazon and are a good source of healthy selenium. A one-ounce (28-gram) serving of nuts contains approximately:
Calories: 182 Fat: 18 grams Protein: 4 grams Carbs: 3 grams Fiber: 2 grams Vitamin E: 8% RDI Magnesium: 26% RDI Selenium is one Active minerals have an antioxidant effect in the blood. Brazil nuts can also lower cholesterol levels.
8. Hazelnuts
One ounce (28 grams) of hazelnuts contains approximately:
Calories: 176 Fat: 9 grams Protein: 6 grams Carbs: 6 grams Fiber: 3.5 grams Vitamin E: 37% RDI Magnesium: 20% RDI One study Research shows that a diet rich in hazelnuts reduces total cholesterol, bad LDL cholesterol, and triglycerides. In addition, hazelnuts reduce inflammation and improve blood vessel function.
Hạt phỉ giúp ngăn ngừa tình trạng tăng cholesterol xấu LDL
9. Peanuts
Peanuts do not belong to the group of shelled seeds, but belong to the legume family. One ounce (28 grams) of dry roasted peanuts contains approximately:
Calories: 176 Fat: 17 grams Protein: 4 grams Carbs: 5 grams Fiber: 3 grams Vitamin E: 21% RDI Magnesium: 11% RDI Peanuts also May improve cardiovascular disease risk factors. One study found that women who ate peanuts had a lower rate of type 2 diabetes than those who didn't.
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Reference source: healthline.com
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