What nuts are the most useful for weight loss. Is it okay to eat nuts while losing weight? Walnuts - for ladies

Recently, a lot has been said and written about the fact that nuts are a valuable source of nutrients. However, they are rarely recommended for dieters, mainly due to their high energy content. But is there any real reason to be afraid to include them in the diet in the process of losing weight?

You may be surprised, but these gifts of nature have beneficial properties aimed at reducing the amount of adipose tissue in the body.

Nuts are a broad food group. In our market, in particular, walnut and Brazilian varieties, cashews, hazelnuts, peanuts (curiously, from a botanical point of view, this is a legume) and other species are available.

In addition to the fact that they differ in name, appearance and taste, each variety has its own nutritional value. Their common feature is the relatively high content of many vitamins and minerals, as well as vegetable fats, hence the high calorie content of this food group.

Calories aren't everything

But the energy value is not the only indicator of the feasibility of using nuts for weight loss. A number of other factors also matter.

For example, nutrient density reflects how much non-energy components are consumed for each calorie supplied to the body. An equally important role is played by the health-improving potential of the product, its saturating properties. And here nuts are presented as a healthy and noteworthy food.

These gifts of nature provide us with a large dose of vitamins (mainly vitamin E and group B), minerals (magnesium and copper), fiber, as well as biologically active substances - polyphenols. Thus, nuts not only allow you to meet human needs for essential nutrients, but also prevent some diseases.

The fact that they help control appetite deserves special attention. Needless to say, during the period of weight loss, this is extremely important.

Beneficial dietary properties

Eating nuts in reasonable amounts will not only not hinder weight loss, but can also help reduce body fat. This is due to the aforementioned saturating properties.

After consuming this natural gift, we do not feel as hungry as after receiving the same dose of energy in the form of other products. This is especially true for bread sticks, chips, etc. Nuts can be a worthy alternative to many other, less healthy snacks.

The digestibility of such food is not particularly high. In practice, this means that the real calorie content of nuts is lower than indicated on the label: the body is simply not able to assimilate part of the energy hidden in the fruits. “At least 1/5 of the fat found in nuts is not absorbed by our bodies,” says Dr. Stein in a 2008 Journal of Nutrition article.

An illustrative example is almonds: its digestibility is only about 70%. There are a number of studies confirming the effectiveness of the use of these nuts for weight loss.

The best nuts for weight loss

. The leader among nuts for weight loss. Contains omega-3 fatty acids, lots of fiber and protein. When eaten, it creates a feeling of fullness in the stomach, thus reducing cravings for high-calorie fatty and sweet foods.
Walnuts. Like almonds, because they are rich in polyunsaturated fatty acids, fiber and protein. Even during a diet, you can eat them daily, but not in large quantities(1-2 pieces). This will help cleanse the body of the so-called bad cholesterol and protect the heart from heart disease.
Cashew nuts can also be classified as one of the most useful dietary products. They give a feeling of satiety, but, in addition to dietary fiber and healthy fats, they can boast of the content of phosphorus and zinc, trace elements that promote weight loss.
Pistachios are known as one of the lowest calorie nuts. For example, you can eat 50 pieces and it will be only 160 calories.
Peanuts have been shown to speed up resting metabolism by up to 11%. This issue and related study results are discussed in detail in the Asia-Pacific Journal of Clinical Nutrition. The authors of the experiments believe that dietary properties in this case, they are associated with a high concentration of unsaturated fats, which, in combination with vegetable protein, can have a thermogenic effect.
Pine nuts. Scientists report that cedar oil, obtained from Korean fruits, can suppress appetite. It turns out that the biologically active substances in the composition of the product contribute to the production of human body two hormones at once that reduce the feeling of hunger. The effect lasts for 30 minutes. Whether this property extends to Siberian nuts, American researchers do not say.

How much can you eat

It is definitely difficult to answer, since a lot will depend on the nutrition program you have chosen and its total calorie content. For a person who is not obsessed with the rapid loss of extra pounds, it is enough to eat a handful of nuts a day, preferably before the main meals. This will already amount to an additional 160-200 kcal. Handful size for different types:

- 12 pcs.;
macadamia - 12 pcs.;
walnuts and - 15 pcs.;
- 18 pcs.;
almonds - 24 pcs.

