![]() ![]() ![]() Plus, they're incredibly delicious-almost creamy-like in flavor and consistency. Many scientific studies (like this one, for an example) have shown that people who eat cashews daily reduced their serum insulin and LDL-C/HDL-C ratio, a key biomarker for good health, especially in those with diabetes. And peanuts are top in both protein (seven grams per ounce) and plant sterols, the naturally occurring compounds that may block cholesterol from being absorbed into the blood. A recent study in the journal Nutrients found that the fiber-fat-protein combo in peanuts helped control blood sugar in diabetics. Sure, they’re technically legumes and not tree nuts, but nutritionally speaking, they belong on this list. At the end, their sperm count measured 16 percent higher than men who didn’t eat nuts, and their swimmers had greater vitality and motility. The latter may explain the results of a study published in The American Journal of Clinical Nutrition, in which researchers recruited more than 100 men aged 1 to 35 and had them eat a nut snack containing almonds for 14 weeks. Almonds are also rich in vitamin E, a potent antioxidant, and zinc, which has been linked to fertility. They’re not just for milk (even though they do contain the most calcium of any tree nut). They’re also one of the best natural sources of a compound called beta-sitosterol, which may help lower cholesterol and has been studied for its effectiveness in treating enlarged prostate, a gland that is normally, appropriately enough, pecan-sized. Their abundant phenolic compounds make them a great snack after an intense workout, when free radicals naturally increase from exercise, says Halas-Liang. PecansĪmong tree nuts, these pie stars contain the lowest in carbs (four grams per ounce compared to 6 for almonds and 9 for cashews). They’re also full of antioxidants, says Halas-Liang, including lutein and zeaxanthin, which are responsible for their vibrant color and may provide protection for your eyes, skin, and heart. That’s because, nut-wise, they’re among the lowest in calories and highest in fiber (one ounce has 3 grams). These green machines may help keep you lean. Walnuts taste great stirred into Greek yogurt with fresh berries and unsweetened coconut flakes. 553 calories: Total Fat: 44g: Carbohydrate: 30 g: Cashew Protein: 18 g: Fiber: 3.3 g. Cashews also contain a good amount of lutein and antioxidants that promote eye health and ensure healthy eyesight if consumed regularly. Eating other kinds of nuts was only associated with an 8 percent lower risk of depression. Cashews are filled with omega-3 fatty acids and Vitamin E these work together to protect the eye cells from damage. A 2019 study in the journal Nutrients found that depression scores among people who regularly ate walnuts were 26 percent lower than those on nut-free diets. ![]()
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