Which is the best Nut?

What are nuts & why should we eat them

Technically, They grow on trees; soy nuts & peanuts are considered legumes. In any case, we will also insert peanuts in this list because they contain a high fat percentage & they are considered as Nuts (dry fruit) by consumers. Nuts are extremely nutritious & contain a lot of minerals & vitamins, they also contain various quantities of special vegetable nutrients that act as antioxidants, reduce inflammation, help fight against cancer & avoid cancer cells from multiplying, they also help to reduce cholesterol level & Heart disease.

These vegetable nutrients consist of: alkylphenols, carotenoids, flavonoids, lignans, phenolic acids, phytosterols, proanthocyanidins, sphingolipids & stilbenoids. The good news is that during the roasting process only a few of the nutirtional elements get compromised. Nuts contain heart friendly fats as main part of their calories, whilst little saturated fat & no type whatsoever of trans fat. Various studies confirm that people who consume a moderate amount of nuts on a regular basis obtain better results in reaching or maintaining an ideal fitform, rather than non regular consumers. I hope that this information helps us finally realise that nuts do not fatten! Another positive element: all nut varieties contain protein & fibre, which help us reach a sense of satiety & satisfaction. Did you Know? Some scientific tests show, but don’t prove, that consuming 40g of various types of nuts, may reduce the risk of heart diesease in a low saturated fat & cholesterol diet.
Almonds

With a 28g ration you will find yourself with about 23 almonds (a handful), and at the same time with 160 calories. As well as being super nutritious they also rich with monounsaturated fats that are good for the heart & contain vegetable nutrients such as: flavonoids, phytosterols & proanthocyanidins. Nine clinical studies show how almonds can help keep healthy cholesterol levels during a low saturated fat diet. Further studies have shown their prebiotic properties, which help keeping adequate digestive & immunitary functions. Other researches have also shown some benefits regarding dieseases like, diabetes, hypertension, weight control, Polycistic ovary syndrome (PCOS), digestion & antimicrobial capacity (Bacterial removal).
Almonds think to be originating from China & central Asia. The fruit comes from a bee pollinated flourishing tree. The particularity of the almonds is that we eat the seed that is found inside the actual fruit. The raw, green or young almond, is a very expensive & appreciated product that is sold only in a limited period.

Brazil Nuts

Brazil nuts are very rich in nutrients but also in calories: 28g of these nuts (6 kernels) contain 190 calories. They also contain the highest value of Selenium in respect to any other type of nut. About 30g give us more than 700% of our RDA! (recommended daily allowance) Some researches discovered that a regular consumption can effectively increase the level of selenium in our organism: One particular study showed an improvement with just 2 nuts per day! Brazil nuts grow in groups inside a pod that looks like a coconut, on trees in the Amazon rainforest. They became famous in 1569, when spanish armies fed themselves with these delicacies to regain their forces.

Hazelnuts

A portion of 28g of Hazelnuts (approximately 21 nuts, contain about 180 calories) has an elevated quantity of minerals & vitamins, in particular folate, and this particular characteristic is not valid for all the other types of nuts. Folate is a very important nutrient especially during pregnancy & it also helps prevent anemia. Some studies have shown that a very small quantity of hazelnuts on a daily basis is needed to have a significant reduction of our cholesterol level. Hazelnuts like almonds also have a high percentage of monounsaturated fats which are good for the heart, & they have the highest content of proanthocynadins compared to any other nut producing tree or similar. These substances are also known for helping reduce excessive blood coagulation, & to contrast urinary infections.
Hazelnut oil, obtained from the pressing of the seeds, is mainly produced for the cosmetic industry were it is used for its precious antioxidant properties, emollient & toning.

Peanuts

Differently from all other tree growing nuts, Peanuts grow underground. A portion of 28g of peanuts gives us 170 calories & lots of nutrients. They are rich of the aminoacid called arginine, which helps in expanding our blood vessels & reduce blood pressure. They also contain high levels of phytosterols that avoid cholesterol absorption in our blood flow & can also help in tumor prevention. From a study held by the Seventh-Day Adventist, we can see that a regular peanut comsumption was connected to death through ischemic pathologie in an inversely proportional manner. If you do not want to drink wine to have a healthy resveratrol level for your heart, note that a study published in the Journal of Agricultural and Food Chemistry discovered that peanuts contain an amount enough to rival the amount in red wine. Further studies also proved that other benefits from the consumption of this nut help for the cure of diabetes, cancer, inflammation & hypertension.
It apparently seems that the peanut plant gets its origins in South America & has emigrated to other lands through european explorers. Although peanuts were cultivated in the southern regions of north America since the colonialist times, A significant production of peanuts in the United States was only obtained in the beginning of the 20th century, when Dr. George Washington Carver discovered over 300 uses for this legume! Peanut butter is one of the varieties of products produced from this legume, also the necessity to produce more vegetable oil during the first world war, they managed to focus more on this industry than in the past. Also in Italy its use is becoming always more widespread.
Pecans

There are more than 100 different types of pecans that vary in size & taste, but all are very nourishing and contain more than 19 minerals & vitamins. A portion of 28g (approximately 19 nut halves) contain 200 calories. According to a study held by the Loma Linda university in California, The natural antioxidants found in Pecans, can help in the prevention of heart diesease. According to research it was shown that the level of Vitamin E present in the participants whose meals included pecans doubled within the 8 hours following dinner. Also the level of antioxidants increased after meals, and The oxidized cholesterol LDL reduced by 33% during the same time. Further research always held out by the Loma Linda university showed that adding just a handful of pecans to our diet on a regular basis could keep away Oxidized LDL cholesterol associated to coronary heart diesease. Other studies showed how pecans can help keeping our fitform, increase metabolic levels, & emphasize on satiety.
The pecan tree is known as the only <> fruit tree originating in north America, since the 16th century. Pecan is a Native American terminology meaning <>
Pistachios

A portion of 28g of pistachios (approx 49) provides us with 170 calories & a great variety of minerals & vitamins. Almost 90% of the fat found in pistachios is mono & polyunsaturated. Research has shown pistachio capacities, if consumed moderately, they can promote antioxidant & antinflammatory activities, improve heart lipid profiles, stabilize glycemic control, protect endothelial function & control body mass.
Pistachios grow in heavy bunches similar to grapes. When it matures the pistachio bean fills the shell in such a fast way that it breaks it.
Walnuts

Walnuts are unique in the nut family because they mainly contain polyunsaturated fat acids, which consist of the alpha-linolenic acid known as omega 3 instead of monounsaturated fat acids. A portion of 28g (approx 14 half kernels) of walnuts contain 190 calories. Two recent studies have found out that walnuts not only being very rich in minerals, contain more antioxidants than any other type of nut or dry fruit arriving second only after blackberries, out of 1113 different types. Walnuts also contain melatonin, the sleep hormone. Almost 2 decades of research & studies proved that Walnuts can help our cognitive system, heart, also fight against diabetes, cancer, ageing, & metabolic syndrome. A recent study published by the American Journal of Clinical Nutrition discovered that walnuts were on the same level with certain types of oily fish for their capability to lower specific blood markers associated with coronary heart diesease. The studies also showed that A diet that included walnuts was more efficient in reducing Cholesterol if compared to a diet including oily fish.

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