Turkish Nuts

The 10 Healthiest Nuts in 2022
A handful of nuts can keep you full for longer during the day, so nuts are a great snack. This is because it contains a sufficient amount of vitamins, healthy fats and proteins, which are important for the construction of the human body. Since there are many types of nuts, let's get to know the 10 healthiest nuts that you can add to your diet for 2022:

Peanut

Peanuts are one of the most popular nuts, suitable for an infinite number of dishes, with great taste and health benefits.


Health benefits of pistachios

A handful; Nuts can keep you full for longer throughout the day, so nuts are a great snack. This is because it contains sufficient amounts of vitamins, healthy fats, and proteins, which are important for the construction of the human body. Many types of nuts Let's get to know the 10 healthiest nuts you can add to your diet for 2022:

Pistachio

Pistachio is one of the most popular nuts, suitable for an endless number of dishes, with great taste and health benefits.

Health benefits of pistachios

• Vitamins in pistachios help reduce the risk of heart disease such as blood pressure and high cholesterol.
• As it makes the person feel full for a long time, it contributes to weight control.
• It is rich in omega-3 acids, which protects the brain from damage and Alzheimer's disease that occurs with age, and improves brain function in general, as they enter the structure of the nerve cell.
• Magnesium in pistachios improves mood and reduces stress.

Nutritional value of pistachios

• Nutritional value per 100g peanuts:
• Calories: 567 calories.
• Oil: 46.67 g.
• Protein: 20 g
• Carbs: 26.67 grams.
• Fiber: 10 grams
• Magnesium: 200 mg.

walnut

Walnuts (walnuts) are characterized by many health benefits, making them the most popular of all nut types. Healthy nuts that are loved by adults and children, suitable for different times of the day, and can be served with many.

The benefits of walnuts

• It is rich in omega-3 acids, which protect the brain and improve its functions.
• Walnut contains magnesium, which is important for heart health and nervous system health.
• Because walnut contains dietary fiber, it helps to improve digestion.
• Nuts in general and walnuts in particular help reduce oxidative stress levels and improve blood vessel function with the antioxidants they contain.
• Walnuts contain selenium, a mineral that supports the functioning of the thyroid gland, as it helps to convert thyroid hormones into active form.

Nutritional value of walnuts

Nutritional value for
• 100 grams of walnuts:
• Calories: 656 calories.
• Protein: 14.32 g.
• Oil: 66.43 g.
• Carbs: 12.27 grams.
• Calcium: 160 mg.
• Iron: 2.43 mg.
• Sodium: 3 mg.
• Vitamin C: 0.7 mg.
• Thiamine: 0.62 mg.
• Riboflavin: 0.04 mg.
• Niacin: 0.3 mg.
• Vitamin B5: 0.18 mg.
• Folic acid: 22 micrograms.
• Choline: 28.8 mg.
• Vitamin E: 5.73 mg.
• Magnesium: 376 mg.
• Phosphorus: 725 mg.
• Potassium: 659 mg.
• Selenium: 1917 µg.
• &Cedil;zinc: 4.06 mg.

Cashews

Cashew is one of the best types of nuts in terms of taste and benefit, and it is a delicious snack. Healthy nuts, suitable for many meals, have great nutritional value and endless health benefits.

Health benefits of cashews

• Most hazelnuts contain potassium, an important mineral while releasing tension in the cell membrane.
• Like other nuts, they contain monounsaturated fats and are therefore beneficial for heart and nervous system health.
• It contains proteins that form and regenerate tissues in the muscles and lipids that play a role in cell formation in the nervous system.
• Omega-3 fatty acids help improve brain functions such as concentration and memory.

Nutritional value of cashews

• The nutritional value of 100 grams of cashew nuts:
• Calories: 565 calories.
• Oil: 45.2 g.
• Protein: 16.95 grams.
• Carbs: 31.07 grams.
• Fiber: 2.8 grams.
• Potassium: 395 mg.

Pistachio

Peanuts have incredible benefits and a delicious flavor that makes them a favorite of adults and children alike. Although it belongs to the legume family, most people attribute it to nuts, because it is a good source of protein and other nutrients such as nuts, with activity and vitality throughout the day; You can count on it to get enough energy to complete it.

