Here are the 5 Healthiest Nuts

Dietitian Yasin Ayyıldız gave important information about the subject. Fats have an important place in an adequate and balanced diet. In an adequate and balanced diet, a sedentary individual should meet 30% of his daily diet from fats. Polyunsaturated fatty acids and monounsaturated fatty acids have many health benefits. Nuts rich in polyunsaturated fatty acids and monounsaturated fatty acids should be consumed raw without roasting.

Hazelnut

Hazelnut, which is one of the oily nuts, contains high calories as well as vitamins B1-B2-B3-B5-B6-E. The amount of protein is higher than eggs and cereals; equivalent to meat and legumes. Protein quality is lower than these foods. Hazelnut, which has a very good iron-calcium-magnesium content, is among the sources of polyunsaturated fatty acids, linoleic and linolenic acids. 100 grams of hazelnuts are 634 calories. Thanks to the cellulosic compounds and pectins it contains, hazelnut helps to prevent the toxic effects of chemical compounds in the intestine, constipation, heart diseases and reduce the serum lipid level.

• It helps to lower the blood cholesterol level.
• It helps to lower triglyceride values.
• It prevents the formation of arteriosclerosis.
• The vitamin E it contains prevents the toxic effect of cigarette smoke.

Pistachio nuts

Gaziantep and Siirt come to mind when pistachios are mentioned in our country. Pistachio is also known as green gold, king of fruits, golden tree king fruit. Pistachio, which is among the rich nutritional value and functional foods, is a shell nut with high calorie content. Compared to oilseeds such as pistachios, almonds, walnuts, hazelnuts, carbohydrates, protein, B1, B6, E vitamins, iron, potassium, beta-carotene, total phytosterol and lutein content is at the top in terms of. 100 grams of pistachio has an energy of 594 calories. It is a food containing high amount of vitamin C among the nuts. It has rich vitamin A content.

• It is among the 50 foods with high antioxidant potential.
• It prevents cardiovascular diseases.
• It reduces the formation of gallstones.
• It prevents arteriosclerosis.
• It helps to lower LDL cholesterol.

Walnut

It is a shell nut that is part of the Mediterranean diet. Walnut, which is rich in polyunsaturated fatty acids, also contains 10% saturated fatty acids. 100 grams of walnut kernels have an energy of 651 calories. A, E, C, B1, B2, B3, folic acid, pantothenic acid; iron, zinc, copper and manganese minerals. Walnut is a good source of manganese and copper. It is used as a basic mineral in important enzymes in antioxidant protection of these minerals.

• The amount of protein it contains plays an important role in meeting the daily protein needs of vegan individuals.
• It helps to lower total cholesterol.
• It helps to lower LDL levels.
• It reduces the risk of heart diseases.
• It prevents the formation of gallstones.

Peanut

Peanut, which contains components that have many positive effects on human health, draws attention in daily nutrition. Peanuts, which contain 20 different amino acids, are one of the best sources of arginine, an important amino acid. Peanuts contain high amounts of vitamins B2-B3 and E. 100 grams of peanuts has an energy of 567 calories. It has a high amount of unsaturated fatty acid profile. Due to the high amount of arginine it contains, it becomes an indispensable nutrient for individuals who do bodybuilding sports.

• The amount of protein it contains plays an important role in meeting the daily protein needs of vegan individuals.
• It helps to lower total cholesterol.
• It helps to lower LDL levels.
• It reduces the risk of heart diseases.

Pecans

100 grams of pecans contain 691 calories. It is the food with the highest energy value compared to other hard-shelled nuts. The total amount of oil in its content is much higher than other nuts. Thanks to the bioactive compounds contained in the pecan nut, it contributes to antioxidant defense and reduces LDL oxidation. Care should be taken in storage conditions so that hard-shelled fruits do not cause adverse health effects. It should be stored in a cool and dry place with a humidity not exceeding 5%. Due to the fact that nuts contain allergens, they are included in the list of allergen components that must be stated on the label, according to the Turkish Food Codex Labeling Regulation.