Nuts are a
good source of healthful fats, fiber, and other beneficial nutrients. Each type
of nut offers different nutritional benefits.
Nuts are
among the best sources of plant-based proteins. According to a 2017
review study, a diet rich in nuts may help prevent risk factors, such as inflammation, for
some chronic diseases.
In this
article, we recommend the most healthful types of nut to eat based on their
protein content and the other nutritional benefits that they offer.
Six most
healthful nuts
The following
list ranks six types of nut in order of protein content and discusses their
other nutritional benefits. The nutrient measurements in each list are for 100
grams (g) of raw nut.
1. Peanuts
Eating
peanuts is an excellent way for people to boost the amount of protein in their
diet. Peanuts are widely available and provide several essential nutrients.
Although
peanuts are technically a legume, which means that they belong to a group of
foods from a specific plant family, most people consider them as a nut.
Peanuts contain
a range of polyphenols, antioxidants, flavonoids,
and amino acids. Research has shown all of these components to be beneficial to
human health.
According to
the nutrient database that the United States Department of Agriculture (USDA) has created,
100 g of peanuts contains 567 calories and the following
quantities of other nutrients:
- protein: 25.80 g
-
- fat: 49.24 g
-
- carbohydrate: 16.13 g
-
- fiber: 8.50 g
-
- sugar: 4.72 g
The fats in
peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids
(PUFAs), although these nuts do contain a smaller amount of saturated fats.
There are
also plenty of minerals in 100 g of peanuts, including those below:
calcium: 92 milligrams (mg)
iron: 4.58 mg
magnesium: 168 mg
phosphorous: 376 mg
potassium: 705 mg
Peanuts also
offer the benefit of being more affordable than many other nut varieties.
2. Almonds
Almonds have
become increasingly popular in recent years, and they are now readily available
in many places. They contain slightly less protein than peanuts, but make up
for it with other nutrients.
Almonds may
be the perfect snack for people who are looking for a healthful, protein-rich
alternative to potato chips or pretzels.
According to
the USDA, each 100 g of almonds contains 579 calories and has
the following nutritional profile:
- protein: 21.15 g
-
- fat: 49.93 g
-
- carbohydrate: 21.55 g
-
- fiber: 12.50 g
-
- sugar: 4.35 g
Most of the
fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals,
such as:
- calcium: 269 mg
-
- iron: 3.71 mg
-
- magnesium: 270 mg
-
- phosphorous: 481 mg
-
- potassium: 733 mg
-
- vitamin E: 25.63 mg
3. Pistachios
Pistachios
contain plenty of protein and other vital nutrients. They are also a source of
healthful fatty acids and antioxidants.
The popular
green nut is technically a seed of the pistachio tree, but people generally
view it as a nut due to its appearance and feel.
A study
published in Nutrition Today noted that
eating pistachios has a beneficial effect on blood pressure and endothelial
function, which may lead to a reduced risk of heart-related health issues.
According to
the USDA database, every 100 g of pistachios contains 560
calories and the following nutrient quantities:
- protein: 20.16 g
-
- fat: 45.32 g
-
- carbohydrate: 27.17 g
-
- fiber: 10.60 g
-
- sugar: 7.66 g
Healthful
monounsaturated fatty acids and PUFAs make up most of the fat content in
pistachios.
While
pistachios offer fewer minerals than some other nuts, they contain a
substantial 1,025 mg of potassium per 100 g.
Other notable
vitamins and minerals in pistachios include:
- calcium: 105 mg
-
- iron: 3.92 mg
-
- magnesium: 121 mg
-
- phosphorous: 490 mg
Source: Medical News Today
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