{NUT}rition

Each kind of nut has dietary qualities that may be a wholesome a part of your food regimen. Simply keep in mind, eat your nuts roasted, not salted, and understand that a serving measurement is 1 ounce. That is damaged down into what number of nuts that equates to under. Seize a handful of nuts and benefit from the many well being advantages they carry!

Almonds

• 23 almonds per ounce/163 energy
• Most nutritionally-dense nut
• Good supply of calcium, iron, fiber, vitamin E, riboflavin, magnesium, phosphorus, and manganese

Brazil Nuts

• 7 Brazil Nuts per ounce/205 energy
• Fiber retains digestive system performing easily and retains the guts wholesome
• Good supply of selenium, vitamin E, fiber, magnesium, thiamin, copper, phosphorus

Cashews

• 18 Cashews per ounce/163 energy
• Iron maintains wholesome hair, nails, and pores and skin
• Good supply of magnesium, phosphorus, copper, iron, protein

Hazelnuts

• 20 Hazelnuts per ounce/178 energy
• Helps produce wholesome white and pink blood cells
• Good supply of magnesium, copper, manganese, phosphorus, vitamin E, selenium, fiber

Macadamia Nuts

• 11 Macadamia nuts per ounce/204 energy
• Monounsaturated fat assist decrease ldl cholesterol and cut back coronary heart illness threat
• Good supply of magnesium, thiamin, potassium, manganese

Peanuts

• 28 peanuts per ounce/166 energy
• Assist keep wholesome pores and skin, hair, and nails
• Protein, niacin, vitamin E, folate, magnesium, phosphorus, manganese, copper

Pecans

• 19 pecan halves per ounce/199 energy
• Assist guard towards an infection and should assist defend towards most cancers
• Good supply of fiber, magnesium, phosphorus, copper, zinc, manganese

Pine Nuts

• 160 per ounce/188 energy
• Helps sharpen imaginative and prescient and enhance immune system
• Good supply of vitamin E, vitamin Okay, magnesium, phosphorus, potassium, zinc, copper, manganese

Pistachios

• 49 pistachios per ounce/161 energy
• Monounsaturated fat assist preserve coronary heart wholesome
• Good supply of fiber, vitamin B6, phosphorus, copper, manganese

Walnuts

• 14 walnut halves per ounce/173 energy
• Excessive in omega-3 fatty acids which might help forestall arthritis and despair
• Good supply of protein, vitamin B6, magnesium, phosphorus, copper, manganese, selenium