28-30 g (a handful) of nuts is equivalent to 160-180 calories. Nuts are rich in fat and calories. However, when consumed in moderation (a handful a day), they become a healthy alternative to diet.

Nuts help regulate cholesterol levels, better heart health, weight control, and even reduce the risk of cancer. Nuts help you feel full by suppressing appetite with the omega 3, fiber and protein they contain. Being rich in vitamin E reduces the risk of cataracts and age-related macular degeneration, is effective in combating dementia and is essential for a healthy skin.

The best choice of nuts while dieting; almonds, hazelnuts, cashews, pistachios, walnuts and peanuts.

The lowest calorie hazelnuts include almonds and pistachios.

· 28 grams (1 handful) of almonds are 160 calories and approximately 23 almonds contain 6 grams of protein and 14 grams of fat.

49 of pistachios are 160 calories and contain 6 grams of protein and 13 grams of fat. Pistachios contain potassium for healthy nervous system and muscles and are a good source of vitamin B6, improve mood and support the immune system.

18 of the cashew nuts are 165 calories and contain 13 grams of fat. It is rich in iron and zinc. Iron mineral carries oxygen to all cells and prevents anemia, while zinc mineral is important for the immune system and eye health. Cashew is also a good source of magnesium, improves memory and plays a role in protecting from age-related memory loss.

· 20-21 hazelnuts are around 180 calories and contain 17 grams of fat. Hazelnuts contain a high percentage of monounsaturated fatty acids (MUFA). It is effective in reducing the risk of cardiovascular disease and fighting Type 2 diabetes.

14 of the walnuts are 185 calories and contain 18 grams of fat and 4 grams of protein. While all hazelnuts contain heart-healthy omega 3 fatty acids, walnuts contain high levels of alpha linoleic acid (ALA). It is suggested that alpha linoleic acid helps in regulating heart arrhythmias (irregularity in heart rhythm). Studies have shown that walnuts are as effective as olive oil when consumed after eating an oily meal in reducing inflammation and oxidation in the veins.

Approximately 28 pieces of peanuts without the shell are 170 calories, contain 7 grams of protein and 14 grams of fat. It is the best nut for brain function, rich in folate. It contributes to brain development by preventing cognitive decline. It is an important source of folate supplementation, especially for vegetarians and pregnant women to prevent childbirth anomalies.

The worst choice of nuts to make while on a diet; pecans (pecans) and macadamia nuts.

10-12 of macadamia nuts contain 2 grams of protein and 21 grams of fat. It is rich in heart-friendly monounsaturated fatty acid (MUFA).

18-20 halves of pecan walnut contain 3 grams of protein and 20 grams of fat. Both are low in protein and high in fat. Still, they are among the good nuts. The calorie difference between them is about 40 calories. Pecans are rich in beta-sitosterol, a type of plant steroid that helps alleviate prostate problems. Another important nutrient for prostate health is Brazil nuts, it contains selenium. Just one of them is enough to meet daily needs. Because taking high amounts of selenium is dangerous, the portion size

should not be exceeded. 5-6 of Brazil nuts are about 190 calories and contain 4 grams of protein and 18-19 grams of fat.

The calories of the snacks should not exceed 100-200 calories. In nuts, raw and unsalted ones should be consumed, those flavored with different flavors, fried in oil and over-roasted should not be eaten, the whole package should not be finished, attention should be paid to the amount to be eaten based on the palm. The best nutritious and healthy snack mixes are those that contain nuts, dried fruit and oily seeds (almonds, pumpkin seeds and dried cherries, etc.). While consuming a carbohydrate food (a fruit or fruit juice, etc.), the consumption of nuts delays the breakdown of sugar and slows digestion, provides longer satiety and helps balance blood sugar. Food diversity is important in every food group. Mixed consumption of nuts in the right portion will provide the best nutrients and antioxidants.

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