Health

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Almonds, walnuts, peanuts… are sources of protein, fat, fiber, vitamins and minerals that are beneficial for overall health.

Nuts are a great source of fiber, healthy fats, and plant-based protein. Food can be eaten with fruit or added to dishes such as salads, desserts, cereals. Adding nuts to your baby’s diet can improve protein, healthy fats, and fiber intake. Healthline.

Almond

Almonds are favored due to their taste and nutritional composition. You can eat it raw or roasted, the food is often made into butter, almond meal, and almond milk.

A 1-ounce (28-gram) serving of roasted almonds contains 170 calories, fat: 15 grams; protein: 6 grams; fiber: 3 grams; vitamin E: 45% of the Daily Value (DV); magnesium: 19% DV; manganese: 27% DV.

Nuts are rich in vitamin E, which helps protect your cells against oxidative damage. This vitamin also supports immune function. Foods that can reduce heart disease risk factors.

A 12-week study in 219 young adults found that those who ate 2 ounces (56 grams) of almonds per day significantly reduced their LDL (bad) cholesterol. Almonds may promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species.

Pistachios

Pistachios contain more nutrients, less calories and fat than many other nuts. In 28 grams of pistachios contains 159 calories, fat: 13 grams; protein: 6 grams; carbs: 8 grams; fiber: 3 grams; vitamin B1 (thiamine): 21% DV; phosphorus: 11% DV. This is a good source of vitamin B6, which the body needs for nutrient metabolism and immune function.

In addition, these nuts are rich in the carotenoids lutein and zeaxanthin, anthocyanins, flavonoids, and proanthocyanidins. All have properties that contribute to antioxidants.

In a 4-month study that included 100 overweight people, one group ate 1.5 ounces (42 grams) of pistachios daily and followed a weight-loss program. The other group only participated in the weight loss program. The group that ate pistachios had a reduction in blood pressure and a significant increase in blood antioxidant levels. However, during weight loss, they ate more fiber and less sweets than the other group.

Pistachios are low in calories and fat. Photo: Freepik

Cashew

Cashews can be combined with both savory and sweet dishes. You can eat it raw or roasted. These nuts are a good source of several nutrients essential for bone health, including protein, vitamin K, magnesium, and manganese.

The cashew nut diet contributes to improving symptoms such as high blood pressure, blood fat, blood sugar, belly fat – factors that increase the risk of heart disease, diabetes.

Pecan

Pecans are used in cakes, pies, salads and cereal dishes. One ounce (28 grams) of roasted pecans provides 201 calories; 21 grams of fat… Like other nuts, pecans are rich in healthy fats, fiber, vitamins and minerals.

They are a rich source of the mineral zinc, which plays an important role in immune function, wound healing, and DNA synthesis. A small 8-week study in 56 people at risk of heart disease demonstrated that those who ate pecans daily had significantly lower levels of LDL (bad) cholesterol and triglycerides compared with a control group.

Walnuts.

Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including high blood pressure, LDL (bad) cholesterol, and triglyceride levels.

Walnuts are heart-healthy foods.  Photo: Freepik

Walnuts are heart-healthy foods. Photo: Freepik

macadamia nuts

These nuts are high in healthy fats and low in carbs, popular for those following low carb diets. Adding nuts to your diet will benefit your health. Eating nuts, including macadamia nuts, may help lower LDL (bad) cholesterol, triglycerides, and blood sugar.

Brazil nuts

Brazil nuts are packed with vitamins and minerals, including vitamin E and magnesium – minerals needed for blood sugar and blood pressure regulation, nerve function, and energy production. It is also one of the richest food sources of selenium, a nutrient the body needs for important functions such as thyroid hormone production and DNA synthesis.

However, you should only eat a moderate amount, avoiding exceeding the upper limit of 400 mcg, which can lead to selenium toxicity.

Hazelnut

Hazelnuts are nutritious, packed with healthy fats, protein, and fiber. In addition to being a rich source of vitamins and minerals, hazelnuts also contain many plant compounds such as gallic acid, epicatechin, caffeic acid and quercetin, which have antioxidant and anti-inflammatory effects.

Peanut

Peanuts are a rich source of plant-based protein, which can help you feel full. Foods rich in folate – an important nutrient during pregnancy that plays a role in the development of the fetus and placenta.

One study of 200,000 people found that eating peanuts and nuts twice a week or more could reduce the risk of heart disease by 19%.

Le Nguyen

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