Contrary to stereotypes, nuts can be a valuable component of the diet. In particular, they are excellent satiators and help control appetite. However, not all of them will be useful in losing weight. Those who follow their figure will have to exclude salted and fried nuts from their diet. Give preference to raw gifts of nature without the addition of salt, sugar and glazing.

Everyone knows that nuts are tasty and healthy. It is a wonderful addition to various dishes. Yes, and as a main meal, this product is certainly good. By including this product in the diet, we will replenish the missing vitamins and minerals, and the number of calories in nuts will not resist their benefits.

There are a lot of types of this fragrant and healthy fruit. In this article, we will analyze the energy value different varieties and find out how possible their use with different diets.

Composition and benefits

The calorie content of nuts is quite high, however, their nutritional properties and composition are quite suitable for replacing some foods in the diet. They include:

vitamins E, A, C, K and group B;
minerals zinc, magnesium, potassium, phosphorus;
fatty acid;
Omega 3;
protein.

In addition to nutritional value, nuts are useful as a preventive measure for many diseases:

Strengthen the vascular system, stimulate blood flow, have a beneficial effect on the functioning of the heart muscle.
Stimulate the work of the brain.
They have a beneficial effect on the intestines, improve the digestion of food, protect against constipation.
They allow you to recover after pregnancy, childbirth, operations, invigorate and improve appetite, mood.
Oils obtained from walnut shells have an antiseptic effect.

Nut calorie table

Walnut

There are many calories in walnuts. However, this product is extremely useful for vegetarians and those who are on a diet. It contains vegetable protein, which is building material for the body.

In addition, the fatty acids that make up this variety reduce cholesterol plaques. Walnuts and their calorie content will bring harm if you use the product in large quantities. It can cause stomach blockage, nausea, and an allergic reaction.

A walnut, whose calorie content is 30 kcal, is able to replenish the supply of saturated fatty acids and mineral salts, and five of its fruits will provide the body with a daily intake of vitamin C.

Hazel

Hazelnut or hazel is a delicacy familiar to everyone since childhood. Delicious and nutritious, hazelnut kernels are delicious and definitely have health benefits. The protein that is part of the hazel replaces meat products in the diet.

Frequent consumption of this product has a beneficial effect on immunity. Hazel is often used in the manufacture confectionery.

Pine nuts

Small nucleoli, which are obtained from cedar cones, have a delicate sweetish taste.

The calorie content of pine nuts in 100 g is high, but when the product is consumed in small quantities, rapid saturation occurs. Pine nuts are rich in fatty acids.

Hazelnut

If nuts are among your favorite foods, but you want to lose weight, then you should opt for hazelnuts. This is a low-carb product, and the vegetable protein that is present in this product will only benefit the body. Hazelnuts will also help replace one meal.

Their calorie content is high, but with regular inclusion in the diet, you can notice how your health has improved, and the weight has remained the same. This is because hazelnuts have a rich vitamin and mineral composition: potassium, calcium, manganese, magnesium and copper.

It is impossible to exceed the daily norm of hazelnuts, since this causes a spasm of the vessels of the head. It is also not indicated for children with liver disease and diabetes.

Peanut

Peanuts are delicious roasted. They are often eaten thermally processed. However, in raw kernels, the content of useful and nutritious substances is higher, and the calorie content, respectively, is lower. If 100 g of peanuts contains 551 kcal, then the same 100 g of roasted nuts contains 626 kcal.

nuts almonds

You can eat a lot of almond nuts, because their taste is pleasant, and satiety does not come immediately when consumed. However, it is worth remembering that the benefits and harms of eating almonds directly depend on the amount of food eaten.

The nutritional value of almonds is quite high, but like other varieties, almonds are digested slowly and can interfere with work. gastrointestinal tract. Almonds are a great addition to desserts and confectionery.

Macadamia

This is a rather rare variety. Macadamia nut contains rare palmitoleic acid, which has a beneficial effect on skin condition. Macadamia is high in calories and nutritional value.

