The walnuts, almonds and peanuts they are packed with nutrients. They have protein, fiber, healthy fats, vitamins, and minerals.
Protein consumption is essential in a healthy diet. Protein is found in muscles, bones, skin, hair, practically every other part or tissue of the body.
Walnuts are a healthy snack to help you stay full and complete your daily protein intake.
How much protein do you need per day?
An adult woman requires 46 grams of protein daily and a man, 56 grams. A minimum of 0.8 grams of protein is recommended for every kilogram of body weight per day. Very active people should eat 1.2 to 2 grams of protein per kilogram of body weight, according to the Mayo Clinic.
What are the highest protein nuts?
Photo: Piviso / Pixabay
Although more than a nut it is actually a legume, their nutritional properties are very similar. The “cacao de tierra” is full of proteins, vitamins and minerals, which makes them a good food. Peanuts have 9.5 grams of protein per 1/4 cup (37 grams).
Peanuts stand out because they contain high levels of niacin and they are a good source of Vitamin E, two nutrients that protect against age-related cognitive decline. Including peanuts in your diet can help to prevent Alzheimer’s, according to Harvard researchers.
In addition, they are one of the best sources of biotin, a vitamin that helps convert carbohydrates, fats and proteins that we consume into energy.
Photo: Kafeel Ahmed / Pexels
Almonds are a crunchy and creamy seed rich in protein, fiber, vitamin E and magnesium. In 1/4 cup (35 grams) there are 7 grams of protein. The magnesium regulates the function of the muscles and the nervous system, the levels of sugar in the blood, and the blood pressure.
Pistachios contain many protein and they are also a source of antioxidants and healthy fatty acids. There are 6 grams of protein per 1/4 cup (30 grams) of pistachios.
Pistachios are among the nuts with fewer calories. There are 170 calories in ¼ cup, while there are 196 calories in ¼ cup of walnuts.
4. Cashew nuts
Photo: Engin Akyurt / Pexels
In 1/4 cup (32 grams) of cashews there are 5 grams of protein. Cashews are also an excellent source of copper. The body uses copper to produce Energy, connective tissues, blood vessels and the brain development. Copper also helps maintain the nervous system and immune system and activates genes.
In 1/4 cup (34 grams) of hazelnuts there are 5 grams of protein. Hazelnuts are rich in nutrients, provide magnesium, calcium and vitamins B and E.
According to a study published in the Journal of Clinical Lipidology, hazelnuts can help lower cholesterol.
Walnuts, almonds and peanuts are not only a source of protein, they stand out for their healthy fats, which can improve blood cholesterol levels, relieve inflammation and stabilize the heart rate.
It may interest you: