There is no doubt that nuts are excellent nutrition "big takers." They contain not only high quality plant proteins but also dietary fiber, phytonutrients and antioxidants. However, although they are all nuts, their nutrition also has their own strengths. Recently, the “Health Fortress†website of the United States has evaluated the nutrition of all nuts. In the nutrition competition, who can win it? (take 1 edible portion as an example)
The highest fat and energy
Champion: Hawaiian fruit, 22 grams fat, energy 204 kcal. Runner-up: Walnut, 21 grams fat, energy 201 kcal.
If you are afraid of gaining weight, you can choose the nut with the lowest calorie - pistachios, with only 13 grams of fat and 162 kcal per serving.
Omega 3 fatty acids highest
Champion: Walnut, 2.57 g. Runner-up: Walnut, 0.28g.
The omega 3 fatty acid form in most nuts is alpha-linolenic acid. Studies have shown that it can effectively lower low density cholesterol, triglycerides and blood pressure, but the content is not high, except for walnuts. The content of alpha-linolenic acid in walnuts is very high, leaving the second walnut far behind.
The highest dietary fiber
Champion: Almond, 3.3 grams. Runner-up: Pistachio, 2.9 g.
If you want to find a dietary fiber snacks, nuts are definitely a good choice. About 23 almonds contain 3.3 grams, making your daily fiber intake easy to reach.
Most calcium
Champion: Almond, 75 mg. Runner-up: Brazil Fruit, 45 mg.
Many people's daily calcium intake did not meet the standard. Eating more calcium-rich nuts can allow you to do calcium supplements while you snack.
Most vitamin E
Champion: Almond, 7.43 mg. Runner-up: Hazelnuts, 4.26 mg.
Nuts are known for being rich in vitamin E. Vitamin E works like an antioxidant in the body and traps free radicals that damage cells leading to cardiovascular disease and cancer. One ounce (about 23) of almonds can provide half of the required daily vitamin E.
Total Antioxidant Capacity (ORAC)
Champion: Walnut, 5980umolTE (International Unit). Runner-up: Walnut, 4514umolTE.
The total antioxidant capacity is an indicator of the total antioxidant capacity of different foods. The antioxidant power of 19 pecan petals is higher than that of a glass of pomegranate juice. Choosing more foods with high antioxidant capacity can make your diet reverse aging and stay away from disease.
All in all, nuts contain dietary fiber, calcium, and vitamin E. The highest is almonds, while walnuts have much higher omega 3 fatty acids than other nuts. When eating nuts, choose more types without salt, seasoning, or oil.
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