There is no doubt about their usefulness. Rare species, such as, for example, pecan nuts (whose high calorie content makes it dangerous for those who are overweight) can be replaced with more familiar ones - hazelnuts, peanuts, almonds.

Calorie confectionery with nuts

The oriental sweetness Turkish delight, which came to us from faraway Turkey, is very popular among those who lose weight. The calorie content of Turkish Delight with nuts ranges from 67 to 70 kcal. in 1 piece It should be borne in mind that this indicator will depend on the variety of nuts added to the delicacy. 100 g of Turkish Delight contains 390 kcal. Calorie sherbet - 417 kcal. per 100 g. And in one chocolate candy from 400 to 600 kcal.

You should opt for less high-calorie sweets, because in order to maintain normal weight, it is better to refrain from sweets and chocolate. Churchkhela is made from fruit juices and nuts. Its nutritional value depends on the type of nut included in its composition. Most often, this sweet is prepared with walnuts or hazelnuts. The calorie content of churchkhela is 410 kcal per 100 g.

Honey baklava is another oriental sweet that has a high nutritional value. This delicacy is not suitable for everyone, because it is difficult to digest. People suffering from diseases of the gastrointestinal tract, such a product is not recommended to eat. Yes, and the calorie content of honey baklava is quite high. There are almost 450 kcal per 100 g of the product.

Often, lovers of sweets who are faced with the problem of excess weight replace them with dried fruits. This is the right decision, since the calorie content of dried fruits is usually inferior to oriental sweets and nuts. Dates are an exception.

Calorie content of sweets with nut additives

The number of calories in a chocolate candy depends on the composition from which the candy is made. Its energy and nutritional value is related to the calorie content of the products that form the basis of the product.

Hazel in chocolate is loved by both adults and children. For 100 g of such sweets, there are 518 kcal. The number of calories in hazelnuts doused with chocolate icing is even higher and amounts to about 600 kcal. in 100 g of the product.

The usefulness of this delicacy is highly questionable. It is best to prefer nuts without shells to sweets - they will bring more benefits, and possibly even pleasure.

Homemade products

Nuts are widely used in home cooking. Quite an original delicacy - jam from young walnut fruits. Its calorie content is high, but if you compare this delicacy with other products mentioned above, then this particular dessert is preferable. 100 g of jam contains approximately 250 kcal.

Nut sauce belongs to gourmet dishes. It is very tasty and healthy, and it can be used as a seasoning for many dishes. The calorie content of the product will directly depend on the cooking recipe and on the calorie content of the nuts from which this product is made.

If the problem of excess weight is relevant, then it is better to refrain from such a dish, since nut sauce is high in calories. The same recommendations apply to treats such as nut butter or peanut butter.

How to use

Despite the high calorie content of nuts, there are certainly benefits from eating them. A small handful of one or another variety will improve general state body, affect mood, provide tone, strengthen the vascular system.

So that nuts do not harm the body, it is necessary to observe the measure in their use. A small amount (from one to five to six pieces per day) will be quite appropriate. However, an excessive amount of such a product in the diet can lead to a malfunction of the gastrointestinal tract and adversely affect the figure.

The calorie content of walnuts is quite high, therefore, if you follow a diet and overweight it is worth remembering this. As for other varieties, they are just as good as an addition to various dishes. For example, peanuts, which are high in calories, would be appropriate in salads or sauces. Many weight loss people use nuts to replace animal protein products.

If in doubt as to whether or not nuts should be consumed during the diet, a specialist dietitian should be consulted. A doctor's consultation will help you create the right menu for every day and will determine how much of a particular product you can consume daily.

When following a diet, it is very important to include foods containing many vitamins and minerals in your daily diet. Nuts are very useful for weight loss, which is why it is advisable to include them in every diet. They help to saturate the body with trace elements, proteins, vitamins and amino acids. Thanks to this, it is possible to saturate the body with all the useful substances even during the most rigid diet. However, you need to know which nuts are the most useful for weight loss, and in what quantities they can be consumed.

for weight loss

Studies have shown that during a diet, consuming nuts, you can lose much more weight, as they help to saturate the body much faster with all the useful and nutrients.

