Nuts Nutrition ( Part-2) (Macadamias, Bazilian, Pecan, Hazel Nuts, Coconuts)

Nuts are extremely nutritious when it has been added to your daily diet. Nuts are the natural elements that can help you to extra growth of nutrition in your body. Numbers of studies have shown that if you add nuts in the daily diet it can help you reduce the risk of diabetics, heigh blood presser, heart diseases and of course help you strengthen the brain functions. 

Here I am presenting another 6 nuts nutrition. These are the nuts that might be a little bit above our sometimes budget. But their nutrition value just beyond.  As this is part-2, you can also feel free to check Part-1 if you feel interested.  

Macadamias

Macadamia nuts are rich in vitamins, minerals, and fiber. It is low in carbs and sugar also boasts healthy monounsaturated fats.

Nutrition Value: 

One ounce macadamia  (28 grams) offers, 

• Calories: 204
• Fat: 23 grams
• Protein: 2 grams
• Carbs: 4 grams
• Sugar: 1 gram
• Fiber: 3 grams
• Manganese: 58% of the Daily Value (DV)
• Thiamine: 22% of the DV
• Copper: 11% of the DV
• Magnesium: 9% of the DV
• Iron: 6% of the DV
• Vitamin B6: 5% of the DV

Health Benefits: 

1. A very good source of monounsaturated fats,
2. Its Helps to weight loss by controlling hunger and fullness feeling,
3. It’s a good source of prebiotics so it can also help in gut health,
4. Boosting brain and heart health 
5. Helps you to lower the blood sugar,

Side Issue: 

1. It has a lot amount of oil that must eat in a mandatory way 
2. People with tree nut allergies must avoid them.
3. Too much eating of that nuts can increase blood cholesterol 

How to Bite!

Do not rost them, it has a chance to lose their nutrition, If you soak it you might lose its crunch. Eat raw for the best benefits. 

Bazilian

The Brazil nut is basically a seed rather than a nut. 

Nutritional Value:

One ounce Brazilian nuts  (28 grams) offers, 

• 99 calories
• 2.15 grams (g) of protein
• 10.06 g of fat
• 1.76 g of carbohydrate
• 1.10 g of fiber
• 109 milligrams (mg) of phosphorus
• 99 mg of potassium
• 56 mg of magnesium
• 24 mg of calcium
• 0.61 mg of zinc
• 0.36 g of iron
• 0 mg of sodium

Health Benefits:

1. Very good source of selenium and that’s good for immune health,
2. It has a healful fat that  improves obesity, heart risks, and stroke 
3. Good for antioxidant so its increase inflammatory inner body,
4. Its has selenium so a good effect on thyroid  hormones like T3, T4
5. Improve the weakness that comes of recovering disease 

Side Issues: 

1. A huge amount of selenium is toxic. 
2. Gastrointestinal problems,  skin rashes or lesions, nervous system problems are the most dangerous among it 
3. In rare cases, selenium toxicity can be fatal.

How to Bite!

Bake in the oven. This is the best way to eat this. But never eat more than 2 to 3 pice a day. 

Pecan

This as the same group as walnuts. It has its best use on Husman brain 

Nutritional Value:

One ounce of pecans contains 

• Calories: 196
• Fat: 20g
• Sodium: 0mg
• Carbohydrates: 4g
• Fiber: 2.7g
• Sugars: 1.1g
• Protein: 2.6g

Health Benefits: 

1. Good Source of monounsaturated along with phenolic antioxidants,
2. Good For improving skin condition  with anti-aging benefits 
3.  Helps weight loss, Boosts Immun system and best for brain function 
4. Reduce the chances of cancer, heart disease, and type 1 diabetics
5. Has more and more anti-inflammatory food good health 

Side Issues:

1.  The good amount of calories can add extra calories to you limit diet
2. Too much of this can gain your weight and increase blood cholesterol level,  
3. Don does not have if you are allergic to nuts

How To Bite! 

You can eat Pecan in any way you want! Bake it, fry it, cook it or eat Raz. It will always be held the same nutritional value.

Hazel Nut

The nut is basically driving from the spice group! Fully loaded with calcium B, E, Potassium, and magnesium.

Nutritional Value: 

One ounce or 28 grams of hazelnuts contains 

• Calories: 176
• Total fat: 17 grams
• Protein: 4.2 grams
• Carbs: 4.7 grams
• Fiber: 2.7 grams
• Vitamin E: 21% of the RDI
• Thiamin: 12% of the RDI
• Magnesium: 12% of the RDI
• Copper: 24% of the RDI
• Manganese: 87% of the RDI

Health Benefits:

1. Good source of omega- 3, a rich source of mono- and polyunsaturated fats and B6 2.Boosts your health and brain health with height amount of antioxidant
3. Good source of potassium and magnesium
4. It has the best effects of blood si its Lower the blood cholesterol level   educing the blood parser and bad cholesterol in the body
5. Works perfectly for bone, skin, digestive system  and joint improvement 

Side issue:

1. Avoid  if you have allergies to nuts, 
2. Too much of this nut can cause gas and constipation
3. Too much of this can also cause cholesterol level out of control   

How to Bite!

Peel the skin, rost them, you can add on your coffee, icecream or simply yogurt. It always improves the test with no doubt. 

Coconut

Yet comes the biggest nuts in the nuts family! It has many many benefits to share but now I am just pointing some of them in summary.

Nutritional Value: 

The nutrition facts for 1 cup of fresh, shredded coconut meat contains

• Calories: 283
• Protein: 3 grams
• Carbs: 10 grams
• Fat: 27 grams
• Sugar: 5 grams
• Fiber: 7 grams
• Manganese: 60% of the Daily Value (DV)
• Selenium: 15% of the DV
• Copper: 44% of the DV
• Phosphorus: 13% of the DV
• Potassium: 6% of the DV
• Iron: 11% of the DV
• Zinc: 10% of the DV

Ok, Lets did not forget it has also beneficial water inside so the Nutational value of this: 

Ounce per ounce, most unflavored coconut water contains

•  5.45 calories, 
• 1.3 grams of sugar,
•  61 milligrams of potassium, and 
• 5.45 milligrams of sodium. In comparison, 
• 1.75 grams of sugar,

Health Benefits: 

1. Low in calories but highly nutritious
2. Improves blood sugar control, boost the immune system and digestive system, 
3. Good for skin with height amount of antioxidants,
4. It has the best effects on dieting periods
5. Improves the weak body by this extraordinary water

Side Issues:

1. Eating coconuts might cause an allergic reaction to your body,
2. Too much coconut meat can cause you gas and constipation, 
3. The nut is very high in fat so too much this can increase the cholesterol level

How to Bite!

There is no limitation on how you can eat this. You can consume this as coconut milk, oil, raw meat, with any sweet and unsweet recipes or just sit there or enjoy the testy water or simply add in your smoothie. 

Point Of Post

Nuts are the most test add on in the diet. If we are consuming nuts we should make understand how and why we should use this for good health purposes.

Thank you for coming here. I am trying to present to you some beneficial yet important importation of nuts. Here you can see the  Part-1 of nut nutrition soon. Let me know you what is your favorite nuts and how you consume it In a comment below