Nuts are a big part of various cultures and play an important role in some traditions. Nuts are the best and healthy way of snacking owing to their dense composition of vitamins, minerals and trace metals.
Many nuts come in form of seeds and it is their oil which is generally used for consumption. A small serving of most of the nuts can provide for most of your daily nutritional need. However, quite a few of them are loaded with fat soluble vitamins and certain trace metals because of which overdosing on them can cause toxicity.
This should not keep you from enjoying these utterly delicious snack and therefore we are bringing you the nutritional details of the top 20 favorite nuts around the world.
Before we discuss each of these varieties, lets take a look at the common health benefits of these handful of goodness:
> They carry strong anti-oxidant properties in form of Vitamin E and Vitamin C that help them block the free radical damage, strengthen our immune system and prevent or slow down the spread of Cancer;
> They fulfill your body’s requirement of saturated as well as unsaturated fats which are required for absorbing fat soluble vitamins in the body;
> Nuts contain a good amount of dietary fiber that aids digestions, prevents constipation, ensures good bowel movement and cleanses colon;
> Flavonoids in nuts prevent age related degenerative diseases, other mental and psychiatric disorders and protect from conditions like stroke;
> Nuts are excellent for skin, hair and prevent damage to mucous membranes and blood vessels in the body;
> Heavy concentration of trace metals and minerals in nuts help in maintaining electrolyte balance, rectifies hormonal imbalances, strengthen your bones and teeth;
> Most of the nuts have high level of unsaturated fats that are also called “Good” cholesterol. This good cholesterol keeps the bad cholesterol in check and protect your heart and arteries from the damage caused by them.
So every time you crave for a snack between the meals, just extend your hand to grab your favorite pick from the various available varieties of nuts. They are high energy, high on healthy fats, contain good amount of fiber, fill your stomach with an extremely small portion and keeps you from snacking on other unhealthy options.
[Note: All nutritional details are per 100 grams of serving]
Nutrition Facts: These beautiful and supremely tasty nuts are probably the healthiest of the entire category. They have a high content of fiber berries and are powerhouse of Vitamin E. Almonds are made up of 15% Carbohydrates, 72% of fats and 13% proteins.
|Unsaturated Fat||43 g|
Health Benefits: Great for digestion, restores and maintains elasticity of the skin, cleanses colon, are excellent for improving brain function and brain development and encourage good fats in the body, aid in healthy weight loss and have essential amino acids.
California produces 80% of the total Almonds in the world! 40% of the Almonds are used by Chocolate manufacturers every year.
Know more about it: Almond Health Benefits And Nutrition Facts
2. Brazil nuts
Nutrition Facts: Brazil nuts are made up of 7% Carbohydrates, 85% of fats and 8% proteins. Though high in fat content. these nuts mainly contain unsaturated “Good” fats that control cholesterol in the body.
|Unsaturated Fat||45.2 g|
Health Benefits: It reduces Bad Cholesterol in the body, is a healthy source of Vitamin E and selenium, is Gluten free, has an important role in traditional medicine, boosts thyroid function and cures Acrodermatitis.
Trivia: Biologically Brazil nuts are seeds and they grow in a casing in a group of 20-30 in one casing. They are not cultivated and their pollination completely depends on the presence of a certain type of bee.
Know more about it: Brazil Nuts Health Benefits And Nutrition Facts That Will Make You Eat
Nutrition Facts: Buckwheat is a cross between nuts and grains. The same shows in their composition of 79% Carbohydrates, 8% of fats and 13% proteins as well. They are an excellent source of fiber and Vitamin B complex and are usually consumed in form of flour.
|Unsaturated Fat||2 g|
Health Benefits: Great for digestion, fights water retention, protects your heart, helps in effective diabetes management, aids weight loss, maintains electrolyte balance and has a complete composition of Amino acids.
Trivia: Buckwheat is not a cereal, seed, grass or even a nut, it actually is a fruit and belongs to Rhubarb family. It is a sturdy plant which matures within 60 days!