Many are interested in what nuts can be eaten while losing weight and what results can be achieved. They can be considered not as a product for quick weight loss, but as an effective tool for maintaining normal weight.

For those who regularly monitor their weight, it will be very useful to eat a handful of nuts, such as almonds, as a snack. This is a great product for a diet, as it is able to eliminate the feeling of hunger.

Despite the increased fat content, nuts help lower cholesterol, which is very important for overweight people. However, it is worth remembering that to obtain the desired result, you need to consume only the lowest calorie nuts.

Varieties and useful properties of nuts

To quickly and effectively lose weight, you need to select the lowest calorie nuts. The calorie table will help you figure out what is best to choose for weight loss.

The name of the nuts	calories	Carbohydrates


pistachios

Pine nuts help to reduce weight, as they quickly eliminate the feeling of hunger, resulting in a decrease in the number of calories consumed. These nuts also help release hormones that signal the brain when you are full. Walnuts are very useful, because they contain various nutrients, speed up metabolic processes and help burn fat.

Hazelnuts have a positive effect on the cardiovascular system, and these nuts are also very important for the normalization of metabolism, which means they contribute much more fast weight loss. In addition, they are involved in the synthesis of hormones of joy, so the feeling of hunger is dulled.

The lowest-calorie nuts are pistachios, and they are also characterized by the fact that they have an optimal balance of proteins. In addition, they contain a lot of potassium, which helps eliminate puffiness. Each type of nuts has its own benefits for weight loss, but you need to follow the rules for their consumption.

Features of pine nuts

Regular consumption of pine nuts is of great benefit for the normalization of human well-being. They have such useful material, How:

linolenic acid;
protein;
cellulose;
unsaturated fats.

Linolenic acid helps to satisfy hunger for a long time. To eliminate the feeling of hunger, it is enough to eat about 25-30 grams of nuts. For the bone and muscle system of the body, protein is very important, which is contained in pine nuts very little compared to other types of nuts, which means that a person receives a lot of energy that is required to lead an active life. Fiber helps to normalize the process of digestion and prevents the occurrence of cancer. Unsaturated fats improve heart function and do not in any way affect the appearance of excess weight.

walnuts for weight loss

Answering the question which nuts are the lowest in calories, it is safe to say that walnuts contain a minimum of calories. They have a number of useful qualities:

reduce cholesterol levels;
contain antioxidants that slow down the aging process;
have vasodilating properties;
help to regenerate body cells.

As for weight loss, they are useful, first of all, in that they improve the functioning of the body and help it to endure even the most strict diet much easier.

Almonds for weight loss

Despite the relatively high calorie content, with proper consumption, almonds are considered the most useful nuts for weight loss. The main characteristics of almonds are:

it contains protein;
the composition includes a fiber that dulls the feeling of hunger;
contains calcium, which is very beneficial for health.

These nuts contain dietary fiber, which helps to saturate the body for long time. It is very useful to consume these nuts for breakfast, as it allows you to refrain from snacking until lunch.

The main feature of almonds is that it may well replace fatty meat in the usual diet. However, there is a certain drawback of such a product, since almonds act as allergens. If there is swelling, shortness of breath, dizziness, then you need to stop consuming these nuts.

What is the right way to use nuts?

If a person wants to lose extra pounds and is constantly on a diet, then he has to monitor the calories consumed. During diets, it would be appropriate to introduce the lowest-calorie nuts into the diet, as they help to saturate the body with all the useful substances, the lack of which threatens with serious health problems.

It is important not only to choose the right nuts, but also to adhere to the basic rules for their use. Well proven:

cedar;
walnuts;
pistachios;
peanut.

Even if you use the lowest-calorie nuts, their maximum amount per day should not exceed 30 grams. If you need to quickly get rid of extra pounds, then you should reduce their number to 15-20 grams. This is about 6-7 medium sized nuts. Can you just eat nuts? pure form, however, it is best to supplement them with fruit and vegetable salads. Adding nuts to various dishes will help you avoid overeating.

