1. Brazil nuts
It has a lot of selenium, a mineral which helps the thyroid produce hormones. In addition, it has anti-inflammatory effect, good for skin, hair and nails, as well as to lower cholesterol. Because the nut is quite large enough only 3-4 pieces a day.
Per serving (30 g): 187 calories, 19 g fat (4.5 g saturated), 4 g protein, 3 g carbohydrates, 1 mg of salt, 2 g of dietary fiber.
They have more iron than other nuts, so if anemia is, their very useful. Because of their softness and taste, cashew is quite possible to replace hard cheese in the topping salads.
Per serving (30 g): 160 calories, 12 g fat (2 g saturated), 5 g protein, 9 g carbohydrates, 1 g sugar, 2 g dietary fiber.
These nuts are rich in thiamin — vitamin B1, manganese and copper, as well as healthy monounsaturated fats that are in avocados and olive oil. So, macadamia — nut-the most underrated associated with cookies, although it can be added to salads.
Per serving (30 g): 204 calories, 21 g fat (0 g saturated!), 2.4 g protein, 3.9 g carbohydrates, 1 mg of salt, 2 g dietary fiber, 1 g sugar.
Actually it’s not quite walnut, but rather the culture of the legume family. Rich in protein, vitamins and minerals — magnesium and phosphorus. You can eat peanuts alone or in the form of oil, but don’t get carried away!
Per serving (30 g): 161 calories, 0.4 g fat (0 g saturated!), 7 g protein, 4.5 g carbs, 5 mg salt, 2 g dietary fiber, 1 g sugar.
Excellent ingredient of salads and a standalone snack. In pistachio nuts a lot of lutein and zeaxanthin, which are beneficial for the eyes. In addition, because they must be cleaned (on sale rarely already cleaned), you have a chance to eat less.
Per serving (30 g): 159 calories, 12.8 g fat (0 g saturated!), 5.7 g of protein, 7.7 g carbs, 2.1 g sugar, 3 g dietary fiber.
Rich in fatty acids omega-3, which are important to maintain good form and reduce the risk of heart attack. Walnuts have more calories and fat than other, but the fats here are good. In addition, nuts are very nutritious.
Per serving (30 g): 220 calories, 22 g fat (0 g saturated!), 5 g protein, 5 g carbohydrates, 1 mg of sugar, 2 g dietary fiber.
Source of vitamin E and thiamin. You can add it to cereal, yogurt, salads. It is suitable for virtually all dishes!
Per serving (30 g): 196 calories, 20 g fat (0 g saturated!), 2.6 g protein, 3 g carbohydrates, 1 g sugar, 2 g dietary fiber.