Benefits of Nuts – The Most Beneficial Nuts

There are many nuts such as almonds, cashews, hazelnuts, pistachios, pine nuts, pistachios, Brazil nuts, chestnuts, macadamia nuts, walnuts, pecans. They are as practical as they are delicious. Although all of them have different features, the benefits of nuts are common.

They are generally fatty foods. They contain a moderate amount of protein. They have rich nutritional content such as B vitamins, vitamin E, iron, zinc, potassium, magnesium, antioxidant minerals and antioxidant compounds. They are high in calories. They are foods that can be easily overeaten. Therefore, excessive consumption is not recommended.

What are Nuts?

Nuts are technically considered fruits. However, it is not as sweet as fruits and is high in fat.

In order to reach the inner fruit, it is necessary to break the outer hard shell. Fortunately for us, today's industry, which has thought of everything, has found a solution to this as well and has removed the shells of the nuts and packed them. Nuts that everyone loves to consume are as follows;

• Almond
• Hazelnut
• Peanut
• Cashew nuts
• Walnut
• Pecan
• Peanut
• Pine nuts
• Pistachio nuts

Although we classify peanuts as nuts, technically they are in the legumes group.

Calories in Nuts

Nutritional Value of Nuts

Nuts are highly nutritious foods. The nutritional value of 28 grams of mixed nuts is as follows;

• Calories: 173
• Protein: 5 grams
• Fat: 9 grams, including 16 grams of monounsaturated fat
• Carbs: 6 grams
• Fiber: 3 grams
• Vitamin E: 12% of the RDI
• Magnesium: 16% of the RDI
• Phosphorus: 13% of the RDI
• Copper: 23% of the RDI
• Manganese: 26% of the RDI
• Selenium: 56% of the RDI

Benefits of Nuts

• Antioxidant source

Antioxidants keep free radicals that cause cell damage under control. The polyphenol antioxidants found in nuts fight oxidative stress by neutralizing free radicals that damage cells.

• Lowers cholesterol

Nuts have positive effects on cholesterol and triglycerides. It has a cholesterol-lowering effect as it is rich in mono and polyunsaturated fats.

• Does not raise blood sugar

Nuts are low in carbohydrates. That's why they don't raise blood sugar very quickly.

• Reduces inflammation

Nuts have anti-inflammatory properties. In this way, it protects the body against inflammation. 

• High in fiber

Fiber has many benefits to the body. It allows beneficial bacteria to multiply in the intestine. These bacteria convert the fibers into useful fatty acids. In addition, fiber foods provide satiety. The fiber content of some nuts is as follows;

• Almonds: 3.5 grams
• Pistachios: 2.9 grams
• Hazelnuts: 2.9 grams
• Walnuts: 2.9 grams
• Peanuts: 2.6 grams
• Brazil nuts: 2.1 grams
• It reduces the risk of heart attack and stroke

Nuts are heart-friendly foods. It balances cholesterol and reduces inflammation. With these features, it minimizes the risk of heart diseases and stroke.

Do Nuts Make You Gain Weight?

Eating nuts regularly does not cause weight gain. It even helps to lose weight when consumed wisely. Because nuts keep full for a long time. This effect is due to the increased production of the hormones YY (PYY) and cholecystokinin (CCK), which help regulate appetite. High fiber content is also an important factor for weight loss effects. It also has effects such as increasing fat burning.

The Healthiest Nuts

Nuts are healthy snacks. But some stand out more for their nutritional content and benefits. Here are the healthiest nuts…

•  Almond

The nutritional content of 28 grams of almonds is as follows;

• Calories: 161
• Fat: 14 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3.5 grams
• Vitamin E: 37% of the Reference Daily Intake (RDI)
• Magnesium: 19% of the RDI

Almond lowers cholesterol and blood pressure. It reduces inflammation. It promotes the growth of intestinal bacteria.

• Pistachio

The nutritional value of 28 grams of pistachios is as follows:

• Calories: 156
• Fat: 12,5 grams
• Protein: 6 grams
• Carbs: 8 grams
• Fiber: 3 grams
• Vitamin E: 3% of the RDI
• Magnesium: 8% of the RDI

Pistachios improve cholesterol level. It reduces the risk of heart disease. Balances blood sugar.

• Cashew nuts

The nutritional value of 28 grams of cashews is as follows:

• Calories: 155
• Fat: 12 grams
• Protein: 5 grams
• Carbs: 9 grams
• Fiber: 1 grams
• Vitamin E: 1% of the RDI
• Magnesium: 20% of the RDI

Cashews have antioxidant capacity. It lowers blood pressure.