Know more about it: 7 Buckwheat Health Benefits [ Fitness Lovers Should Not Miss ]
4. Cashew nuts
Nutrition Facts: Cashews are made up of 23% Carbohydrates, 66% of fats and 11% proteins. It has a rich composition of various minerals and trace metals with healthy fats.
|Unsaturated Fat||31.6 g|
Health Benefits: Lowers Blood pressure, blood cholesterol, is an effective anti-oxidants, results in healthy bones and teeth, good for nerves, aids digestion, facilitate clotting, is good for eyes and vision and prevents Gall stones.
Trivia: Cashews comes from the family of Poison ivy and their shells contain this acid in the form of irritant which renders it impossible to consume cashews with their skin.
Know more about it:Chestnut 15 Health Benefits [No 5 Is Favorite] | Nutrition Facts
Nutrition Facts: They are high energy and low fat nuts which is a slightly rare characteristic in a nut. They are made up of 88% Carbohydrates, 8% of fats and 4% proteins. Chestnuts are rich in Vitamins, minerals and trace metals.
|Unsaturated Fat||1.7 g|
Health Benefits: They are good for dental care, Bone health, cures diarrhea, fights respiratory diseases, maintains blood vessel elasticity, is a strong anti-oxidant, optimizes thyroid function, aids digestion, promotes weight loss, nurtures pregnancy, balances electrolyte, is a vital blood carrier and an excellent astringent.
Trivia: Chestnuts are very popular in Chestnuts and they consume 40% of the world’s produce of Chestnuts every year. Chestnuts mature around winters and are thus termed as “Winter nut” as well.
6. Chia Seeds
Nutrition Facts: Chia seeds have a unique property that they do not have any Vitamins but it makes up for all that in a richly dense composition of Minerals and trace metals. Chia Seeds are made up of 36% Carbohydrates, 53% of fats and 11% proteins.
|Unsaturated Fat||25.4 g|
Health Benefits: They are great for digestion, are loaded with anti-oxidants, have an almost complete protein profile, aids weight loss, are anti-inflammatory, protects from diabetes and maintains overall cardiac health.
Trivia: Chia seeds were highly respected and priced as a super food amongst the Aztecs and at times were even used as a currency. They have higher fiber than the much coveted Flax seeds.
Know more about it: 12 Health Benefits of Chia Seeds N NutritionThat You Should Not Miss
Nutrition Facts: The most important and popular tropical nut is a rich source of fiber and essential trace metals. Its flesh has a high water content and is made of 79% fats, 18% Carbohydrates and 3% Proteins.
|Unsaturated Fat||1.8 g|
Health Benefits: Coconuts are a strong anti-oxidants, are good for your skin and hair, contains medium chain Triglycerides that help in burning fats, are hypo-allergenic, have high dietary fiber and help in effective diabetes management.
Trivia: Coconut tree is called the tree of life because every part of this tree can be used to make something useful. An average coconut tree takes about 15-20 years to reach its peak at which it can produce about 75 coconuts annually!
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Nutrition Facts: Extremely high in dietary fiber, Flax seeds have a healthy composition of Vitamin B complex group and essential trace metals. They are made up of 22% Carbohydrates, 66% of fats and 12% proteins.
|Unsaturated Fat||36.2 g|
Health Benefits: Flax seeds boost overall health, lower bad cholesterol, strengthens nails, relieves Rheumatoid Arthritis, controls blood sugar and hormonal levels, improves digestive tract health and is anti-cancer in nature.
Trivia: In many countries flax seeds are considered to be an important alternative medicine. In India they play an important part in Ayurvedic treatments.
Know more about it on Flaxseed Oil Health Benefits That You Should Know For Better Health
Nutrition Facts: Hazelnuts are truly beautiful in their taste and catching up on popularity even in regions where they do not grow naturally. They are made up of 11% Carbohydrates, 81% of fats and 8% proteins.
|Unsaturated Fat||53.6 g|
Health Benefits: Hazelnuts take care of your cardiovascular health, have high folate, give out goodness of vitamin E, boosts muscle function, strengthens bones, helps in diabetes management and helps in blood production.