To whom they are contraindicated

Some nuts have certain contraindications that must be taken into account. If there is any doubt about the occurrence of an allergy, then it is advisable to first consult a doctor and go through all the required studies in order to avoid danger.

Walnuts are contraindicated in the presence of dermatological problems, intestinal diseases, problems with the pancreas, as well as increased blood clotting. Almonds are undesirable to consume with an increased heart rate, like hazelnuts with diabetes and severe liver disorders.

Dried fruits for weight loss

When following a diet, it is quite possible to consume the lowest calorie nuts and dried fruits, which will help fill the lack of nutrients in the body. In addition, dried fruits contain glucose and fructose, as well as a minimum of sucrose. They are completely and easily absorbed by the body, retain all useful vitamins and trace elements ideal for a healthy diet.

Dried apricots are perfect, which additionally serves a good remedy to prevent osteoporosis and improve performance of cardio-vascular system. Prunes are also useful for weight loss, as it enhances intestinal motility, which leads to the rapid removal of toxins and fats.

If you follow a diet, you can consume dried apples and pears, which not only help in losing weight, but also do not provoke allergies.

Nuts are considered a very high-calorie product. At the same time, few people know that calories from nuts cannot be considered harmful. It should be borne in mind that in this product of plant origin there are substances that can lower cholesterol and activate the fat burning process.

Therefore, nuts in reasonable quantities will not only not spoil the figure, but, on the contrary, will help to make it perfect. Yes, and health thanks to them can be improved.

The American Dietetic Association has listed walnuts as one of the top 10 foods to help fight high level cholesterol.

The thing is that they contain high levels of omega-3 fatty acids. And these compounds can lower triglyceride levels. The type of fatty compounds that are present in the blood and are integral part bad cholesterol.

Calorie content of walnuts 100 g

Despite the high calorie content of walnuts, this product is used in many diet meals. The thing is that the calorie content of this product is considered useful. After all, vegetable fat from nuts is extremely useful in diets aimed at weight loss.

Dishes and products:

Chocolate Picnic Mega Walnut - 473 kcal
Beet salad with walnuts - 134 kcal
Herculean porridge with walnuts - 181 kcal

Almond calories - table

But, these nuts have long been successfully used for weight loss. Experts from the Medical University of Barcelona conducted an experiment in which they divided the study group into two parts. Both groups had the same diet. But, in one group, one of the snacks was replaced with an equal-calorie cup of almonds.

After some time, scientists took measurements of weight and subcutaneous fat. In the group whose diet included almonds, the average weight not only did not increase, but, on the contrary, became smaller.

Calorie content of almonds fried in oil with the addition of salt 100 g

Calorie roasted almonds in oil without salt added 100 g

Calorie roasted almonds without oil and added salt 100 g

Calorie content of almonds 100 g

Almonds belong to the so-called "superfood". This type of food includes foods that can saturate the human body with almost all the nutrients it needs. At the same time, almonds well drown out the feeling of hunger. So it can be used in diets during snacks.

Dishes and products:

Almond cookies - 486 kcal
Snickers chocolate with almonds - 509 kcal
Almond pie - 286 kcal

Hazelnut calories - table

Hazelnuts are low in carbohydrates. Therefore, in small doses, it is safe even during a diet. Moreover, the beneficial compounds from this type of nuts will help cleanse the body of toxins and toxins.

Calorie content of hazelnuts 100 g

Calorie roasted hazelnut kernels 100 g

Like all other types of nuts, hazelnuts can reduce cholesterol levels, improve cardiovascular and endocrine system. And without the normal operation of these systems, no diet will help to lose weight. excess weight.

Dishes and products:

Chocolate Alpen Gold Hazelnut - 532 kcal
Oatmeal cookies with hazelnuts - 175 kcal
Muffins with dried apricots, hazelnuts and carrots - 303 kcal

Peanut calories - table

These compounds cannot harm a person who wants to cope with excess weight. But, there is one extremely important detail. In order to benefit from peanuts, they must be eaten raw. When frying, all the beneficial substances of this product are destroyed, and the calorie content increases.

