Nut Nutrition (Part 1) ( Peanuts, Almonds, Pistachios, Cashew, and Walnuts)

Although nuts are never considering as superfood.  According to the nutritional effects of nuts in our bodies. I consider it a superfood for both vegetarians and non–vegetarians. It adds important nutritional value in our daily to day life. I am going to discuss This topic like the Benefits of nuts.

I am presenting 10 most beneficial nuts and their nutritional value in 2 parts that important to you. Here is Part 2 if you like to see. And don’t forget to chalk the side effects also with the best and safe way to eat this tasty treat.

So, There are many kinds of Nuts like 

1. Peanut,
2. Almonds
3. Cashew
4. Pistachio
5. Walnuts,
6. Macadamias,
7. Bazilian 
8. Pecan
9. Hazel Nuts
10. Coconuts 

May We Jump In?

Peanuts 

I am starting with the cheapest and available one. It comes from legumes families. 

Nutritional Values: 

One ounce (28 grams) of dry-roasted peanuts contains roughly:

• Calories: 176
• Fat: 17 grams
• Protein: 4 grams
• Carbs: 5 grams
• Fiber: 3 grams
• Vitamin E: 21% of the RDI
• Magnesium: 11% of the RDI

Health Values:

1. Fully Loaded with monosaturated fat (Good Fat)
2. Lower the risk of type 2dibatics 
3. Loaded with a high level of protein 
4. Good for pregnant and nursing mothers ( If don’t have allergies)
5. Lower the heart disease risks 

Side Issue: 

1. It Has the Most allergic reactions on the body,
2. Because of heigh in fat and protein, it should be in a balanced diet
3. Too much eating can make you gain weight and increase the blood cholesterol level 

How To Bite! 

Raw peanuts are safe to eat but for test and nutrition, it’s best to eat with a roast with butter for more nutritional value is Benefits of nuts

Almonds 

Enriched with vitamin K! And Also this is from a tree family.

Nutritional Value:

One serving — 28 grams or a small handful — packs roughly:

• Calories: 161
• Fat: 14 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3.5 grams
• Vitamin E: 37% of the Reference Daily Intake (RDI)
• Magnesium: 19% of the RDI

Health Benefits:

1. Good source of monosaturated fat, protein, omega-3 with vitamin k
2. Reduce Bad cholesterol, heigh Blood Prasse that harmful to the heart  
3. Lose weight and deal with obesity bad effects 
4. Supports the growth of beneficial gut bacteria and helps to good skin 
5. Good for PCOS and PCOD is the Benefits of nuts

Side Issue:

1. Too much almond cause you constipation for as overdose of vitamin E 
2. Too many almonds can cause you weight gain
3. Be aware of rotten almonds as it can give you a bad digestive system  

How to Bite! 

Almonds are best beneficial if you consume them soaked. It gives much more nutrition than raw or roasted almonds.

Cashew

I Love it Most! And It’s From Tree family!

Nutrition benefits:

One ounce (28 grams) of cashews contains roughly:

• Calories: 155
• Fat: 12 grams
• Protein: 5 grams
• Carbs: 9 grams
• Fiber: 1 gram
• Vitamin E: 1% of the RDI
• Magnesium: 20% of the RDI

Health Benefits:

1. Good source of monosaturated fat and vitamin k
2. Best impacts on blood profile 
3. Reduced blood pressure and increased levels of “good” HDL cholesterol
4. Increase your metabolic rate and controls the blood sugar 
5. Increase the antioxidant level in our food.

Side Issue:

1. It can make your weight gain if you eat this too much, 
2. Even if don’t have an allergy of nuts, don’t consume cashew if you have any skin allergy or inflammation 
3. If You have a chronic digestive issue its recommend to not consume cashew 

How to Bite!

It’s best to eat cashew with dry rost so it doesn’t add bad bacteria with your intake or soaked with a minimum amount of water that soaked all by almonds itself. 

Pistachio

It’s expansive with a prize and nutrition also!   

Nutrition value:

A one-ounce (28-gram) serving of pistachios contains roughly:

• Calories: 156
• Fat: 12.5 grams
• Protein: 6 grams
• Carbs: 8 grams
• Fiber: 3 grams
• Vitamin E: 3% of the RDI
• Magnesium: 8% of the RDI

Health Benefits:

1. Good source of omega-3 and a high source of fiber, 
2. The best nut that lowers your chemical reactions in your body
3. Improves heart disease risk factors
4. Reduce the rise in blood sugar after a meal
5. Good for high blood pressure and liver 

Side Issue:

1. Too much-eating this nut can lead to things like high blood pressure, heart disease, and stroke.
2.  It also contains a good amount of carbohydrate so it’s not too much required if you have high insulin, low carb diet, and keto. 
3. Too much can cause Bloating and nausea  

 How to Bite!

The best way to benefit of nuts to eat is raw pistachio. One serving of this healthy nut has as much fiber as half a cup of broccoli or spinach.

Walnuts

It looks like a brain! Guess What! It is also good for the brain! 

Nutrition value:

A one-ounce (28-gram) serving of walnuts contains roughly:

• Calories: 182
• Fat: 18 grams
• Protein: 4 grams
• Carbs: 4 grams
• Fiber: 2 grams
• Vitamin E: 1% of the RDI
• Magnesium: 11% of the RDI

Health Nutrition:

1. Excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA)  
2. Walnuts significantly reduced total cholesterol and LDL cholesterol
3. Helps your blood flow in normal rhythm 
4. Reduce inflammation and chronic illness 
5. Last but not least, it makes the best impact on brain function and nerve system. 

Side Issue:

1. Too much of this nut can raise your blood cholesterol and diabetes so be aware of this. 
2. Too much of this can also give you acne and diarrhea 
3.  Limit this nut for not having Osteoarthritis, Swelling (inflammation) of the stomach (gastritis), Ulcers.

How to Bite! 

Never soaked walnuts. It loses its nutrition, so eat this raw or if you have issues with its test, it’s ok to roast it’s mildly but not too much. 

I might not the expert on this topic but I tried my best to make this clear for you. Besides the benefits of nuts, If you think that is worth it. You can also see this topic

Nuts Nutrition Part-2
5 Vitamins And Minerals “For You”
Head To Toe “Green Tea”
Effective But Simple Smoothie – “295 Calories”
Basic Egg And Tuna Salad – 625 Calories ( 2 servings)

Thank Towards

• https://www.healthline.com/nutrition/8-benefits-of-nuts
• https://www.healthline.com/nutrition/9-proven-benefits-of-almonds
• https://www.medicalnewstoday.com/articles/325003
• https://www.healthline.com/nutrition/9-benefits-of-pistachios#1
• https://www.webmd.com/food-recipes/benefits-pistachios#1

Point Of Post

These nuts we consume in our daily food intake. So why not have a quick look at our food like nuts. It’s important to know how much and how to take this in our diet for health purposes.

Thank you for coming here. I am trying to present to you some beneficial yet important importation of nuts. I also have another part of nut nutrition Part-2. Let me know you what is your favorite nuts and how you consume it In a comment below