Nuts are one of the most popular plant-based foods that people eat regularly. They are very nutritious and are the main ingredients in many dishes. Even though they are high in fat, they offer a wide range of health benefits. Cashews, almonds, walnuts, hazelnuts, macadamia nuts, etc. are some of the most common nuts that people consume.
Eating nuts regularly can help in aiding weight loss and managing type 2 diabetes. They also help in preventing several chronic diseases because they are rich in antioxidants that can help in preventing oxidative stress.
Here is the list of some of the most nutritious nuts that you can include in your plant-based meal.
Hazelnuts are one of the best nutritious nuts available these days. You will get around 6 grams of protein, 9 grams of fat, 3.5 grams of fiber, and 6 grams of carbs from just one ounce of hazelnuts. The same quantity of hazelnuts can also provide 20% and 37% of your daily requirement of magnesium and vitamin E respectively.
Studies have shown that hazelnuts can provide many heart health benefits and are beneficial in reducing the risk factors of heart disease. A recent study has found that a diet rich in hazelnuts can reduce the levels of LDL cholesterol levels and triglycerides levels. Hazelnuts can also lower the inflammatory markers in your body.
Brazil nuts are incredibly nutritious and one of the best plant-based sources of selenium. Just one ounce of Brazil nuts can provide 2 grams of fiber, 4 grams of protein, and 3 grams of carbs. You will also get around 8% of your daily requirement of vitamin E and 26% of your daily requirement of magnesium.
You will get more than 100% of your daily requirement of selenium from just a one-ounce serving of Brazil nuts. Selenium is a powerful antioxidant, which means a diet rich in Brazil nuts is very helpful in preventing oxidative stress. Studies have also shown that taking Brazil nuts daily can help in improving your blood cholesterol levels.
This popular nut is very nutritious and provides a lot of health benefits. It was found that macadamia nuts are one of the best sources of monounsaturated fats. Just one ounce of macadamia nuts can provide 4 grams of carbs, 2.5 grams of fiber, and 2 grams of protein. The same quantity of macadamia nuts can provide around 9% of your daily requirement of magnesium.
Studies have found that macadamia nuts can provide a lot of health benefits for your heart because of their high monounsaturated fat content. Several studies conducted over the years have shown that a macadamia nuts-rich diet can lower the LDL cholesterol levels in your body and reduce the risk of developing heart disease.
These nuts are very commonly used in desserts because they are quite delicious and nutritious. You will get around 2.5 grams of fiber, 3 grams of protein, and 20 grams of fat from just one ounce of pecans. The same quantity of pecans can provide 8% of your daily magnesium requirement.
A recent study has shown that taking high amounts of pecans daily can help in lowering LDL cholesterol levels. The compound polyphenols present in pecans can act as antioxidants, which will help in preventing the cell damage caused by free radical molecules.
Almonds are the most popular nuts that people include in their plant-based meals. They are very nutritious and alleviate a number of health problems. Just a one-ounce serving of almonds can provide around 14 grams of fat, 6 grams of carbs, 6 grams of protein, and 3.5 grams of fiber. They are also a great source of magnesium and vitamin E.
According to a recent study, a diet rich in almonds can help in lowering the levels of LDL cholesterol in your body, which is very helpful in reducing the risk of heart disease. An almond-rich diet is also helpful in aiding weight loss and lowering high blood pressure in people who are obese. Almonds are also capable of reducing inflammation in people suffering from type 2 diabetes.
This popular nut can offer a lot of health benefits because of the several nutrients present in them. It was found that walnuts are one of the best plant-based sources of omega-3 fatty acid alpha-linolenic acid. In addition to that, you will get around 4 grams of protein, 2 grams of fiber, and 18 grams of fat from just one ounce of walnuts.
Many studies have shown that walnuts are capable of alleviating several risk factors of heart disease. Researchers believe that this is because of the high amount of alpha-linolenic acid in walnuts. Like other nuts, taking walnuts regularly can help in lowering LDL cholesterol levels and also increase the levels of good HDL cholesterol. In addition to that walnuts can reduce inflammation in your body and alleviate many chronic diseases.