Trivia: Hazelnuts have no cholesterol even though most of its calories come from fats! Most of the hazelnuts produced around the world are used as an additive to the chocolate.
Know more about it: Hazelnut 7 Health Benefits [No 3 Is Reason To Love It] | Nutrition Fact
10. Macadamia nuts
Nutrition Facts: Macadamia nuts are high fiber and high fats nuts with almost no glycemic load even in a hundred grams serving. They are made up of 8% Carbohydrates, 88% of fats and 4% proteins.
|Unsaturated Fat||60.4 g|
Health Benefits: Macadamia nuts reduce glucose spike in the blood, provide instant energy, raises hemoglobin levels, is a natural appetite suppressant, maintains healthy and strong bones, is anti-inflammatory, is good for skin and hair, uplifts gastrointestinal health and maintains electrolyte balance.
Trivia: Macadamia nuts are called queen of nuts and are native to Australia. Considered to be the tastiest nuts by many, the top producer of these nuts is the island of Hawaii.
Know more about it on Macadamia Nut 10 Health Benefit N Nutriton Facts | Side Effects
Nutrition Facts: Peanuts are a very popular snack and its oil is used in many parts of the world for cooking. Peanuts are basically 73% fats, 11% Carbohydrates and 16% protein with nil glycemic load.
|Unsaturated Fat||41.3 g|
Health Benefits: Peanuts are calorie rich but control bad cholesterol, is anti-cancer in nature, maintain gastrointestinal health, reduces the risk of stroke and maintains overall cardiac health, is a great potion for skin and plays an important role in balancing minerals of electrolyte.
Trivia: After Jam, peanut butter is the most favorite spread for bread. Archibutyrophobia is associated with the fear of peanut butter getting stuck to the roof of your mouth!
Nutrition Facts: Pecans are a great accompaniment with drinks and in parties. They are high on saturated fats and fiber. They are also a rich source of minerals and trace metals. Pecans are made up of 87% fats. 8% carbohydrates and 5% proteins.
|Unsaturated Fat||62.4 g|
Health Benefits: Pecans are high energy, effective anti-oxidants, are anti-cancer, improve metabolism of the body, are excellent for your skin health and improves its elasticity, are anti-aging in nature and play an important role in boosting muscle function and maintaining electrolyte levels in the body.
Trivia: US is the largest producer of Pecans with 90% share in its production at 250 million pounds an year. Pecans have over 100 varieties and they have mostly names inspired by native American tribes.
13. Pine nuts
Nutrition Facts: Pine nuts are made up of 8% Carbohydrates, 85% of fats and 7% proteins with almost no glycemic load. It has healthy composition of Vitamins especially the B complex group along with essential trace metals.
|Unsaturated Fat||52.9 g|
Health Benefits: They control the bad cholesterol in the body, are an excellent anti-oxidant, maintain the youthful look of your skin, are gluten free, have anti-cancer properties and are good for women planning to get pregnant.
Trivia: The pine nuts have two outer shell of which pine cone is the first. Some species of pine have a weird property called Pine nut syndrome which makes everything you eat taste bitter or metallic.
14. Pistachio nuts
Nutrition Facts: Pistachio nuts are highly versatile and usually taste best in roasted form whereas their raw form is used as a garnish. They are made of 68% fats, 19% Carbohydrates and 13% proteins. They are a rich source of Vitamin B complex group and other minerals and metals.
|Unsaturated Fat||38.1 g|
Health Benefits: They are great for your heart, have anti-inflammatory properties, is anti-diabetic, increase hemoglobin, boosts nervous system, prevents macular degeneration, boost immunity and brain function.
Trivia: Pistachios are a dominant nut in Middle Eastern culture with Iran being the largest exporter of this nut. Pistachios are the most beautifully colored nuts with purple shell and green or beige interiors.
Know more about it on 18 Health Benefits Pistachios That Boost Complete Health
15. Poppy Seeds
Nutrition Facts: They are high fiber seeds with 66% of fats, 22% of Carbohydrates and 12% proteins. Vitamin content in poppy seeds is limited but they do have significant composition of metals and minerals.
|Unsaturated Fat||34.6 g|
Health Benefits: Poppy seeds are anti-inflammatory, helps in treating Carcinoma, protects from constipation, is great for your skin as a face pack, cures eczema and stimulates hair growth.
