5 Nuts that you must include in your daily diet

Nuts have been a great inclusion to snack on in most healthy diets. Why? Because they are crunchy, munchy and a great source of vital nutrients, vitamins, and healthy fats!

For many years, nutritionists and dieticians have studied the effects of including a handful of nuts in a daily diet. Statistics from these studies have shown that eating nuts on a regular basis can reduce the risk of heart attack by a whopping 60%!

So, without further ado, here are the famous-five nuts that you should include in your diet, today.

#1 Almonds

Here is a fun fact! Almonds are in fact, not nuts! They are seeds of an almond tree fruit. A general serving of almonds is about 162 calories per ounce (1 ounce = 28 grams).

Almonds are rich in vitamin B2, which is required by the body for overall growth and helps the system break down carbohydrates, proteins, and fats to produce energy. 28 grams of an almond serving contains:-

3.5 grams of Fiber
6 grams of Protein
14 grams of Fat
32% of your Required Daily Value(RDV) of Manganese
20% of your Required Daily Value(RDV) of Magnesium and,
37% of your Required Daily Value(RDV) of Vitamin E - A.K.A Tocopherols and Tocotrienols

Eating a decent serving of almonds can prevent coronary heart diseases, boost the immune system, can prevent inflammations, improve eye health, and considerably lower the risk of getting cancer.

Also, the magnesium contents in almonds improve bone health, reduces the risk of suffering from diabetes and significantly curbs anxiety.

Including almonds in your daily diet can also reduce cholesterol levels in the blood. LDL lipoproteins or 'bad' cholesterol is one of the leading factors for heart diseases among individuals. Eating a handful of almonds every day also reduces hunger, which in turn reduces overall daily calorie consumption.

Complex carbohydrates and unsaturated fats are one of the leading causes of weight gain and obesity. Consuming up to 3 ounces (84 grams) of almonds, each day, boosts metabolism and increases the weight loss percentage by 62%.

#2 Cashews

Cashews are amongst the most preferred nuts in almost every household, mainly for its slightly sweet and buttery taste.

Although cashews are one of the lowest-fiber nuts available in the market, they are full of vitamins, minerals, and antioxidants. An ounce of cashews (about 17 nos.) stacks up to about 155 calories. An ounce of cashews contains the following nutritional values:-

9.2 grams of Carbohydrates
5.1 grams of Protein
0.3 milligrams of Vitamin E
9.5 micrograms of Vitamin K
0.1 milligrams of Vitamin B-6
10.4 milligrams of Calcium and,
3.4 milligrams of Sodium

Alongside these nutritional benefits, it also packs 31% of your copper needs, 23% of your manganese requirement, and 20% of your required daily magnesium value. Cashews are also rich in a powerful antioxidant called zeaxanthin.

This pigment helps in the formation of a protective layer over our retina, which prevents the harmful UV (Ultraviolet) rays.

Cashew nut oil, a by-product of cashews, when applied on the scalp, ensures healthy hair. The copper contents in the oil protect the melanin pigment present on the surface of the skin on the scalp.

Cashew nuts are also rich in omega-3 fatty acids, that directly contribute to boosting your metabolic process of burning excess fat. Cashews also contain copper, which is an essential element for the functioning of antioxidant enzymes, including superoxide dismutase.

It is also involved in vitamin C metabolism and the synthesis of collagen, which is a structural protein in joints and bones. And if that doesn't suffice, the manganese content in the cashew nuts also reduce inflammation and regulates blood sugar levels.

#3 Hazelnut

The hazelnut is a nut that comes from the Corylus tree. Hazelnuts are extensively found and grown in Italy, Spain, Turkey, and the United States. Hazelnuts can also be peeled and used to make butter to use as a spread for bread. An ounce of hazelnuts contains the following nutritional information:

17 grams of Fat
4.2 grams of Protein
4.7 grams of Carbohydrates
2.7 grams of Fiber
21% of the Required Daily Value (RDV) of Vitamin E
12% of the Required Daily Value (RDV) of Thiamin
12% of the Required Daily Value (RDV) of Magnesium
24% of the Required Daily Value (RDV) of Copper and,
87% of the Required Daily Value (RDV) of Manganese

Hazelnuts are rich in antioxidants and help alleviate the stress that can cause damage to cell structure and heart diseases. Hazelnuts also contain proanthocyanidins, that may help prevent and treat particular types of cancers. The supplemental manganese content in hazelnuts plays a crucial role in brain and nerve function. An 18-20% total calorie consumption of hazelnuts also drastically reduces LDL or 'bad' cholesterol and triglyceride levels.