Health benefits of peanuts

• Folic acid (Vitamin B9) plays a role in the metabolism of central nervous system cells, especially proteins, and fats, which are important for the construction of the spinal cord.
• Selenium is a mineral that supports the functioning of the thyroid gland, as it helps to convert thyroid hormones into the active form.
• Polyphenols are the strongest that prevent the formation of cancer cells caused by free radicals; among antioxidants.
• Thiamine (Vitamin B1) is important for nerve health and is involved in many vital reactions in the body.
• Niacin (Vitamin B3) nervous system, skin, and hair; It is an important vitamin for health and also plays a role in energy-consuming reactions within the cell. This also means that it is important to prevent the formation of excess fat and thus the accumulation of fat that results from not consuming the products of carbohydrate metabolism reactions. This is also cholesterol It means that it is also important to fall.

Nutritional value of peanuts

• The nutritional value of 100 grams of peanuts:
• Calories: 656 calories.
• Oil: 56.25 g.
• Protein: 25g
• Carbs: 18.75 grams.
• Fiber: 6.2 grams.
• Iron: 2.25 mg.

nuts

Pecan nuts are the perfect snack for anyone who wants to follow a healthy diet. It contains healthy fats that are important for brain health, such as omega-3s, proteins, and many vitamins and minerals.

Health benefits of pecans

• Pecan nut contains vitamin A, vitamin C, riboflavin, and pantothenic acid (B5), which are important in carbohydrate metabolism and energy consumption in the cell.
• Magnesium in pecan nuts helps to improve focus, memory, and attention.
• Because nuts are rich in healthy fibers, they lower the glycemic index, which improves the health of diabetics and prevents infections.
• The niacin in pecans helps to improve mood as it is involved in processes that convert tryptophan, an amino acid, to serotonin (the happiness hormone), thereby improving mood.

Nutritional value of pecan nut

• The nutritional value of 100 grams of pecan:
• Energy: 690 calories.
• Potassium: 410 mg.
• Protein: 9 grams.
• Oil: 72 gr.
• Carbs: 14 grams.
• Manganese: 4.5 mg.
• Magnesium: 121 mg.
• &Cedil;zinc: 4.5 mg.

Almond

Almonds have a rich flavor and a special flavor that adds a different touch to dishes, so they are young; loved by all old people. It can be eaten alone or with meals and desserts. If you're a fan of almonds and want to know more about their benefits, let us introduce you in full:

Health benefits of almonds

• It is rich in beneficial mineral salts such as magnesium, phosphorus, zinc, calcium, and others. It also contains many vitamins such as vitamin C, vitamin E, and vitamin A.
• Most of the fats in nuts are needed daily by the body, such as omega-6, omega-3, and others; are monounsaturated fats.
• Magnesium improves brain performance and functions.
• Contains proteins with branched-chain amino acids, which are important for building muscle.

Nutritional value of almonds

• Nutritional value per 100 grams of almonds:
• Calories: 613 calories.
• Oil: 54.84 g.
• Protein: 19.35 grams.
• Carbs: 16.13 grams.
• Fiber: 9.7 g
• Calcium: 258 mg.
• Iron: 3.48 mg.

Hazelnut

Hazelnuts are rich in benefits and are also a delicious and healthy snack. This is what makes it a favorite and beloved among ancient and small nut species. If you especially like hazelnuts and hazelnuts, let's learn about their benefits one by one.

Health benefits of hazelnut

• Contains healthy monounsaturated fats for the heart.
• The fatty acids in hazelnuts help improve brain function.
• Contains a good amount of fiber, which is important for improving gut health.
• Studies have also proven that nuts and hazelnuts in general are one of them and contain important ingredients and nutrients that have the ability to raise concentration levels and improve cholesterol levels.

Nutritional value of hazelnut

• The nutritional value of 100 grams of hazelnuts:
• Calories: 628 calories.
• Protein: 14.95 grams.
• Carbs: 16.7 g.
• Fiber: 9.7 g
• Magnesium: 163 mg.

