There is no doubt that nuts are excellent nutrition "big takers." They contain not only high quality plant proteins but also dietary fiber, phytonutrients and antioxidants. However, although they are all nuts, their nutrition also has their own strengths. Recently, the “Health Fortress†website of the United States has compared the nutrition of all nuts, and in the nutrition competition, who can win it? (take an edible portion as an example)
The highest fat and energy
Champion: Hawaiian Fruit Runner: Walnut
If you are afraid of gaining weight, you can choose the nut with the lowest calorie - pistachios, with only 13 grams of fat and 162 kcal per serving.
Omega 3 fatty acids highest
Champion: Walnut Runner: Walnut
The omega 3 fatty acid form in most nuts is alpha-linolenic acid. Studies have shown that it can effectively lower low density cholesterol, triglycerides and blood pressure, but the content is not high, except for walnuts. The content of alpha-linolenic acid in walnuts is very high, leaving the second walnut far behind.
The highest dietary fiber
Champion: Almond Runner: Pistachio
If you want to find a dietary fiber snacks, nuts are definitely a good choice. About 23 almonds contain 3.3 grams, making your daily fiber intake easy to reach.
Most calcium
Champion: Almond Runner: Brazil Fruit
Many people's daily calcium intake did not meet the standard. Eating more calcium-rich nuts can allow you to do calcium supplements while you snack.
Most vitamin E
Champion: Almond Runner: Hazelnut
Vitamin E works like an antioxidant in the body and traps free radicals that damage cells leading to cardiovascular disease and cancer. One ounce (about 23) of large almonds can provide half the amount of vitamin E needed daily.
Total antioxidant capacity
Champion: Walnut Runner: Walnut
The total antioxidant capacity is an indicator of the total antioxidant capacity of different foods. The antioxidant power of 19 pecan petals is higher than that of a glass of pomegranate juice. Choosing more foods with high antioxidant capacity can make your diet reverse aging and stay away from disease.
All in all, nuts contain dietary fiber, calcium, and vitamin E. The highest is almonds, while walnuts have much higher omega 3 fatty acids than other nuts. When eating nuts, choose more types without salt, seasoning, or oil.
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