Calorie content of peanuts in sugar 100 g

Salted peanut calories 100 g

Caloric content of balanced peanuts 100 g

Calorie content of peanuts 100 g

Peanuts are one-third protein and half healthy fats.

Dishes and products:

Chocolate Nuts Peanuts - 498 kcal
Kozinak Peanut - 485 kcal
Peanut butter - 547 kcal

Calorie cashew nuts - table

Cashew is a nut with a lot of oil

But at the same time, its calorie content is less than that of peanuts and walnut A. Cashews have no less benefits for the body than all of the above nuts. This nut is very well digested and quickly reduces the feeling of hunger.

Cashew calories 100 g

Calorie roasted cashews 100 g

In order for these nuts to help get rid of extra pounds, and not become a source of extra calories themselves, eat no more than 5 cashew kernels per day.

Dishes and products:

Greek salad with cashews - 90 kcal
Cottage cheese cookies with cashews - 198 kcal

Sesame calories - table

It's all about sesame. This substance has an important function. Once in the body, it can slow down the process of fat accumulation. Sesamin from sesame not only slows down the formation of new fat deposits, but is also able to break down already formed ones.

Calorie kozinak sesame 100 g

Calorie sesame 100 g

The largest amount of sesamin is found in sesame oil. It can be seasoned with salads or just consumed one teaspoon every morning.

Dishes and products:

Kozinak Sesame - 510 kcal
Salad with grapefruit and sesame - 74 kcal
Sesame cookies - 433 kcal

Calorie content of pistachios - table

These nuts are high in fiber and protein. At the same time, they, like sesame seeds, prevent the deposition of fatty tissues in the body. Pistachios are very small glycemic index. Therefore, they can be used in the diet of any diet.

Calorie fried pistachios without oil and salt 100 g

Calorie content of pistachios 100 g

And yet, pistachios are a great alternative to cookies, chocolate and seeds.

Dishes and products:

Turkish delight with pistachios - 327 kcal
Ice cream Viva la Crema Pistachio - 239 kcal
Cake Macaron pistachio - 387 kcal

Calorie content of pine nuts, Brazil nuts, coconut - table

Pine nuts

Many amino acids from these nuts are used by the body in various metabolic processes. But, you also need to know that pine nuts contribute to the production of cholecystokinin, a hormone that is responsible for satiety.

Calorie content of roasted pine nuts 100 g

Calorie pine nuts 100 g

Brazilian nut

But, it contains a lot of selenium and magnesium. These minerals fight cell oxidation. That is, they are used by the body to prolong youth and beauty.

Brazil nuts calories 100 g

Coconut

What can help fight extra pounds. There is even a fairly popular coconut diet, where this nut is the basis of the diet.

Calorie coconut flakes 100 g

Calorie coconut milk 100 g

Summary table of calorie content of nuts 100 g

Product		Squirrels	Fats	Carbohydrates
	kcal	gr.	gr.	gr.
Peanut	552	26,3	45,2	9,9
Brazilian nut	656	14,3	66,4	4,8
mustard seed	474	25,8	30,8	23,4
pine nut	673	23,7	60	20,5
Roasted pine nuts	620	16	50	21
coconut milk	230	2,3	24	6
coconut flakes	592	13	65	14
sesame seed	565	11,6	61	19,3
Almond	609	18,6	53,7	13
walnut	656	16,2	60,8	11,1
Cashew	600	18,5	48,5	22,5
pistachios	556,3	20	50	7
Hazelnut	651	15	61,5	9,4
roasted peanut kernel	626	26	52	13,4
Roasted almond kernel	642	22,4	55,9	12,3
Roasted hazelnut kernel	703	17,8	66,1	9,4

Olesya. Of course, the calorie content of nuts is not a reason to refuse them. After all, they contain healthy fats. And the amount of carbohydrates is not as large as in products that are really deposited on the sides. I always eat nuts. Of course, in small quantities. But, even in those days when I'm on a diet.