Macadamia (Brazil Nut)

Nuts in general and macadamia nuts, in particular, are excellent sources of healthy fats, fiber, and protein. Along with all these, they are healthy nuts containing a group of important and necessary vitamins and minerals for the continuity of vital functions in our body.

Benefits of macadamia nuts

• It is rich in omega-3 acids, which protect the brain from damage and Alzheimer's disease that occurs with age, and improves brain function in general, as they enter the structure of the nerve cell.
• They contain magnesium, which is important for a healthy heart and a healthy nervous system.
• It is rich in healthy fibers that lower the glycemic index and reduce the risk of diabetes.
• Contains a group of vitamins that are important for vital processes.

Nutritional value of macadamia nut

• Nutritional value per 100g of Macadamia (Brazil Nuts):
• Calories: 718 calories.
• Proteins 14.32 g
• Sugar 2.33 g
• 7.5 grams of fiber
• Potassium 659 mg
• &Cedil; zinc 4.06 mg
• Copper 1.74 milligrams
• Sodium 3mg
• Magnesium 376 mg
• Calcium 160 mg
• Phosphorus 725 milligrams
• Iron 2.43 mg
• Manganese 1.22 mg
• Vitamin C 0.7 mg
• Selenium 1917 µg
• Niacin 0.3 mg
• Folic Acid 22 mcg
• Vitamin B6 0.1 mg
• Vitamin E 5.65 mg

Roasted corn

Egypt is a kind of nut on the one hand; Although not figuratively speaking, it is known as one of the most delicious nuts and snacks. Corn has many benefits because it is rich in minerals that are important for vital processes in the human body, such as iron and potassium.

Health benefits of corn

• Nuts help reduce oxidative stress levels and improve blood vessel function with the antioxidants they contain.
• Vitamins and fatty acids in corn are involved in the structure of neurotransmitters in the brain that improve their functions by efficiently transmitting signals between brain cells.
• Because it contains dietary fiber, it helps to improve digestion.

Nutritive value of corn

• Nutritional value of 100 g corn:
• Energy: 78 calories.
• Protein: 5.08 grams.
• Oil: 2.24 g.
• Carbs: 31.3 grams.
• Calcium: 4.47 milligrams.
• Iron: 0.67 milligrams.
• Magnesium: 38.7 milligrams
• Phosphorus: 115 milligrams.
• Potassium: 325 milligrams.
• Sodium: 377 milligrams.
• &Cedil; zinc: 0.924 milligrams.
• Selenium: 0.298 milligrams.
• Vitamin B6: 0.207 milligrams.
• Folic acid: 34.3 micrograms.
• Manganese: 0.249 milligrams.
• Vitamin A: 392 IU.
• Vitamin C: 8.2 milligrams.

Kibber

Qedama is a type of roasted chickpea that adds a little flavor to it or does not; It is a type of nut that has no taste and is preferred by many people we know. In addition to their delicious taste, they are healthy nuts rich in nutrients that are important for the continuity of life, such as proteins and some minerals such as potassium.

Health benefits of bones

• Bone contains zinc, which is important to accelerate cell regeneration and wound healing.
• Nuts in general and small meats in particular contain many vitamins and minerals, including magnesium and vitamin E.
• Nuts contain proteins that are important for maintaining muscle mass.
• Magnesium fights insomnia by regulating the anxiety and stress center in the brain.

Nutritional value of bone

• Nutritional value per 100 grams of leopard:
• Energy: 395 calories.
• Protein: 21.56 g.
• Oil: 7.53 g.
• Carbs: 54.43 grams.
• Fiber: 11.70 grams.
• Salt: 18 gr.
• Iron: 2.75 mg.
• Phosphorus: 204 mg.
• Calcium: 36 mg.
• Magnesium: 71 mg.
• Potassium: 554 mg.
• Sodium: 7 mg.
• &Cedil;zinc: 1.90 mg.

çam

&Cedil; Peanut, its own ö It is considered one of the most popular types of peanuts due to its taste. In addition, since it contains important vitamins and minerals such as vitamins K and E, it also contains dietary fiber, which is important for digestive system health.

