Here we discuss the properties of nine nuts known in the world. Nine nuts, most of which are not only known to us Iranians, but their origin also goes back to Iran. Like almonds and pistachios!
The properties of nuts and almonds
Almonds are considered a tree nut and the nutritional value of one ounce (28 grams) is equivalent to the following:
🔰Energy: 161 kcal
🔰Fat: 14 grams > 🔰 Protein: 6 grams
🔰 Carbohydrates: 6 grams
🔰 Fiber: 3.5 grams
🔰 Vitamin E: 37% of daily requirement
🔰 Magnesium: 19% of daily requirement
Almonds can improve blood cholesterol levels. Some studies show that following a diet rich in almonds can reduce bad cholesterol (LDL), total cholesterol, and oxidized LDL cholesterol, which is harmful to heart health, although many of these studies have limited participants.
A A more extensive study summarized the results of 5 other studies and concluded that there is no strong enough evidence indicating the direct effect of almonds in improving cholesterol.
However, almonds in low-calorie diets can reduce weight and lower blood pressure in People who are overweight or obese. In addition, eating food with one ounce (28 grams) of almonds can help reduce blood sugar that occurs in 30% of diabetics after eating. However, this decrease in blood sugar is not seen in healthy people.
Also, almonds reduce inflammation in type 2 diabetic patients.
The properties of nuts and pistachios
Pistachios are a widely used nut that is rich in fiber. The nutritional value of one ounce (28 grams) of pistachios is equivalent to the following:
🔰 Energy: 156 kcal
🔰 Total fat: 12.5 grams
🔰 Protein: 6 grams
🔰 Carbohydrates: 8 Gram
🔰Fiber: 3 grams
🔰Vitamin E: 3% of daily requirement
🔰Magnesium: 8% of daily requirement
Like almonds, pistachios also improve cholesterol levels. Daily consumption of 50 to 80 grams of pistachios increases good cholesterol (HDL). Also, pistachios improve dangerous factors leading to heart diseases such as blood pressure, weight, and oxidative status. Oxidative state is a state in which the level of oxidized chemicals in the blood increases. This problem may lead to heart diseases. Also, pistachios can help reduce blood sugar after meals
The properties of nuts and walnuts
Walnuts are one of the most popular nuts and are a rich source of omega-3 fatty acids. The nutritional value of one ounce (28 grams) of walnuts is as follows: Energy: 182 kcal Total fat: 18 grams Protein: 4 grams Carbohydrates: 4 grams br> 🔰 Fiber: 2 grams
🔰 Vitamin E: 1% of daily requirement
🔰 Magnesium: 11% of daily requirement
Walnuts seem to improve some risk factors that lead to heart diseases. This may be due to alpha-levulinic acid (ALA) and other nutrients in walnuts.
A number of extensive studies show that consuming walnuts significantly lowers total cholesterol and LDL cholesterol while increasing good cholesterol (HDL). Also, walnuts can improve other factors affecting heart health, including blood pressure and normal blood flow in the body. In addition, walnuts can improve many conditions by helping to reduce inflammation. help from chronic diseases. The findings of a study on students of a school show that the consumption of walnuts increases the amount of perception (which is called inferential reasoning) and this indicates the positive effect of walnuts on the brain.
The properties of nuts and almonds
Cashew is a member of the tree nut family and has useful nutrients. The nutritional value of one ounce (28 grams) of cashews is as follows: Energy: 155 kcal Total fat: 12 grams Protein: 5 grams Carbohydrates: 9 grams br> 🔰Fiber: 1 gram
🔰Vitamin E: 1% of daily requirement
🔰Magnesium: 20% of daily requirement
Some studies on the effect of high consumption of cashews show improvement in symptoms of metabolic syndrome.
One study shows that a diet that gets 20% of its calories from cashews lowers blood pressure in people with metabolic syndrome. Another study shows that cashews increase the antioxidant potential of the diet. Two other studies show that following a diet rich in cashews lowers blood sugar in people with the syndrome. Increases metabolic rate. Although more extensive studies should be done to confirm this issue.
Properties of Nuts and Pi Kan (American Walnut)
Pikan or tropical walnut is from the walnut family. Due to its low cold requirement, this tree grows well in subtropical regions and produces a high-quality product. In Iran, this walnut is not very popular; Although it is cultivated in some areas.
This walnut is very nutritious and is often used in desserts. The nutritional value of one ounce (28 grams) of pkan is as follows:
🔰 Energy: 193 kilocalories
🔰 Total fat: 20 grams
🔰 Protein: 3 grams
🔰 Carbohydrates: 4 grams
🔰 Fiber: 2.5 grams
🔰 Vitamin E: 2% of daily requirement
🔰 Magnesium: 8% of daily requirement
A few studies show that pecans can lower LDL cholesterol in people with normal cholesterol levels.
Like other nuts, pecans contain polyphenols, which are known as Antioxidants work. In another study, it was shown that people who got 20% of their daily calories from American walnuts for 4 weeks had increased levels of antioxidants in their blood.