9 Best Types of Nuts for Your Diet Snack

YOGYAKARTA – For those of you who are on a diet, it is important to be selective in choosing snacks. In relation to that, there are types of snacks that are rich in fiber, antioxidants, vitamins and minerals, healthy fats, and protein. These snacks are types of nuts that are good for your diet snacks. Nuts also offer many health benefits. Such as reducing the risk of heart disease and supporting the immune system. A number of types of nuts for your diet snacks, here is the list.

1. Pistachios

According to Healthline, Wednesday, January 10, pistachio comes from the Greek word pistákion, which means "green beans". These nuts have been eaten since 6,000 BC and are rich in nutrients, low in calories and fat compared to other types of nuts. In 1 ounce of pistachios, contains calories (159), fat (13 grams), protein (6 grams), carbohydrates (8 grams), fiber (3 grams), vitamin B1 (thiamine) (21% of DV), vitamin B6 (28% of DV), and phosphorus (11% of DV).

Pistachios are a great source of a variety of nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function. They are also rich in plant compounds that may have antioxidant and anti-inflammatory properties, including the carotenoids lutein and zeaxanthin, anthocyanins, flavonoids, and proanthocyanidins.

In addition, a 4-month study involving 100 overweight people who ate 1.5 ounces of pistachios per day and followed a weight-loss diet showed significant decreases in blood pressure and increases in blood antioxidant levels.

2. Pecans

Pecans are a light nut that is popular for cakes, pies, and salads. Because they are rich in minerals and zinc, they play a role in immune function, wound healing, DNA synthesis, and growth and development. In addition, some studies have shown that pecans are beneficial for heart health.

3. Walnuts

Walnuts have been linked to a variety of health benefits and have an impressive nutritional profile. They are an excellent source of copper, a mineral that the body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids in immune function and blood vessel development.

Walnuts have been shown to benefit heart health and may reduce several risk factors for heart disease, including blood pressure, LDL cholesterol, and triglycerides. Walnuts also contain significantly higher levels of the omega-3 fatty acid ALA than other nuts, at 2.57 grams per ounce.

4. Almonds

Almonds are loved for their flavor, nutrient richness, and relative affordability. They can be eaten raw or roasted, and they are often made into almond butter, flour, and milk. A one-ounce serving of roasted almonds (28 grams) contains calories (170), fat (15 grams), protein (6 grams), carbohydrates (6 grams), fiber (3 grams), vitamin E (45 percent of the Daily Value/DV), magnesium (19 percent DV), and manganese (27 percent DV).

These nuts are especially rich in vitamin E, a fat-soluble nutrient that acts as an antioxidant to protect cells from oxidative damage. This vitamin also supports immune function and cellular communication. Not only are almonds a nutrient-dense food, but they may also reduce risk factors for heart disease. Almonds may also improve gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species.

5. Macadamias

Macadamias have a buttery, smooth texture and are packed with nutrients. They are high in healthy fats and lower in carbohydrates than other nuts, making them a popular choice for those on a low-carb diet.

6. Cashews

Cashews have a crunchy texture and a creamy mouthfeel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as a peanut butter. They are a great source of nutrients, including protein, vitamin K, magnesium, and manganese. A review of five studies found that eating cashews led to lower blood pressure and triglyceride levels.

7. Brazil Nuts

The next good nuts for diet snacks are Brazil nuts. These nuts are rich in nutrients, especially the mineral selenium. Brazil nuts are rich in a number of vitamins and minerals, including vitamin E and magnesium, minerals that are important for regulating blood sugar and blood pressure, nerve function, and energy production.

These nuts are also one of the richest food sources of selenium, a nutrient your body needs for thyroid hormone production and DNA synthesis. Therefore, it is advisable to maintain your intake of nuts per day. Avoid consuming more than the upper limit of 400 mcg, which can cause selenium toxicity.

8. Hazelnuts

Hazelnuts are highly nutritious, containing healthy fats, protein, and fiber. In addition to being a good source of vitamins and minerals, hazelnuts also have antioxidant and anti-inflammatory effects due to their content of beneficial plant compounds, such as gallic acid, epicatechin, caffeic acid, and quercetin. A 2016 review of 9 studies also showed that eating hazelnuts regularly may help reduce heart disease risk factors such as elevated LDL cholesterol and total cholesterol.

9. Peanuts

While peanuts are technically in the legume family, they have a similar nutritional profile to tree nuts, as well as comparable health benefits and uses.

This last good nut for diet snack is a rich source of plant-based protein, which can help keep you feeling full. They contain polyphenol antioxidants and are also high in folate, a B vitamin that is especially important during pregnancy due to its role in fetal and placental development.