The best nuts for health… a recommended type for men

Amman Today

publish date 2022-01-04 09:36:48

Which nuts have the highest amount of omega-3s, which ones have the highest amount of calcium, and which ones are the most powerful contributors to male health?
If you stick to a healthy lifestyle, you may have already heard that nuts are very important to your diet. In fact, nuts contain a wealth of nutrients such as protein, fiber, vitamins, minerals and oils – all of which contribute greatly to health.
But there are many types of nuts, and some are superior in nutritional value to others, especially if we take into account that most of the nuts that come to our table have been roasted, ground, peeled and salted. Also, do not forget that nuts contain a lot of calories. So, while one handful is enough for you until your next meal, a larger amount may ruin your diet efforts.
A report on the “mako” website monitored the benefits of each type of different nuts, according to an analysis of a number of previous studies.

Almonds, cashews and pistachios
All three types of nuts contain the same amount of calories. Almonds, cashews and pistachios are a healthy addition because they contain omega-3 fatty acids, protein, and dietary fiber, in addition to contributing to a feeling of satiety and reducing appetite.
A handful of nuts (20 almonds, 16 cashews, 45 pistachios) has about 180 calories, five to six grams of protein and 13 to 14 grams of fat.
It is best to eat nuts fresh or roasted over low heat, as high heat can oxidize the good oils. It is advised to avoid nuts in ready-made packages that have already been roasted or fried due to the ingredients added to them during processing, which include other unhealthy oils.

What about macadamia nuts and pecans?
Although macadamia and pecans taste great, they are considered inferior in this comparison. A handful of macadamia nuts (10-12 units) or pecans (18-20) contains about 230 calories, only 2 to 3 grams of protein and 20 grams of fat. Therefore, they are also considered the most fattening of all nuts.

What are the health benefits of the most famous types of nuts?
Walnut (Eye of the Camel)
While all nuts contain the best omega-3 fatty acids, walnuts have the largest amount.
Studies show some benefits of walnuts for cardiovascular health, as they help maintain a normal heart rate and reduce inflammation and oxidation processes after eating a fatty meal, similar to olive oil. It is recommended to eat about eight nuts per day.

Although peanuts are considered nuts, they actually belong to the legume family. Peanuts contain high amounts (145 mcg per 100 g) of folic acid – an important vitamin for maintaining the proper functioning of the brain.
Additionally, peanuts contain healthy fats and vitamin E, and a handful of shelled peanuts contains 170 calories, 7 grams of protein and 14 grams of fat.

brazil nut
Brazil nuts are known to be a rich source of selenium, one of the minerals important for the optimal functioning of the immune system, an antioxidant that helps cleanse the body of toxic substances and the diseases they cause.
Although a handful of Brazil nuts contains only 190 calories and is very satisfying, it is recommended to eat two or three Brazil nuts a day maximum. A much larger amount can lead to an excess of selenium in the body and even damage.

Pecan nuts are useful for male health because they contain beta-sitosterol, a substance known to have a great effect in reducing the symptoms of benign prostatic hyperplasia, and helps restore sexual orientation when potency is low.

Almonds contain the highest amount of calcium among nuts, so many people also recommend them to relieve heartburn. Almonds are also rich in fiber and vitamin E, which is an important antioxidant that helps fight inflammatory processes and maintain brain health and overall health.

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Source : اخبار الاردن

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