Hazelnuts are also rich in vitamin E that helps in protection against cell damage, boosts immunity, and promotes healthy skin and eyes. The manganese content in hazelnuts also plays a crucial role in brain and nerve function. Hazelnuts are also amongst the healthiest snacks that can also be incorporated into any diet or as an ingredient in many dishes.

#4 Peanuts:

Unlike the other nuts in this group, peanuts grow underground. An ounce of peanuts is about 164 calories, along with 14 grams of fat, 2 grams of fiber, and 8 grams of protein, making it the most high-protein nut of them all. When consumed by pregnant women, the folic acid content in the peanut helps lower the risk of the baby being born with acute neural tube defects. An ounce of peanuts contains the following nutritional values:

7% Water
25.8 grams of Protein
16.1 grams of Carbohydrates
4.7 grams of Sugar
8.5 grams of Fiber
49.2 grams of Fat
6.28 grams of Saturated Fats
24.43 grams of Monounsaturated Fats
15.56 grams of Polyunsaturated fats and,
15.56 grams of Omega-6 Fatty Acids

Peanuts are rich in energy, vitamins, minerals, nutrients, and anti-oxidants. Peanuts aid in lowering the level of bad cholesterol and contains monounsaturated fatty acids like oleic acid that prevents coronary diseases. High concentrations of polyphenolic anti-oxidants are also present in peanuts, which have the ability in reducing the production of carcinogenic nitrous-amines. Consumption of up to two tablespoons of peanut butter each week also increase bodily levels of serotonin, that helps in fighting depression.

Regular consumption of peanuts has proven to reduce the risk of gallbladder stones in both men and women. Peanuts can also help in reducing the risk of colon cancer, especially in women. Eating two spoonfuls of peanut butter twice a week can reduce the risk of colon cancer by 58% in men and 27% in women.

5) Walnuts:

Walnuts are large, wrinkled-edible seed of a deciduous tree, containing two halves within a hard shell. An ounce of walnuts consists of 14 halves, that contains 183 calories, 18 grams of fat, 2 grams of fiber, and 4 grams of protein. 48% of your manganese requirement and 22% of your daily copper needs come from consuming walnuts daily. Below you will find the nutritional benefits that are present in them:

4% Water
15.2 grams of Protein
13.7 grams of Carbohydrates
2.6 grams of Sugar
6.7 grams of Fiber
65.2 grams of Fat
6.13 grams of Saturated Fats
8.93 grams of Monounsaturated Fats
47.17 grams of Polyunsaturated Fats
9.08 grams of Omega-3 Fatty Acids and
38.09 grams of Omega-6 Fatty Acids

According to a 2009 research paper submitted by the American Association For Cancer Research, consuming a handful of walnuts each day, drastically reduced the risk of suffering from breast cancer. It is also rich in plant-based omega-3 fatty acid ALA (Alpha-linolenic acid), which helps reduce inflammations, decreases triglycerides in the blood, and reduces the risk of dementia.

The alpha-linolenic acid present in the walnuts also helps in having stronger and healthier bones. It also contains a high amount of anti-oxidants in keeps the immune system intact and prevents the onset of diseases. Walnuts also contain melatonin, a compound that is proven to be essential for better sleep patterns. The omega-3 fatty acids also keep blood pressure in check and help in alleviating stress. Walnuts also help in cleansing the digestive system of parasites. Fungal infections and candida growth are both highly aggravating and can be avoided by eating walnuts daily in moderate quantities.

Edited by Mayank Vora