Kate. I prefer to use nut butter. Especially walnut oil and hazelnut. I just put them on salads and that's it. This oil enriches the composition of salads and makes them more delicious. I hardly eat nuts. Although the idea healthy snacks I like.

Video: Pine nuts: weight loss, weight loss, the benefits of pine nuts

A healthy lifestyle is becoming the norm for modern humanity, and the calorie content of foods has been worrying many people for several decades. In this regard, we turn to such a product as nuts. They are all different and provide different influence on the body. Consider the most high-calorie nuts and what time of day is better to eat nuts for greater effect and disease prevention. And you can learn about it from the article on our website.

The most important agricultural crop in the world is cultivated in various parts of the globe precisely for its fruit - peanuts.

There are 552 calories per 100 grams of peanuts, and the seeds contain up to 53% fatty oil. In medicine, peanut oil is used to produce highly nutritious parenteral dosage forms that are injected into the human body intravenously.

In moderation, it has a beneficial effect on the body, stabilizing the work of the intestines, and significantly reduces cholesterol levels. Note that since ancient times the name "peanut" for this exotic and healthy fruit has spread in Rus'.

The generally recognized and generalized name for the seeds of some representatives of the large genus Pine, and in Russia pine nuts It is customary to call hay Pinus sibirica - Siberian cedar pine.

The core of these nuts, in addition to the usual proteins, fats and carbohydrates, contains many useful macronutrients. Even 100 grams of these seeds can provide a person's daily need for zinc, copper and phosphorus. It also contains all the essential amino acids.

Cedar pine seeds have a high calorie content, 648 kcal per 100 g, and great content fat, so obese people are advised to consume no more than 30 grams. per day, and it is better to completely refuse pine nuts.

An evergreen native to Brazil, it has a nut-like fruit that has an edible kernel. Because of the fruit and the large distribution in the Asian region, it is also called the Indian walnut. It is in this South Asian country that it is one of the most cultivated plants.

The fruit consists of two parts, the pulp, called the cashew apple, and the hard core itself. All this is covered with a hard shell. There are 554 kcal per 100 g of cashews. Also, the fruits are rich in vitamins A, B2 and B1.

Of all the variety of nuts, they are the least likely to cause allergies. It is noteworthy that cashew shells are used in the preparation of medicines.

The name of the palm tree comes from Portuguese, because "coco" in Portuguese means monkey. Fruit coconut tree covered with spots, which makes them look like a monkey's muzzle.

The beneficial properties of this product have been noticed for a long time. In most countries where it grows, it is considered a gift from the gods, and in India, medical institutions give coconut water to drink seriously ill. Energy value equal to 402 kcal per 100 gr.

Coconut, along with vitamins E and C, contains the entire spectrum of vitamin B, and a high fiber content has a beneficial effect on the functioning of the gastrointestinal tract.

Few people know, but the common almond belongs to the genus Plum, but unlike the plum fruit, where the edible pulp is, the drupe is the edible almond.

In most countries, three types of almonds are cultivated, differing palatability and macronutrient content. In sweet almonds per 100 g, there are 645 kcal, a high content of calcium and vitamins of groups B and E.

Used in medicine for kidney disease, as well as disorders of the digestive system. sweet almond eaten raw, and also widely used in the manufacture of confectionery.

Juglans regia, or simply walnut, has been known since ancient times, and for the beneficial properties of the fruit in Rus' it was called the Royal nut.

The nutritional value of the walnut is highly appreciated by experts, and the calorie content is 656 kcal per 100 g. In addition, the walnut contains a high content of vitamins C, B1, PP, B2. Advised to use for stimulation brain activity. Especially useful for men, as it stimulates blood circulation in the genitals.

Daily inclusion in the diet of a small amount significantly reduces cholesterol levels, and a decoction of the leaves is used to disfigure and heal wounds.

Large hazel, or Lombard nut is eaten, used in the confectionery industry, as well as for making butter.

There are 704 kcal per 100 g of hazelnuts, which makes it the most nutritious among relatives of the world of nuts. As you can see, in terms of calories, it is much superior to basic foods such as bread and milk, and even chocolate. As a dietary product is widely used for prevention cardiovascular diseases, treat varicose veins.

