Nuts
The United States Food and Drug Administration (USDA) says that eating 1/3 cup or 42.5g of nuts
a day as part of a diet low in cholesterol and saturated fat may help reduce the risk of cardiovascular disease.
Below is the nutritional content and caloric value of various nuts for health in that amount.
Nuts are rich in proteins, vitamins (folic acid, niacin and vitamins E and B6) as well as minerals like
magnesium, copper, zinc, selenium, phosphorus and potassium. Eat nuts daily if you like, but in moderation
those that are raw, or unroasted, unsalted and without honey or sugar coatings. Eat nuts for health as a snack
or with salads.
Nuts also contain saturated and unsaturated) fats which is similar to animal fat and
contribute to low density lipoprotein (LDL) cholesterol and hence good for health. LDL is the bad
cholesterol which leads to higher risk of stroke and heart disease when they clog up the arteries.
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Macadamia nuts (15-18 kernels)
Calories: 305
Protein: 3g
Saturated fat: 5.1g
Total fat: 33g
Nuts health: Rich in manganese, thiamin (vitamin B1)
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Cashew nuts (24-27 kernels)
Calories: 245
Protein: 6g
Saturated fat: 3.9g
Total fat: 20g
Nuts health: Rich in copper, magnesium, phosphorus, vitamin K
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Peanuts (42-45 kernels)
Calories: 240
Protein: 9.5g
Saturated fat: 3.75g
Total fat: 21g
Nuts health: Rich in copper, manganese, phosphorus, vitamin E
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Almonds (30-36 kernels)
Calories: 246
Protein: 9g
Saturated fat: 1.7g
Total fat: 21g
Nuts health: Rich in vitamin E, magnesium, phosphorus
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Ginkgo nuts (canned - 20-23 kernels)
Calories: 47
Protein: 0.7g
Saturated fat: 0.1g
Total fat: 0.5g
Nuts health: High in fibre
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Brazil nuts (9-12 kernels)
Calories: 279
Protein: 6g
Saturated: 6.4g
Total fat: 26g
Nuts health: Rich in selenium, copper, linoleic acid, magnesium
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Pecans (27-30 kernels)
Calories: 294
Protein: 5g
Saturated fat: 2.7g
Total fat: 30g
Nuts health: Rich in manganes, zinc
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Pine nuts (about 200 kernels)
Calories: 240
Protein: 11g
Saturated fat: 3.3g
Total fat: 21g
Nuts health: Rich in vitamin K, manganese, magnesium
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Pistachios (67-70 kernels)
Calories: 240
Protein: 9.5g
Saturated fat: 3.75g
Total fat: 21g
Nuts health: Rich in copper, manganese, phosphorus, vitamin E
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