Nuts are high in calories. They contain high levels of cholesterol. Nuts are high in fat. Nuts have been used as part of the human diet for centuries. The fat content of the nuts, particularly unsaturated fats, help reduce cholesterol “bad” LDL and maintain levels of good HDL cholesterol. Many studies have shown that those who regularly takes nuts, along with other healthy foods, have a significantly lower risk of heart attack.
Antioxidants present in nuts can help in combating certain types of cancer. Nuts are the main sources of protein, vitamin E, zinc, calcium and magnesium. Contrary to popular belief, nuts contain no cholesterol and are very low in saturated fat. A mixture of different nuts provide a wide range of vitamins and minerals such as potassium, phosphorus, selenium, copper, thiamine, etc.
Walnuts are rich in omega-3 fatty acids. They also contains potassium, magnesium, manganese, zinc and copper. Walnuts can help reduce bad cholesterol LDL. Almonds contain good amounts of calcium, magnesium, vitamin E, zinc and phytochemicals that help protect against cardiovascular disease and cancer.
Pistachios contain a good amount of vitamin C, along with protein and fiber. Nuts contain protein, fiber, thiamin, niacin and zinc in good quantities.
Cashews contain a good amount of magnesium, zinc and phosphorus. It also contain a certain amount iron. Stick to few nuts in the day. In a day, about 4-6 to one of the biggest nuts, teaspoon of each of the small nuts, or 2 teaspoons of peanut butter should be good for a normal person.