Nutritional Value of Nuts and Ideal Daily Intake
Cashews
Cashews contain a lot of iron, which is good for women. Apart from this, cashews contain zinc, magnesium, phosphorus, selenium, which increase bone health, cardiovascular protection and brain function. They contain monounsaturated fats and polyunsaturated fats, which help reduce the risk of heart disease. They contain tryptophan, which helps produce serotonin and helps maintain a good mood.
Walnuts
Cashews contain vitamin E, an antioxidant that improves skin and hair health. They are rich in monounsaturated fats, which help reduce the risk of heart disease. The phenolic acid in walnuts helps control appetite and reduce weight.
Peanuts
Peanuts contain numerous vitamins and minerals, including protein, fiber, healthy fats, antioxidants. Peanuts contain 20 amino acids. Apart from that, they are a good source of coenzymes. Peanuts contain an antioxidant called resveratrol, which helps prevent cancer. Regular consumption of peanuts helps control blood sugar levels, reduce appetite, and control weight gain.
Walnuts
Walnuts are a good source of omega-3 fatty acids, which improve brain health and reduce the risk of heart disease. The antioxidants in walnuts help reduce inflammation. Walnuts are a good source of vitamin E, folic acid, manganese, and biotin.
Pistachios
Pistachios are high in fiber and protein, which help with digestion and weight control. Pistachios are a good source of vitamin B6, copper, and manganese. They help control blood pressure, lower cholesterol, and control blood sugar levels. The antioxidants in pistachios are beneficial for eye health.
Brazil nuts
Brazil nuts are a good source of selenium, which acts as an antioxidant in the production of thyroid hormones and boosts immunity. Eating one or two Brazil nuts every day will meet your selenium needs. Apart from this, Brazil nuts contain a lot of magnesium, zinc, copper, phosphorus, potassium, and calcium.
How much nuts to eat
Those who are overweight, have stomach problems, gastritis, or IBS should not eat too many nuts. Those with gallbladder problems should not eat too many nuts. Those with allergies or respiratory problems should not eat too many nuts. People taking certain medications, especially thyroid patients, should eat nuts 2 to 3 hours before or after taking the medication. Adding salt to nuts is bad for high blood pressure patients. It is not advisable to eat more than 50 grams of nuts a day.