Trivia: Poppy seeds come from the plant which produces opium. However, poppy seeds replicate none of the effects of the opium. It has been used as a condiment from first century AD.
Know more about it: Poppy Seeds 11 Health Benefits You Should Know
16. Pumpkin Seeds
Nutrition Facts: Pumpkin seeds are mostly used as a garnish on the sweets and desserts. They are made up of 50% Carbohydrates, 36% of fats and 14% proteins. They are low on fats as compared to other nuts in their class.
|Unsaturated Fat||14.8 g|
Health Benefits: Pumpkin seeds boost your immunity, are good for your heart, maintain prostrate health, have anti-diabetic properties, induce better quality of sleep, are anti-inflammatory and control post-menopausal symptoms.
Trivia: Pumpkin is grown on all continents except Antarctica where nothing grows. A place called Morton in Illinois is the pumpkin Capital of the world!
Know more about it: Poppy Seeds 11 Health Benefits You Should Know
Nutrition Facts: Quinoa are super light and hardly have any vitamins. But it is their mineral and trace metal content which makes them super nutritious. It is made up of 14% fats, 71% carbohydrates and 15% proteins.
Health Benefits: Quinoa increases blood production, reduces cholesterol, repairs muscles, promotes Cardiovascular health, is good for bones, builds muscles, aids weight loss and promotes brain function.
Trivia: 2013 was the International Year of Quinoa as declared by the UN general assembly. It comes under the category of fruit and is not a grain thus ideal for people who suffer from gluten intolerance.
Know more about it Quinoa Proven 8 Health Benefits That Make It Superfoodon .
18. Sesame Seeds
Nutrition Facts: Sesame and its oil play an important role in many South East Asian cuisines. They are chiefly made up of 71% fats, 19% Carbohydrates and 10% of Proteins. With almost no glycemic load, they are rich in Vitamin B complex and mineral content.
|Unsaturated Fat||39.1 g|
Health Benefits: Sesame seeds prevent blood pressure, reduce cholesterol,is good for digestion, lends a great skin health, alleviates anemia, protects from free radical damage and provides relief to Arthritis patients.
Trivia: Of the total import of Sesame seeds to the US which was about 102 million pounds, the majority was used for burger buns! It is believed to be the first crop cultivated for its oil.
Know more about it: Sesame Seeds 8 Health Benefits & Nutrition Facts [Don’t Miss no 2]
19. Sunflower Seeds
Nutrition Facts: Sunflower seeds are made up of 14% Carbohydrates, 74% of fats and 12% proteins. They are high in fiber and are a powerhouse of vitamin E and Vitamin B complex. Apart from Vitamins they also boast of dense content of mineral and trace metals.
|Unsaturated Fat||41.6 g|
Health Benefits: They are a strong antioxidants, excellent for skin health, have anti-aging properties, lower bad cholesterol, are good for blood vessels, calms your nerves, reduces anxiety, promotes good quality of sleep and is anti-cancer in nature,
Trivia: Sunflowers are amongst the fastest growing plants and can grow 8-10 feet in a matter of six months! They mature in about 90-100 days and are usually harvested to produce cooking oil.
Know more about it: Sunflower Seeds 12 Health Benefits & Facts That Make Superfood
Nutrition Facts: Walnuts are also known as brain nuts due to the similarity of their appearance to human brain. They are also amongst the top most healthiest nuts and contain 83% fats, 9% Carbohydrates and 8% proteins.
|Unsaturated Fat||56.1 g|
Health Benefits: Walnuts protect your heart, have high Omega 3 & Omega 6 Content, promotes healthy weight loss, is anti-cancer, delays the process of aging and degeneration, is great for skin and hair, optimizes brain function and nurtures pregnancy.
Trivia: They are the oldest known tree food dating back to 7000 BC! Walnut tree takes about 5-7 years before it can bear fruits but can keep on producing for over 100 years. Walnut wood is considered amongst the best.
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