What Are The Most Healthful Nuts You Can
Eat?
Cashews
have a creamy texture that makes them a great addition to many dishes and
snacks. As reported by the USDA, 100 g of cashews contains 553 calories and the
following nutrients: Most of the fats in cashews are monounsaturated fats.
The important vitamins and minerals in cashews include:
calcium: 37 mg iron: 6.68 mg magnesium: 292 mg
phosphorous: 593 mg potassium: 660 mg
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Walnuts [HD1] 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. Along with 654 calories per 100 g, the USDA list walnuts as containing: protein: 15.23 g fat: 65.21 g carbohydrate: 13.71 g fiber: 6.7 g sugar: 2.61 g.
Walnuts
have a slightly lower mineral content than other nuts: calcium: 98 mg iron: 2.91 mg
magnesium: 158 mg phosphorous: 346 mg potassium: 441 mg. Research published in
the British Journal of Nutrition states that walnuts are also a rich source of
flavonoids and phenolic acid.
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Hazelnuts
Hazelnuts
have a distinctive flavor that makes them a favorite in sweet foods. Hazelnuts
contain less protein than other nuts
but may make up for it with other health benefits. According to a study
published in the Journal of Clinical Lipidology, hazelnuts may help reduce
cholesterol.
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In the USDA
database, 100 g of hazelnuts
contains 628 calories as well as the following: protein: 14.95 g fat: 60.75 g
carbohydrate: 16.70 g fiber: 9.7 g sugar: 4.34 g
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