6 healthy nuts that should be eaten regularly

Nuts are considered perfect snacks because they are always rich in fiber and healthy proteins, which are beneficial for health.


According to a study published in the American Journal of Clinical Nutrition, people who ate nuts five or six times a week will reduce the risk of inflammation from the disease, compared to people who never eat nuts. Another study published in the New England Journal of Medicine in the Journal of Medicine found that people who ate about 30 g of nuts a day reduced their risk of dying by 20 percent for any cause, including cancer and heart disease.



7 walnuts contain 190 calories, 4 g of protein, 4 g of carbs, 18 g of fat and 2 g of fiber. Walnut is famous for its rich omega-3 fatty acids that promote cardiovascular health and the brain. A walnut-rich diet may reduce the risk of Alzheimer's, as their high levels of antioxidants help to protect the brain from degeneration, according to a study published in the journal Alzheimer's Disease.

Pistachio nut


49 pistachio nuts contain 160 calories, 6 g of protein, 8 g of carbs, 13 g of fat and 3 g of fiber. Pistachio nut is a nut with the most abundant "trio" of antioxidants to enhance eyesight, namely lutein, zeazanthin and beta-carotene.

Almond nut


23 almond nuts provide 163 calories, 6 g of protein, 6 g of carbs, 14 g of fat and 3.5 g of fiber. Almonds have superior fiber content among nuts. Researchers at Purdue University say we can eat almonds daily to feel less hungry without fear of gaining weight, even if they are high in calories. This factor is suitable for people who lose weight.



28 peanuts provide 166 calories, 7 g of protein, 5 g of carbs, 14 g of fat and 2 g of fiber. Because it grows deep in the soil, the peanuts are technically considered legumes, but they also provide nutrients and health benefits similar to nuts.

Cashew nut


18 cashew nuts contain 157 calories, 5 g of protein, 9 g of carbs, 12 g of fat and 1 g of fiber. This serving provides nearly 100% of your daily amount of copper. Copper is a mineral that helps the body absorb iron and builds energy, produces red blood cells, forms collagen (an important component of bone and connective tissue).



21 chestnuts contain 178 calories, 4 g of protein, 5 g of carbs, 17 g of fat and 3 g of fiber. Chestnut is rich in folate. This B-group is also commonly found in green leafy vegetables. Without folate, people are at risk for depression. In addition, chestnuts also contain more proanthocyanidin than other nuts. Proanthocyanidin is an antioxidant that helps lower blood pressure, keeps blood vessels and arteries healthy, as well as reduces the risk of heart disease.

By: Gitta Russell

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