10 of the most popular nuts

Walnuts, hazelnuts, peanuts, nuts ... Regular use strengthens the nervous system and the cardiovascular system, stimulates the brain, reducing the risk of type 2 diabetes, myocardial infarction, stroke and some cancers.

All nuts are high in calories and have from 553 calories to 718 calories per 100 grams. However, they have low glycemic index - 15, which means that they do not raise blood sugar, and well satisfy hunger. Nuts contain a high percentage of body fat, but it is unsaturated fatty acids, which regulate metabolism and do not allow us to gain weight.

Nuts are a valuable source of vitamins and omega-3.

Here are 10 of the most popular nuts.

1. Walnuts

Walnuts reduce the "bad" cholesterol in the blood, inhibit thrombus formation and heart disease, improve memory and concentration, and soothe the nerves. They contain melatonin, so that their use can help you cope with insomnia. They have a very high content of polyunsaturated fatty acids (three nut cover the daily requirement of the organism in an omega-3) and folic acid, and therefore, recommended for pregnant women. Walnuts also contain ellagic acid - antioxidant and anti-cancer.

Energy: 645 kcal per 100 g

Energy value walnut (100 g):

Calories 654 kcal

Fats 65.21 g

Saturated fats 6.126 g

Polyunsaturated fats 47,174 g

Monounsaturated fats 8,933 g

Carbohydrates 13.71 g

Protein 15.23 g

Cholesterol 0 mg

Sodium 2 mg

Potassium 441 mg

Dietary fiber 6.7 g

Sugar 2.61 g

2. Hazelnut

This is a very popular nut. Hazelnut contains a lot of unsaturated fatty acids, folic acid, is rich in vitamin E, which is a potent antioxidant and plays a role in preventing cardiovascular disease and cancer. The consumption of these nuts strengthens the spleen and stomach, and improves the quality of blood - especially recommended for children and people suffering from anemia. Hazelnut strengthens the nervous system and help during strenuous mental work. Energy: 640 kcal per 100 g

Energy value hazelnuts (for 100 g):

Proteins 15g

Fats 61 c 5

Carbohydrates 9 c 4

Dietary fiber 5, 9 c

Water 4, 8 g

Starch 5, 8 c

Ash 3, 4 c

Saturated fatty acid 4, 4 c

Mono- and disaccharides 3, 6 c

3. Peanuts

Peanut belongs to the same group of plants as peas, beans and soy. And that's why it has the highest amount of protein of all nuts - as much as 25 grams per 100 grams. Peanuts strengthens the spleen, stomach and intestines, increases the amount of milk in nursing mothers, reduces blood pressure. Nuts contain a lot of folic acid, but is not recommended for pregnant women because it can cause allergies. It is better to avoid peanuts roasted and salted, and buy it in a natural casing.

Energy: 560 kcal per 100 g

peanut Energy value (per 100 g):

Starch 5, 7 c

Mono- and disaccharides 4 2 c

Saturated fatty acid 8, 3 c

Ash 2, 6 c

Water 7, 9 g

Dietary fiber 8, 1 c

Carbohydrates 9, 9 g

Fats 45 2 c

Proteins 26, 3 c

4. Pecans

Pecans native to North America, from Texas. From the point of view of appearance, odor and flavor are similar to walnut. However, a more sweet and slightly oily, because they contain up to 72% fat, but only 9% of protein. Pecans are a rich source of zinc, which plays an important role in the creation of proteins and tissue repair, and choline - which supports brain function. Pecan contains many vitamins and minerals such as vitamin A and E, folic acid, calcium, magnesium, phosphorus, potassium, and vitamin C. As with other nuts help control the "bad" cholesterol.

Energy: 692 kcal per 100 g

Energy value pecan nuts (100 g):

Saturated fatty acid 6.18 g Mono- and disaccharides 3.97 g

Water 3.52 g

0.46 Starch g

Ash 1.49 g

Dietary fiber 9.6 g

5. Brazil nut

Brazil nuts are the richest source of selenium. Selenium is an antioxidant that protects the body against cardiovascular disease and cancer, slows the aging process and stimulates the immune system. It improves mood and mental abilities necessary for the proper functioning of the thyroid gland. It also improves male fertility. One Brazil nut completely covers our daily requirement for selenium, which, it is worth noting in this form is much better absorbed than tablets. Brazil nuts also contain a lot of phosphorus, which is essential for healthy teeth and bones. Like all nuts, it is a good source of protein and boron, which increases the activity of the brain.