• Walnut

The nutritional value of 28 grams of walnuts is as follows:

• Calories: 182
• Fat: 18 grams
• Protein: 4 grams
• Carbs: 4 grams
• Fiber: 2 grams
• Vitamin E: 1% of the RDI
• Magnesium: 11% of the RDI

Walnuts reduce the risk of heart disease. It lowers bad cholesterol. It lowers blood pressure. It is beneficial for blood circulation. It reduces chronic inflammation.

• Pecan

The nutritional content of 28 grams of pecans is as follows:

• Calories: 193
• Fat: 20 grams
• Protein: 3 grams
• Carbs: 4 grams
• Fiber: 2.5 grams
• Vitamin E: 2% of the RDI
• Magnesium: 8% of the RDI

Pecans, which contain antioxidants like other nuts, reduce bad cholesterol.

• Macadamia Nuts

The nutritional value of 28 grams of macadamia nuts is as follows:

• Calories: 200
• Fat: 21 grams
• Protein: 2 grams
• Carbs: 4 grams
• Liff: 2.5 grams
• Vitamin E: 1% of the RDI
• Magnesium: 9% of the RDI

Macadamia nut lowers high bad cholesterol. It reduces oxidative stress. It improves heart health. It relieves inflammation.

• Brazil Nut

The nutritional value of 28 grams of Brazil nuts is as follows:

• Calories: 182
• Fat: 18 grams
• Protein: 4 grams
• Carbs: 3 grams
• Fiber: 2 grams
• Vitamin E: 8% of the RDI
• Magnesium: 26% of the RDI

Brazil nuts are rich in selenium.

• Hazelnut

The nutritional value of 28 grams of hazelnuts is as follows:

• Calories: 176
• Fat: 9 grams
• Protein: 6 grams
• Carbs: 6 grams
• Fiber: 3.5 grams
• Vitamin E: 37% of the RDI
• Magnesium: 20% of the RDI

Like many other nuts, hazelnuts are beneficial for heart health. It lowers bad cholesterol and triglyceride levels. It also improves blood vessel function.

• Peanut

The nutritional value of 28 grams of dry roasted peanuts is as follows:

• Calories: 176
• Fat: 17 grams
• Protein: 4 grams
• Carbs: 5 grams
• Fiber: 3 grams
• Vitamin E: 21% of the RDI
• Magnesium: 11% of the RDI

Eating peanuts lowers the mortality rate. It improves heart health. It reduces the rate of type 2 diabetes.

Should Nuts Be Eaten Raw or Roasted?

Nuts reduce cholesterol and blood pressure, balancing blood sugar We talked about its various benefits. Do you know which of the nuts sold as raw or roasted is healthier? Does roasting nuts affect their nutritional content? 

Roasting changes the structure and chemical composition of the nut. In particular, its color changes, its moisture content decreases and it acquires a crispy texture.

Very similar amount of oil in raw and dry roasted nuts, carbohydrate ve protein is found. Although dry roasted has slightly more fat and calories per gram, the difference between them is very small.

For example;

• 28 gram raw almonds It contains 161 calories and 14 grams of fat. The same amount of dry roasted almonds contains 167 calories and 15 grams of fat.
• Similarly, 28 grams raw walnuts It contains 193 calories and 20 grams of fat. Same amount of roasted walnuts, 199 calories and 21 grams of fat.

As you have noticed, the roasting process did not significantly affect the calorie, fat, carbohydrate and protein content of the nuts.

Nuts lose their moisture during roasting. Therefore, the weight of roasted nuts is less than the weight of raw.

The protein and carbohydrate contents of raw and roasted nuts are also very similar. Oil-roasted ones are higher in fat and calories than dry-roasted ones. This is because nuts naturally contain excess oil and cannot absorb the excess of added oil. 

Some nutrients are lost when nuts are roasted.

Nuts, Vitamin E, magnesium ve phosphorus It contains a significant amount of nutritious vitamins and minerals, including It also contains antioxidants. Some of these nutrients are heat sensitive and are lost during the roasting process.

For example, some types of antioxidants break down when roasted. Antioxidants are important for our health because they protect our cells against the damage of free radicals.

Not all antioxidants are damaged while roasting. a study Pistachio nuts and found in nuts lutein and zeaxanthin determined that antioxidants were not affected by the roasting process.

He determined that vitamin E, thiamine and carotenoids were lost during roasting. It was stated that the extent of the loss depends on the type of nut and the frying temperature. Vitamin losses increased in parallel with the increase in roasting temperature. 

The Healthiest Nuts: Raw or Roasted?

The short answer would be both.

Raw nuts are very healthy but may contain harmful bacteria. It is less likely to cause illness.

Roasted nuts provide fewer antioxidants and vitamins. Some of the healthy fat content is damaged and acrylamide is formed, although not in harmful amounts.

When buying roasted nuts, remember that some are very salty and some are sugar-coated. Instead of buying them roasted, buy them raw and roast them yourself in the oven. This way you can better regulate the temperature.

References: 1, 2