&Cedil; health benefits of pine nuts

• Hazelnuts in general and pine nuts in particular contain antioxidants such as vitamins E and A, which reduce the risk of cell damage and fight free radicals.
• Riboflavin (Vitamin B2) is involved in energy production reactions and therefore improves energy consumption in cells. It prevents the production of lipids formed by not using the components formed as a result of the reaction of the breakdown of sugars in the cell. It improves the health of various membranes in the human body, such as the mouth.
• Because it contains oil and dietary fibers, it gives a feeling of satiety.
• &Cedil;my skin and hairç Contains vitamin B3 and niacin, which are important for improving health and are also involved in various metabolic processes.

&Cedil; nutritional value of pine nuts

Nutritional value of
• 100 grams of pine nuts:
• Calories: 675 calories.
• Protein: 11.82 grams.
• Fat: 66.66 grams.
• Carbs: 2.87 grams.
• Fiber: 7.95 grams.
• Vitamin E: 9.42 mg.
• Vitamin B6: 0.087 mg.
• Niacin: 11595 mg.
• Thiamine: 0.595 mg.
• Riboflavin: 0.199 mg.

What kinds of proteins are in nuts?

All Proteins; It is important for living organisms and consists of molecular compounds called amino acids, and it is these acids that determine the value of food in terms of biological importance. Amino acids are divided into two parts:
Essential amino acids: These are amino acids that the body cannot produce but must be obtained with food every day. Deficiency of one of these can lead to disruption of vital processes such as DNA damage and muscle tissue atrophy.
Non-essential amino acids: These are amino acids that the body can produce within cells and do not need to be obtained through food.
If we want to talk about the amino acids included in the composition of the proteins found in nuts, and considering that the number of essential amino acids is 20; two types of amino acids (essential and non-essential), but all type A including some of these types; nuts and others contain other amino acids.

Are all amino acids in proteins good for building muscle?

Muscle building has only branched-chain amino acids, not all amino acids, because specific to these amino acids in muscle tissues There are enzymes and therefore they are mainly used to build muscle. create them.
Amino acids that contribute to muscle building and are abundant in hazelnuts in general are:

1. Lucine
2. Isolösin
3. Valen

Examples of hazelnuts rich in proteins that are important for building muscle:

Walnuts, walnuts, honey with mixed nuts, mixed nuts, pine nuts, pistachios, cashews, hazelnuts.

What is the moisture of proteins for the body?

1. It takes part in the construction of bones, muscles, skin and many cells of the body.
2. It takes place in the structure of enzymes and hormones, especially metabolic enzymes and hormones.
3. It maintains the balance of body fluids.
4. It acts as a carrier of substances and ions in the cell wall.
5. They act as carriers of some nutrients in the blood.
6. It plays an important role in the transport of absorbed substances from the intestine to the target cell.

1. Hemoglobin, a protein, plays a role in the transport of oxygen between the lungs and cells.

What are the fats in nuts and how important are they in improving health in general, heart and brain health in particular?

Fat consists of fatty acids and these acids are divided into two parts:
Essential fatty acids: These are fatty acids that the body can produce and do not need to be obtained through food.
Essential amino acids: Amino acids that cannot be produced by the body and must be obtained with food. Examples include linoleic acid (omega-6) and alpha-linolenic acid (omega-3).
These acids are found in many nuts, such as walnuts and walnuts.

What are the health benefits and benefits of oils in nuts?

1. These fatty acids are essential for increasing focus and improving brain function.
2. Öparticularly in the formation of myelin layer, it takes part in the formation of neurons.
3. Located in the white matter of the brain.
4. Includes metabolism and helps to lower cholesterol levels.
5. It is also used as an energy source and as a carrier of some vitamins such as vitamin K and increases absorption.
6. Some beneficial gut bacteria feed on the healthy fats in nuts, which improves the gut wall as a whole.
7. Gastrointestinal health means, above all, the health of the nervous system and the body as a whole.

Resultç We can say that the best option you can add to your diet is a small amount of hazelnuts in order to get the recommended amount of nutrients and protect your health and well-being. , and do not forget that everything has a value, do not exaggerate And do not neglect it.