Energy: 656 kcal per 100 g

Brazil nut energy value (per 100 g):

Protein 14, 32 c

Fat 66 g 43

12 carbohydrates, 27 g

Dietary Fiber 7 c 5

Ash 3, 51 c

Starch 0, 25 g

Water 3, 48 g

Mono- and disaccharides 2, 33 c

Saturated fatty acids 15, 137 c

6. Pistachio

Pistachio trees grow in Afghanistan, Pakistan, India, and Europe. Pistachios are different from other nuts, bright green. They contain a lot of protein, beta-carotene, potassium (100 grams - 1/3 of daily needs), vitamin B6 and B1. Pistachios strengthen the liver and kidneys, purify the blood and improve peristalsis.

Energy: 589 kcal per 100 g

pistachios Energy value (per 100 g):

Ash 3 c

Starch 50g

Mono- and disaccharides 2 c

Water 9 g

Dietary Fiber 0 3 c

Carbohydrates 7 g

Fats 50g

Proteins 20 g

Calories 556 kcal 3

7. Pine nuts

Pine nuts are not other than the edible seeds of some species of pine. They are rich in unsaturated fatty acids, thus helping to reduce excessive levels of cholesterol in the blood. Vitamins C and D can improve your vision, enhance immunity, strengthens bones and teeth, and also to improve calcium absorption. Pine nuts also help to survive during the diet because they are a source of linolenic acid, which nourishes a long time. Energy: 673 kcal per 100 g

Energy value pine nuts (100 g):

Carbohydrates 20 c 5

Fat 60 g

Proteins 23, c 7

Phosphorus 35 mg

Potassium 628 mg

Sodium 72 mg

Magnesium 234 mg

Calcium 8 mg

8. Cashews

These nuts grow in tropical regions of South America. Today, cashew nuts are grown mainly in India. Cashew contain protein and iron, as well as an excellent source of magnesium - an element that regulates the respective muscle stress and improves mental state. They also have a high concentration of oleic acid, which is important for normal heart function. And note: a handful of cashews provides the body with 1000-2000 mg of tryptophan, an amino acid that is involved in the production of serotonin (softens bad mood, aggression, anxiety) and melatonin, the hormone responsible for a good, restful sleep.

Energy: 553 kcal per 100 g

Energy cashew value (per 100 g):

Fats 43.9 g

Saturated Fat 7.8 g

Carbohydrates 30.2 g

Protein 18.2 g

cholesterol 0

Sodium 12 mg

Potassium 660 mg

Calcium 37 mg

Dietary fiber 3.3 g

Sugar 5.9 g

9. Almonds

Almonds come from Asia, and is now also growing in the US, mostly in California, and in Europe, in Italy and Spain. Almonds have more calcium than milk, also contain a lot of magnesium, which protects against stress, and vitamin E delays the effects of aging. With almonds easier to lose weight because it suppresses excessive appetite, and contains dietary fiber and essential fats. In addition, fats regulate the level of glucose in the blood and have a good effect on the cardiovascular system, reduce the so-called bad cholesterol.

Energy: 579 kcal per 100 g

almond Energy value (per 100 g):

Mono- and di-saccharides 6 g Saturated fatty acid 5 c

Ash 3, 7 c

Starch 7 g

Water 4 g

Dietary Fiber 7 c

Carbohydrates 13 g

Fats 53 c 7

Proteins 18, 6 c

10. Macadamia

macadamia nuts come from Australia. They have the highest fat content in nuts, their use reduces the level of "bad" cholesterol, thereby reducing the risk of cardiovascular disease. Nuts contain selenium, one of the strongest antioxidants and vitamin E - is also useful in the fight against cancer. Vitamins (niacin and riboflavin) are well affect the condition and appearance of hair, skin and nails, as well as support the brain and nervous system.

Energy: 718 kcal per 100 g

Energy value macadamia (100 g):

7 proteins, 91 g

Fats 75 77 c

Carbohydrates 5, 22 c

Dietary fiber 8 c 6

Ash 1, 14 grams

1 starch, 05 g

Water 1, 36 g

Mono- and disaccharides 4, 57 c

Saturated fatty acids 12, 061 c