Nuts are a good source of healthy fats, fibre, and other beneficial nutrients. Each type of nut offers different nutritional benefits.
Nuts are among the best sources of plant-based proteins. According to a 2017 review study, a diet rich in nuts may help prevent risk factors, such as inflammation for some chronic diseases.
In this article, you will find recommendations for which types of nut to eat based on their protein content and the other nutritional benefits that they offer.
The following list ranks six types of nut in order of protein content and discusses their other nutritional benefits. The nutrient measurements in each list are for 100 grams (g) of raw nut.
- Peanuts: eating peanuts is an excellent way for people to boost the amount of protein in their diet.peanuts are widely available and provide several essential nutrients. although peanuts are technically a legume, which means that they belong to a group pf foods from a specific plant family, most people consider them as a nut. peanuts contain a range of polyphenols, antioxidants, flavonoids, and amino acids. the fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids,although these nuts contain a smaller amount of saturated fats. peanuts also offer the benefits of being more affordable than many other nut varieties.
- Almonds: almonds have become increasingly popular in recent years, and they are now readily available in many places. they contain slightly less protein than peanuts, but make up for it with other nutrients. almond may be perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels. most of the fats in almonds are monounsaturated fats.almonds are also rich in vitamins and minerals.
- pistachios: pistachios contain plenty of protein and other vital nutrients. they are also a source of healthful fatty acids and antioxidants. the popular green nut is technically a seed of pistachio tree, but people generally view it as a nut due to its appearance and feel.a study published in nutrition today noted that eating pistachios has a beneficial on blood pressure and endothelial function , which may lead to a reduced risk of heart-related health issues.
- cashes: cashews have a creamy texture that makes them a great addition to many dishes and snacks. most of the fats in cashew are monounsaturated fats. the important vitamins and minerals in cashews are calcium,iron,magnesium,phosphorus and potassium.
- walnuts: walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. the high calorie count is due to the very high fat content. however, the fats in walnuts are predominantly PUFAs ,which may offer several health benefits. while walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well. also walnuts have a slightly lower mineral content than other nuts.
- hazelnuts: hazelnuts have a distinctive flavour that makes them a favorite in sweet foods. hazelnut contain less protein than other nuts but make up for it with other health benefits. according to a study published in the Journal of Clinical Lipidology, hazelnuts may help reduce cholesterol. the majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition.