Nuts – excellent source of nutritious protein and healthy fat

You’ve probably heard the expression: An apple a day keeps the doctor away. But did you know that a handful of nuts a day could do the same and even more?

Why are nuts so healthy?

They are rich in healthy fats

Nuts contain high levels of monounsaturated fatty acids (MUFA) and omega-3 fatty acids, which are proven to be healthy. Monounsaturated acids are beneficial for the body, as they help reduce “bad” cholesterol and increase “good” cholesterol (HDL).

It is scientifically proven that eating small amounts of nuts reduces the risk of stroke, coronary artery disease and promotes a healthy lipid profile.

Omega-3 essential fatty acids, on the other hand, have an anti-inflammatory effect, prevent the occurrence of arterial coronary heart disease, breast cancer, prostate cancer, colon cancer, strokes and more.

They are a great source of plant-based protein

Nuts are an excellent source of nutritiousprotein. According to a number of studies, not only does their regular consumption provide the body with its necessary protein amount, but also prevents a number of chronic diseases such as inflammation and others.

They are packed with antioxidants

Nuts contain beneficial polyphenolic flavonoid antioxidants such as carotene, lutein, cryptoxanthin, resveratrol and others. A number of studies show that these compounds prevent the development of cancer, reduce the risk of Alzheimer's, degenerative nerve diseases, protect against infections, etc.

● Source of various minerals

Consuming merely a handful of nuts a day provides the body with all the minerals it needs. These delicious natural gifts are very rich in manganese, potassium, iron, calcium, magnesium, selenium, fluorine and zinc.

Manganese is a powerful "cleaner" of free radicals, potassium helps control heart rate and blood pressure, and iron promotes the formation of red blood cells. Fluoride is found in bones and teeth and plays a role in the prevention of dental caries.

● Rich in vitamins

The nutritional value of these delicious natural gifts includes vitamins from almost all groups, including vitamin E. This powerful lipid-soluble antioxidant is important for maintaining the integrity of the mucous cell membrane and skin.

Content and nutritional value of the nuts we at Elit Nuts offer

All nuts have nutritional benefits for the body, but some varieties have more benefits than others. That is why we do our best to offer nuts (roasted and raw) with beneficial nutritional values.

Almonds

Almonds are low in calories and high in calcium, which makes them a great food for a fit body and sound health.

One ounce (28 g or roughly a small handful) of almonds by Elit Nuts contains:

• Calories: 161
• Fat: 14 g (healthy monounsaturated)
• Protein: 6 g
• Carbohydrates: 6 g
• Fibre: 3.5 g
• Vitamin E: 35% of the Reference Daily Intake (RDI)
• Magnesium: 19% of the RDI

A number of studies throughout the years have found that eating these tasty nuts can significantly reduce “bad” LDL cholesterol and increase “good” cholesterol, protecting the heart and boosting its health.

Making almonds a part of one's diet may help normalise weight and blood pressure in people who are overweight or obese. Eating a handful of raw almonds a day helps normalise blood sugar levels in people with diabetes, reduces inflammation in people with type 2 diabetes and has a positive effect on gut flora.

Pistachio

Pistachios contain a high percentage of plant-based protein, antioxidants (lutein) and fibre.

One ounce (28-gram) of pistachios contains roughly:

• Calories: 151
• Fat: 12.5 (mostly healthy monounsaturated acids)
• Protein: 6 g (per ounce)
• Carbohydrates: 8 g
• Fibre: 3 g
• Vitamin E: 3% of the RDI
• Magnesium: 8% of the RDI

Consuming this type of nuts helps to minimize the risks of heart disease, keeps blood pressure within a healthy range, helps for weight-loss. These are the only nuts that contain high levels of lutein and zeaxanthin, which promote good vision and eye health.

Cashew

Delicately sweet, but also crunchy and very tasty, cashews are full of healthy fats, proteins, vitamins, antioxidants and minerals.

One ounce of the packaged, raw or freshly roasted, cashews we offer, contain:

• Calories: 155
• Fat: 12 g (mostly monounsaturated)
• Protein: 5 g
• Carbohydrates: 9 g
• Fibre: 1 g
• Vitamin E: 1% of the RDI
• Magnesium: 20 % of the RDI

Cashews contain substances that improve blood lipid levels, reduce high blood pressure, increase the body's antioxidant potential and increase "good" cholesterol.

Peanuts

Peanuts belong to the legume family, however, they have the same content and nutritional values as other nuts.

A handful (28 g) of dry-roasted peanuts contain:

• Calories: 176
• Fat: 17 g (monounsaturated and polyunsaturated)
• Protein: 4 g
• Carbohydrates: 5 g
• Fibre: 3 g
• Vitamin E: 21% of the RDI
• Magnesium: 11% of the RDI

Peanuts contain high levels of healthy fats, which help reduce "bad" cholesterol, minimise the risk of stroke, heart diseases and help balance the lipid profile. In addition, they contain high levels of polyphenolic antioxidants (p-Coumaric acid, resveratrol, etc.), which in turn protect against cancer, degenerative diseases, Alzheimer's disease, fungal infections and others.

Hazelnuts

Hazelnuts are high in energy and loaded with various substances healthy for the body. Moreover, they have a delicate, subtle taste, which makes them the perfect addition to all sorts of sweet treats.

An ounce of our raw or roasted hazelnuts contain:

• Calories: 176
• Fat: 9 g (monounsaturated, polyunsaturated and a small percentage of saturated fat)
• Protein: 6 g
• Carbohydrates: 6 g
• Fibre: 3.5 g
• Vitamin E: 37% of the RDI
• Magnesium: 20 % of the RDI

These little "bites” of mouth pleasure contain both monounsaturated acids, such as oleic acid, and essential acids (linolenic), which affect cholesterol, maintaining its normal levels. They are also a good source of vitamins, nutritious fibre, minerals and more. They are also rich in folate, which is an essential B-complex vitamin that helps prevent megaloblastic anemia in newborns.

Macadamia nuts

Macadamia nuts are an excellent source of healthy fats.

28 g of raw macadamia contain:

• Calories: 200
• Fat: 21 g
• Protein: 2 g
• Carbohydrates: 4 g
• Fibre: 2.5 g
• Vitamin E: 1% of the RDI
• Magnesium: 9% of the RDI

Macadamia nuts have the highest levels of healthy fats, which makes them great for the heart. They are also a potent source of calcium, manganese, zinc, magnesium and selenium, which is one of the main heart-protecting elements.

Brazil nut

Brazil nuts are slightly higher in calories, but are alsorich in selenium. (A handful of Brazil nuts will provide you with more than 100% of the RDI for selenium)

28 g of Brazil nuts contain:

• Calories: 182
• Fat: 18 g
• Protein: 4 g
• Carbohydrates: 3 g
• Fibre: 2 g
• Vitamin E: 8% of the RDI
• Magnesium: 26 % of the RDI

In addition to their rich taste, these nuts, as mentioned, are a rich source of selenium, which makes them especially beneficial for people who are undergoing hemodialysis for kidney disease. Their regular consumption helps not only to reduce cholesterol levels, but also to reduce oxidative stress and improve the function of blood vessels in people with obesity.

Walnuts

Walnuts have a high percentage of oleic acid (monounsaturated fat) and omega-3 acids such as linoleic, alpha-linolenic acid (ALA), arachidonic acid and others.

A handful (one ounce) of walnuts contain:

• Calories: 182
• Fat: 18 g
• Protein: 4 g
• Carbohydrates: 4 g
• Fibre: 2 g
• Vitamin E: 1% of the RDI
• Magnesium: 11 % of the RDI

Consuming walnuts helps to lower the levels of the total and the "bad" cholesterol and increases the levels of "good” cholesterol, which reduces the risk of stroke, heart disease, high blood pressure, etc. A handful of these nuts a day provides up to 90% of the body's daily intake of omega-3.

Walnuts are also an important source of phytochemicals, which are powerful antioxidants and protect against neurological diseases, infections and others. They also contain the highest levels of polyphenolic antioxidants among all nuts and seeds. (100 g of walnuts contain 13.541 µmol ТЕ)