Dry Nuts Nutrition Facts
First of all let me tell you what are dry nuts? Then after we will discuss about its nutrition facts. Dry nut is a simple fruit consisting of one or two edible kernels inside a hard shell. For e.g: almonds, brazil nuts, macadamia nuts, pecans, pistachio or walnuts etc.
Nutrition facts of Dry Nuts:
1. Best substitute of protein:
Nuts are the good source of high-quality protein by providing 2-3 grams of protein per 1/3 cup serving. In 2010, American Health Guidelines suggest that nuts are the best substitute of proteins in our diet. Harvard school of Public health also recommend 1/4th protein in a healthy plate.
2. Calorie dense:
Dry nuts are also calorie dense but depend on the choice of mix, a 1/3 cup serving of dried nuts give 130-190 calories. So one must be conscious while eating as it can cause weight gain, having high calories.
3. Rich in fiber:
Dried nuts can satisfy your satiety level as 1/3 cup serving of dried nuts can give 2-3grams of fiber. Getting more fiber in a diet can cause your weight loss. For e.g.;- Eating fiber, more than 14 grams a day could help in decreasing your calories by 10%.Thus,you should get 25-35grams of fiber a day.
4. Antioxidant storage house:
Nut is antioxidant storage house. Antioxidants such as polyphenols that are naturally present in nuts can fight against unstable molecules that cause cell damage and increase disease risk.
Research shows that antioxidants in walnuts and almonds prevent the delicate fatty layer outside cell which can be damage by oxidation.
5. Rich in HDL:
Nuts are also rich in HDL which reduces risk of heart diseases, according to US Department of Agriculture.HDL reduces the level of LDL which a bad cholestrol,as it clogs up your arteries.
Do u know how HDL reduces the level of cholesterol?
HDL works by drawing out cholesterol from cells also remove deposited cholesterol from the walls of blood vessels or carries it back to the liver. Then liver flushes it from the body. A study found that that after 2 to 8h heating whole pecans can drop 26 – 30% of the LDL levels and this is also practically observed.
All this above information, prove that nuts keep heart healthy and strong.