Healthful Nuts For Men

                              Healthful Nuts For Men

1. Peanuts

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Eating peanuts is an excellent way for people to boost the amount of protein in their diet. Peanuts are widely available and provide several essential nutrients.

Although peanuts are technically a legume, which means that they belong to a group of foods from a specific plant family, most people consider them as a nut.

Peanuts containTrusted Source a range of polyphenols, antioxidants, flavonoids, and amino acids. Research has shown all of these components to be beneficial to human health.

According to the nutrient database that the United States Department of Agriculture (USDA)Trusted Source has created, 100 g of peanuts contains 567 calories and the following quantities of other nutrients:

• protein: 25.80 g
• fat: 49.24 g
• carbohydrate: 16.13 g
• fiber: 8.50 g
• sugar: 4.72 g

The fats in peanuts are mainly healthful monounsaturated and polyunsaturated fatty acids (PUFAs), although these nuts do contain a smaller amount of saturated fats.

There are also plenty of minerals in 100 g of peanuts, including those below:

• calcium: 92 milligrams (mg)
• iron: 4.58 mg
• magnesium: 168 mg
• phosphorous: 376 mg
• potassium: 705 mg

Peanuts also offer the benefit of being more affordable than many other nut varieties.

2. Almonds

Almonds have become increasingly popular in recent years, and they are now readily available in many places. They contain slightly less protein than peanuts, but make up for it with other nutrients.

Almonds may be the perfect snack for people who are looking for a healthful, protein-rich alternative to potato chips or pretzels.

According to the USDATrusted Source, each 100 g of almonds contains 579 calories and has the following nutritional profile:

• protein: 21.15 g
• fat: 49.93 g
• carbohydrate: 21.55 g
• fiber: 12.50 g
• sugar: 4.35 g

Most of the fats in almonds are monounsaturated fats. Almonds are also rich in vitamins and minerals, such as:

• calcium: 269 mg
• iron: 3.71 mg
• magnesium: 270 mg
• phosphorous: 481 mg
• potassium: 733 mg
• vitamin E: 25.63 mg

3. Pistachios

Pistachios contain plenty of protein and other vital nutrients. They are also a source of healthful fatty acids and antioxidants.

The popular green nut is technically a seed of the pistachio tree, but people generally view it as a nut due to its appearance and feel.

A study published in Nutrition TodayTrusted Source noted that eating pistachios has a beneficial effect on blood pressure and endothelial function, which may lead to a reduced risk of heart-related health issues.

According to the USDATrusted Source database, every 100 g of pistachios contains 560 calories and the following nutrient quantities:

• protein: 20.16 g
• fat: 45.32 g
• carbohydrate: 27.17 g
• fiber: 10.60 g
• sugar: 7.66 g

Healthful monounsaturated fatty acids and PUFAs make up most of the fat content in pistachios.

While pistachios offer fewer minerals than some other nuts, they contain a substantial 1,025 mg of potassium per 100 g.

Other notable vitamins and minerals in pistachios include:

• calcium: 105 mg
• iron: 3.92 mg
• magnesium: 121 mg
• phosphorous: 490 mg

4. Cashews

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Cashews are rich in monounsaturated fats.

Cashews have a creamy texture that makes them a great addition to many dishes and snacks.

As reported by the USDATrusted Source, 100 g of cashews contains 553 calories and the following nutrients:

• protein: 18.22 g
• fat: 43.85 g
• carbohydrate: 30.19 g
• fiber: 3.30 g
• sugar: 5.91 g

Most of the fats in cashews are monounsaturated fats.

The important vitamins and minerals in cashews include:

• calcium: 37 mg
• iron: 6.68 mg
• magnesium: 292 mg
• phosphorous: 593 mg
• potassium: 660 mg

5. Walnuts

Walnuts are higher in calories than some other nuts despite being lower in carbohydrates than many of them. The high calorie count is due to the very high fat content.

However, the fats in walnuts are predominantly PUFAs, which may offer several health benefits.

While walnuts are known for their healthful fat content, they are a good source of protein and other nutrients as well.

Along with 654 calories per 100 g, the USDATrusted Source list walnuts as containing:

• protein: 15.23 g
• fat: 65.21 g
• carbohydrate: 13.71 g
• fiber: 6.7 g
• sugar: 2.61 g

Walnuts have a slightly lower mineral content than other nuts:

• calcium: 98 mg
• iron: 2.91 mg
• magnesium: 158 mg
• phosphorous: 346 mg
• potassium: 441 mg

Research published in the British Journal of Nutrition states that walnuts are also a rich source of flavonoids and phenolic acid.

6. Hazelnuts

Hazelnuts have a distinctive flavor that makes them a favorite in sweet foods.

Hazelnuts contain less protein than other nuts but may make up for it with other health benefits.

According to a study published in the Journal of Clinical LipidologyTrusted Source, hazelnuts may help reduce cholesterol.

In the USDATrusted Source database, 100 g of hazelnuts contains 628 calories as well as the following:

• protein: 14.95 g
• fat: 60.75 g
• carbohydrate: 16.70 g
• fiber: 9.7 g
• sugar: 4.34 g

This protein and fat content makes hazelnuts more similar to walnuts than to other types of nut.

The majority of fats in hazelnuts are monounsaturated fats, but they include some polyunsaturated and saturated fats in addition. Hazelnuts also contain the following:

• calcium: 114 mg
• iron: 4.70 mg
• magnesium: 163 mg
• phosphorous: 290 mg
• potassium: 680 mg