For Health Nuts

Scientific evidence shows that nuts was one of healthy foods, rich in vitamins, antioxidants, fiber, minerals and healthy fats, eating just a handful a day can reduce the risk of heart disease and prevent adult diabetes, adult diabetes including prevention, including preventing Alzheimer’s, even also can help weight loss, research on walnut conducted at the University of California at Davis and study in Spain and Australia also showed that adding sufficient amounts of nuts in a balanced diet does not cause weight gain, the researchers theorize, the combination of high fiber, protein and fat in nuts slow digestion, creating a feeling of satiety for longer, but avoid salted nuts, canned beans and honey roasted nuts.

Per ounce of nuts also contain many nutrients compared to other foods, such as one ounce of pistachios contains 6 grams of protein, one ounce of low fat plain yogurt contains less than 2 grams, an ounce of nuts contains less than 2 grams, an ounce of raisins only containing 0.5 mg, nuts rich in healthy fats: monounsaturated and polyunsaturated fats can lower bad LDL cholesterol and raise levels of bad LDL cholesterol and increase the protein content between 1.2 and 6 grams per ounce, if combined with whole grains and legumes, provide protein complete with full amino acid.

Raw Nuts contain a number of thiamin, folic acid, niacin and vitamin E, a potent antioxidant that captures free radicals, that cause disease and aging, one ounce of nuts contains 7 grams of fiber, the same as the content in 1 cup spinach, soluble fiber in beans come role in lowering levels of bad LDL cholesterol, selenium, trace elements that act as antioxidants and shown to reduce the risk of asthma and several types of cancer, found in all nuts, in addition, there are also copper and magnesium that verse to heart, following the womb nutrients in various kinds of beans:

Brazil nut

Very rich in selenium, an ounce of chips contains 190 calories 16-8 and 19 grams of fat.

Walnut
English walnut is a source of iron, phosphorus, zinc, potassium and vitamin E are good, also a source of omega-3 fatty acid, one ounce or about 14 half contains 190 calories and 13 grams of fat.

Pistachio
Handful of pistachios provide 25% of vitamin B6 nutritional adequacy, an ounce of pistachios, or about 50 pieces contain 160 calories and 13 grams of fat.

Hazelnut
Two dozen hazelnuts provide nutritional adequacy rate of 20% manganese, one ounce or about 20 peanuts contains 180 calories and 17 grams of fat.

Cashew nuts
A handful of cashew nuts contain 20% rate the adequacy of nutrition, magnesium, 30% RDA copper, and 10% RDA of iron, one ounce or about 18 roasted peanuts contains 160 calories and 13 grams of fat.