It is a source of energy, and therefore is included in the diet of athletes and people whose work is associated with great physical exertion, or working in northern latitudes.

The tropical plant has been known to mankind for more than 3.5 thousand years, and its beneficial properties were the first to be discovered by the inhabitants of Babylon and ancient Egyptian healers.

The calorie value is 551 kcal per 100 g, and the copper content is 163%. A distinctive feature of sesame is the presence of unique substances sesamin and sesamolin, which prevent aging. Doctors advise taking a small amount of this product every day to prevent heart disease, cleanse blood vessels, and prevent oncology.

Sesame is useful for both male and female female body, but girls who follow their figure should not abuse a healthy and tasty product.

The scientific name of the plant is Bertoletia, and it is common in countries Latin America, and is also cultivated in Thailand and the island of Sri Lanka.

There are 682 kcal per 100 g, as well as 14 g of proteins and 66 g are fats. The fruit is rich in thiamine, selenium and magnesium, so doctors recommend it for the treatment and prevention of cardiovascular diseases. It is widely used for oil production and in cooking. Employees of the perfume industry appreciated its useful properties.

Interesting, but countries European Union Banned the import of the Brazil nut in its skin, as it was found to contain substances that cause liver cancer.

The fruit of trees, whose homeland is considered the Balkan Peninsula, is also a nut, since the hard core is covered with a peel. Archaeologists find fruits and pollen of chestnuts in the burials of the Sarmatians and other nomads.

Two types of chestnut grow on the globe - horse chestnut, the fruits of which have medicinal properties, but not edible, and a noble chestnut, the fruits of which can be eaten. Chestnut contains little fat, but is rich in carbohydrates. In 100 grams of fruit 166 kcal.

In addition, they contain a large amount of vitamins A and B, as well as mineral elements - iron, calcium, phosphorus. If other nuts are only slightly fried, then chestnuts are eaten mainly in fried form.

A distant relative of the walnut, the pecan is the fattest nut in the world, and the fruit is also shaped like a human brain. It is noteworthy that the tree can reach 40 m in height, and North America is considered the birthplace of the pecan.

The energy fat content in 100 g is 736 Kcal, so eating a small handful of people is easy to get enough, and such a meal will replace the daily fat intake. The kernels contain zinc, manganese, phosphorus, as well as vitamins A, B and E.

It is contraindicated to eat for those who have liver problems, as well as for people who are obese, because with such a composition it is an explosive calorie bomb.

pistachios

These small nuts, as scientists have found, are the lowest calorie nuts among all their variety. This evergreen plant grows alone, only occasionally forming small forests.

Scientists from the USA clinical researches, proved that the fats contained in pistachios are not fully absorbed by the human body, and therefore their calorie content is approximately 530 Kcal per 100 g.

This energy-low product is good for the cardiovascular system, as well as for those who decide to lose weight. But even despite their relatively low calorie content, it is necessary to observe the measure when eating pistachios.

Those who dream of losing weight, and just people who care about health, are wondering what time of the day to eat nuts, in the morning or in the evening?

Doctors and nutritionists, paying attention to the fat content of this product, advise taking nuts in the morning. But there is one “But”, it is not recommended to eat nuts on an empty stomach, and generally at breakfast. It is best to make them a small snack before dinner, or add them to salads included in the lunch menu.

But to the question of whether it is possible to eat nuts in the evening, nutritionists unequivocally give a negative answer, although they allow moderate use of this product before bedtime.

Speaking about the usefulness, as an indisputable fact, it is necessary to mention the harm that nuts can bring.

First, many nuts can cause allergies. Secondly, their high caloric content, when consumed excessively, causes an increase in the liver, and this natural filter of the body must be protected.

Thirdly, everyone knows that some types of nuts lead to obesity, so their daily diet should be strictly limited.

And lastly, nuts should be chewed thoroughly so that there are no problems with the stomach and intestines. However, doctors advise to chew any products carefully.

Summarize

Nuts are really different, and their healing properties proven by practical research. Each human body is individual, and therefore everyone chooses which, and most importantly, when it is better to eat nuts.