Nuts in general offer a wide range of nutritional benefits.They are a good source of protein, vitamins, minerals and fats. In addition, nuts also contain healthy fats. Some types of raw nuts may be high in oils and carbohydrates, however, and should be consumed in moderation. Due to the high fat content of nuts, the Vegetarian Society advises that nuts be stored in the fridge or freezer to prevent rancidity.
Protein
Raw nuts are a good source of plant protein. According to MayoClinic,com, protein is important in building and repairing muscle tissues and other cells in the body. The Vegetarian Society states that almonds are a good source of protein, providing 16.9 g of protein in a 100 g serving. Brazil nuts are also a good source, with 12 g of protein in 100 g. Peanuts are an excellent source of protein compared to other nuts, with 24.3 g of protein per 100 g.
Vitamin E
Vitamin E is important in maintaining a healthy immune system, and it also plays a role in cell repair and division. According to MayoClinic.com, vitamin E may play a role in preventing development of plaques in the arteries that could narrow them. The Vegetarian Society states that almonds are a very good source of vitamin E, with 20 mg per 30 g serving. For this reason, adding slivered almonds to a bowl of oatmeal or eating them raw as a snack can be a good addition to your daily diet. Hazelnuts offer 4.3 mg of vitamin E per 1-tbsp. serving.
Healthy Fats
Raw nuts generally contain a high amount of fat. However, this fat content is primarily of the unsaturated type. According to the American Heart Association, unsaturated fats are healthier than saturated fats, which may raise cholesterol levels in the body. The American Heart Association recommends keeping fat intake to between 25 and 35 percent of total daily calories. It is best to eat nuts in moderation so that you don't exceed this recommended intake.
Fiber
According to the MayoClinic.com, nuts may be beneficial for a healthy heart because they contain fiber. Fiber plays an important role in reducing cholesterol and increasing your satiation, which can prevent overeating. A heart heatlhy diet includes fiber-rich foods such as whole grains, fruits, vegetables and a variety of nuts and seeds.
L-Arginine
According to MayoClinic.com, nuts are important in a heart-healthy diet because they contain an abundance of L-arginine. L-arginine is a substance that may make your artery walls more flexible and less prone to blood clots. This can help to prevent blockages to blood flow in the arteries. According to MayoClinic.com, the best nut sources of L-arginine include walnuts, hazelnuts, pecans, brazil nuts and almonds. Adding a serving of these nuts to your daily diet may help to improve the health of your artery walls.
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