Nuts are a rich source of healthy fats, protein, fiber, vitamins and minerals. They are naturally gluten-free and are often a preferred snack option in vegan and vegetarian diets. Consumption of nuts can support heart health, lower cholesterol levels, aid weight control, provide energy, support the digestive system, and support an overall healthy lifestyle.
The benefits of nuts may vary depending on their type and amount of consumption. It’s important to see a healthcare professional if you have any health conditions or special dietary needs. In addition, it is important for health to prefer unprocessed and natural nuts and pay attention to portion control. Nuts are nutritious foods that offer many health benefits. Some benefits of nuts:
- Supports heart health: It is rich in healthy fats, fiber, antioxidants and other nutrients. These ingredients can lower cholesterol levels, regulate blood pressure, and help protect heart health.
- It has a rich nutritional profile: It contains a number of important nutrients such as protein, fiber, healthy fats, vitamins and minerals. Thanks to these properties, it provides energy, supports digestion, strengthens the immune system and helps maintain general health.
- It is packed with antioxidants: It is rich in antioxidants. Antioxidants can reduce cell damage and slow the aging process by neutralizing free radicals in the body. It may also reduce the risk of cancer, heart disease and other chronic diseases.
- Helps with weight control: Thanks to its healthy fat and fiber content, it can increase the feeling of satiety. This, in turn, can help you tend to eat less and support weight control. However, portion control is important because nuts can be high in calories.
- Supports brain function: It contains omega-3 fatty acids, vitamin E and other nutrients that are beneficial for brain health. These ingredients can increase concentration, support memory and improve mental performance.
- Plays a role in preventing cancer: Some nuts, especially walnuts and almonds, may have protective effects against cancer. The combination of antioxidants and other ingredients can inhibit the growth of cancer cells and reduce cell damage.
What are the types of dried nuts?
Nuts are available in different types and varieties. Some commonly consumed nut varieties:
- Almond
- Walnut
- Hazelnut
- pistachios
- Cashew
- Sunflower seeds
- Pumpkin seeds
- Roasted chickpea
- Peanut
- brazil nuts
- macadamia nuts
- Pecan
- Peanut
- Pine nuts
What are the most beneficial nuts?
Among the most beneficial nuts are almonds. Almonds are a nut rich in healthy fats, fiber, protein, vitamin E, magnesium and antioxidants. It supports heart health, lowers cholesterol levels, improves digestive health and aids in weight control. Along with almonds, walnuts are also rich in nutrients such as omega-3 fatty acids, antioxidants, protein, fiber, magnesium and folate. It supports brain health, reduces the risk of heart disease, reduces inflammation and regulates the digestive system.
Hazelnuts are a nutritious nut containing healthy fats, fiber, protein, vitamin E and folate. It supports heart health, improves blood sugar control, supports brain function and strengthens the immune system. In addition to hazelnuts, pistachios are also a dry nut rich in protein, fiber, healthy fats, vitamin E and minerals. It protects heart health, aids weight control, supports digestive health and can balance blood sugar levels.
Cashew is a nut that contains nutrients such as healthy fats, protein, iron, magnesium and B vitamins. It protects heart health, supports bone health, helps energy production and reduces stress. Sunflower seed, which is one of the most beneficial nuts, is a useful dried nut containing nutrients such as vitamin E, folic acid, magnesium and fiber. It protects heart health, increases energy levels, supports bone health and strengthens the immune system.
Each nut has different nutritional profiles and health benefits. It’s important to provide variety when consuming the most beneficial nuts, so you can get a variety of nutrients. It’s also important to pay attention to portion control and choose unprocessed, natural nuts.
What are oil-free nuts?
Fat-free nuts are often described as those with a lower fat content. Some examples of lean nuts:
- Although almonds contain healthy fats, there are non-oily varieties available. These almonds have a lower fat content.
- Although hazelnuts also have varying fat content, there are varieties called fat-free.
- Walnuts naturally contain healthy fats, but oil-free processed walnuts can also be found.
- Sunflower seeds are a type of dried nut that can also be found without oil.
- Pumpkin seeds are also an oil-free option.
The fat content of these nuts is generally lower than other varieties. But keep in mind that nuts called fat-free aren’t completely fat-free. Nuts naturally contain healthy fats, which are important nutrients the body needs. It is recommended to be consumed in appropriate portions for a healthy diet.
What are the vitamins in nuts?
Nuts often contain a number of nutrients and vitamins. Nuts can contain various vitamins and each nut can have a different vitamin profile. In general, nuts offer a nutritious profile and can be an important part of a balanced diet. Nuts such as almonds, hazelnuts, sunflower seeds, peanuts and walnuts are rich in vitamin E. Vitamin E has antioxidant properties and protects cells against free radicals. Nuts such as hazelnuts, walnuts, almonds and peanuts contain various B vitamins. B vitamins aid energy production, support nervous system health and contribute to metabolic functions.
Nuts such as hazelnuts, almonds and peanuts are rich sources of folic acid. Folic acid is important for cell growth and tissue repair, supporting fetal development, especially during pregnancy. Some nuts, especially pumpkin seeds and sunflower seeds, contain vitamin C. Vitamin C supports immune system function and has antioxidant properties. Some nuts, such as sunflower seeds, pumpkin seeds and peanuts, contain vitamin A. Vitamin A supports eye health, immune system and skin health.
How many nuts should be eaten per day?
The daily consumption amount of nuts may vary depending on the species and individual needs. In general, experts recommend that adults consume about 1 handful (about 30 grams) of nuts daily. This amount can be a mix of different types of nuts or focus on a single type of nut.
Nuts can be high in calories, so portion control is important. Excessive consumption can lead to excess energy intake and weight gain. In addition, some nuts may have allergen potential, so care should be taken in cases of allergy or intolerance. It is important to adjust nut consumption to suit your diet, taking into account your nutritional needs and health status. Ideally, it’s best to create an eating plan that includes a variety of nuts and consume them in a balanced way. You can determine the amount that is right for you by consulting your doctor or a nutritionist.