Whenever we talk about healthy nutrition, we can always vouch for the effectiveness of nuts. These food items may be small, but they are packed with great amounts of nutrients, and as they are very good sources of protein, heart-healthy fats, minerals and vitamins, they make the perfect snacking options. Take a look at the top 10 nuts, which are not just packed with protein, but several other nutrients good for your health.
When one talks of nuts, almonds are first that come into their minds. They are not just high in protein, but are also good sources of magnesium and calcium. A serving of 100g of almonds gives you 21g of protein. The benefits of having almonds do not end just here, because they are also high in antioxidants, such as Vitamin E and selenium. Some studies have proven that if a person consumes almonds on a regular basis, they have a low risk of developing heart diseases.
If there is a discussion on superfoods, then that list would be incomplete without the mention of walnuts. A serving of 100g of walnuts can give you 15g of protein. Apart from protein, walnuts contain high amounts of essential fatty acids, antioxidants which have the potentiality to reduce the risks of type-2 diabetes, and melatonin, a compound which improves your sleep cycle. Walnut consumption leads to better cognitive functioning and improvement in conditions of the skin and bones.
The sweet-salty buttery cashews are also packed with good amounts of protein. Although, cashews have the lowest amount of fibre among nuts, but they are rich in various minerals and vitamins which are helpful in maintaining a healthy immune system. Cashews also help in weight management and also provide protection against cataracts.
These shelled nuts are like surprises of great taste waiting to be opened, and with taste they also give a lot of health benefits. Having a high protein content, (20g in a serving of 100g), they are one of the nuts which are quite nicely packed with protein. They are also rich in dietary fibre, carbohydrates, minerals and vitamins.Pistachios are helpful in weight management, hypertension, maintaining a healthy heart, and improving digestion.
Another variety of nuts which are mostly available to us with a shell, and yes we all love to just crack them open and have peanuts with a long conversation with a friend. Well, during those conversations you may not notice and feel, but later you feel a surge of energy rushing in your body. And that is because you just had one of the best energy foods we have in the world. Packed with high amounts of dietary fibre, protein, vitamins, minerals and antioxidants, they are great for your health.
6. Brazil Nuts
Brazil nuts are rich in vitamins, minerals, antioxidants, and heart-health fats, which makes them a high-calorific nut. And as most of the fat in these nuts have monounsaturated fatty acids, they are great for reducing the LDL, or the bad cholesterol. A serving of 100g gives you around 14g of protein and one of the studies has said that they are good when it comes to prevention of breast cancer. Isn’t it amazing?
Also known as filbert nuts, hazelnuts are those delicious marble-sized nuts which are packed with some great nutrients. A serving of 100g of hazelnuts can give you 15g of protein and they are also rich in unsaturated fats, vitamins, minerals and fibre. Hazelnuts are helpful in fighting heart diseases and diabetes, apart from improving brain function.
8. Pine nuts
If you are trying to lose weight, then pine nuts are a great option for you as they contain an appetite-suppressing hormone. And you wouldn’t have to worry about loss of energy from eating less food, as pine nuts boost energy and reduce fatigue. A serving of 100g will give you 14g of protein and apart from protein you will be nourished with other nutrients such as vitamins, minerals and antioxidants.
9. Macadamia nuts
The nuts maybe small in size, but they are packed with great amounts of various minerals, vitamins, antioxidants, and other nutrients. A serving of 100g of macadamia nuts can give you 8g of protein, and though this amount may look less when compared to other nuts, the various other nutrients in macadamia nuts make them one of the best nuts in the world. Macadamia nuts are helpful in preventing heart diseases, weight management, delaying aging, preventing skin conditions, providing hydration, boosting brain health and much more.
Another nut, which has high nutritional value is the pecan. They are packed with minerals, heart-healthy fats, protein, vitamins and thus give you loads of energy upon consumption. This is one of those nuts which provide protection against cancers.
Nuts may have faced the rap for a long time for being high in calorific count and fats, but the fact that they are one of the best sources of protein and other valuable nutrients essential for healthy living, it is about time that they be given their well-deserved due and be added in our diets. So, what are waiting for? Add some of the nuts and give yourself the gift of a healthy body, which has a healthy heart and an effectively running brain. It’s time to GO NUTS FOR NUTS!