Eating a handful of nuts a day - health benefits
Eating a handful of nuts that is about 1.5 ounces of nuts is a lot of calories. Nuts health claim is approved in 2003 for six nuts, Walnuts, Almonds, Peanuts, Pistachios, Pecans, and Hazelnuts. Most of the fats in nuts is monounsaturated and polyunsaturated, which have been shown to lower levels of LDL. Cashews, Brazil nuts, and Macadamia nuts are nto quialified for the claim because of the high levels of saturated fat contents.
However, we consume monounsaturated and polyunsaturated fat from the other ingredients, and 1.5 ounces of nuts are too high in calories and each fats. The average 2,000 calorie diet limits the fat intake about 65 grams a day. We don't want to ingests an half of fat nutrients from nuts. Having a balanced diet, calories from nuts will be adequate about 100 calories.
🥜 Walnuts --21 half pieces, 2800kcal, 6g protein, 28g fat
🥜 Peanuts --42 pieces, 300kcal, 10g protein, 21g fat
🥜 Almonds -- 34 pieces, 300kcal, 10g protein, 21g fat
🥜 Pistachios 74 pieces, 300kcal, 9g protein, 19g fat
🥜 Pecans -- 28 half pieces, 295klca, 5g protein, 30g fat
🥜 Hazelnuts -- 31 piece, 270klcal, 6g protein, 26g fat
Unqualified by FDA but these nuts has nutrient advantages.
🥜 Cashews -- 27 pieces, 230kcal, 8g protein, 18g fat -- A lot of Omega 3
🥜 Brazil Nuts -- 9 pieces, 280klca, 6g protein, 39g fat -- High in Selenium
🥜 Macadamia -- 16 pieces, 306kcal, 3g protein, 31g fat -- High in Thiamine
Nuts Health! 🥜 Peanuts -- Oops, technically peanuts are not nuts but belong to legume. 👍Pro - low in GI, contain Resveratrol (28pcs/oz, 166kcal, 7g protein, 14g fat) 🥜 Macadamia -- 👍High in Thiamine (11pcs/oz, 204kcal, 2g protein, 21g fat) 🥜 Almonds --👍Vitamin E, Antioxidant (23pcs/oz, 163kcal, 6g protein, 14g fat) 🥜 Cashews -- 👍Rich in Copper and Magnesium, Zinc (18pcs/oz, 157kcal, 5g protein, 12g fat) 🥜 Brazil Nuts -- 👍High in Selenium (6pcs/oz, 186kcal, 4g protein, 19g Fat) 🥜 Walnuts --👍 Rich in Omega-3 (ALA) (14half pcs/oz, 185kcal, 4g protein, 19g fat) 🥜 Pecans -- 👍 Antioxidant, phytosterols (19 half pcs/oz, 196kcal, 3g protein, 20g fat) 🥜 Pistachios 👍 High in Lutein (49pcs/oz, 198kcal, 6g protein, 13g fat)