Your complete guide to the types and benefits of nuts
There are different types of nuts like pecan nuts, macadamia nuts, cashew nuts, brazil nuts and more. As the royal nuts (Juglans regia) are known and consumed more than other nuts, here are the most popular nuts and their most important benefits.
1- Royal Walnut
It is also called the cerebral nut due to its shape. Nuts are rich in unsaturated fats, potassium, magnesium, zinc, selenium, dietary fiber, folic acid, and B vitamins.
Royal walnut helps:
Protection from cardiovascular diseases
It raises the level of good cholesterol and lowers bad cholesterol
Balances the level of sugar in the blood
It helps remove toxins from the body.
The magnesium in the royal walnut aids in the activity of the muscles and nervous system.
Nutritional value: 550-690 calories per 100 grams.
There are two types of almonds - sweet and sour.
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Sweet is used for food, for sweets and pastries, and for myrrh to be used after removing cyanic acid by soaking it with boiling water.
Bitter almonds contain more protein and less fat than sweet almonds.
Almonds contain calcium, potassium, magnesium, zinc, folic acid, vitamin C and K, and dietary fiber.
Preventing cardiovascular diseases
Colon and lung cancer development slows down.
Nutritional value: contains 597 calories per 100 grams.
3- Pistachios or peanuts
Pistachios are also types of nuts, and in fact it is from the legumes family that ripens inside the soil, and is closer to peas than nuts.
Most of the pistachio crops in the world are used to produce pistachio oil.
Pistachios contain vitamin B and E, iron, folic acid, calcium and are poor in sodium.
Pistachios help reduce the levels of homocysteine in men (which, when raised, can block arteries and heart disease).
Nutritional value: Contains 600 calories per 100 grams.
Flaxseed contains 33% -43% unsaturated omega-3 oils (75%), vitamin A, B, D and E, different minerals, 20% protein and dietary fiber.
The medicinal properties of seeds in general and flaxseed in particular were known to the Greeks, which Hippocrates recommended for their health benefits, which are:
Reducing inflammation, due to its anti-inflammatory properties
Help in cardiovascular diseases
It is considered a diuretic
External surgeons recover when placed on bandages
Helps relieve menopausal symptoms
Improving cognitive functions
It protects against skin problems such as eczema
Protection from hormone imbalance.
The fatty acids contained in flaxseed are sensitive to oxidation, so it is advisable to grind them before use. If you bought ground flax seeds, it is not recommended to use them after two weeks.
Grinding can be done with a coffee grinder or spice and placed in the refrigerator. The recommended dose is 2-3 tablespoons per day, and it is best to drink a cup of water before or after it.
Nutritional value: Contains 520 calories per 100 grams.
5- Pumpkin seeds
Pumpkin seeds contain 30% -35% of trans fats, calcium, iron, B vitamins, especially zinc that helps in enlarged prostate conditions, blood sugar balance, male fertility, memory, wound healing, improving skin cells and strengthening the immune system.
Nutritional value: Contains 565 calories per 100 grams.
6- Sesame seeds
They are not nuts, but they are used as a source of oil and as a raw material for making tahini and sweets.
Rich in polyunsaturated fats, amino methionine, vitamins B and E, calcium and iron.
It is preferable to buy sesame seeds and then grind them because they are not digested when they are full.
Nutritional value: 597 calories per 100 grams.
7- Sunflower seeds
Among the most famous and oldest types of nuts, in the past it was used as food for birds and then for oil production.
It is considered to be of high nutritional value, a source of proteins, rich in methionine (an important amino acid) containing vitamins of group B, E, iron and calcium, polyunsaturated fatty acids.
Help lower cholesterol.
Nutritional value: Contains 569 calories per 100 grams.