Health food

Therefore you should eat nuts

30-60 grams a day is good for health.

Therefore you should eat nuts

Therefore you should eat nuts

Nutritionist Cathrine Borchsenius Photo: Hjemmet Mortensen

Therefore you should eat nuts

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Eat Slim

– Nuts are some of the most nutritious we have. In addition to being packed with beneficial fatty acids, they contain both proteins, vitamins, minerals and antioxidants in abundant amounts. This makes them suitable as a small snack, “says nutritionist Cathrine Borchsenius at Nutricom.

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All-in-one solution

The combination of fiber and healthy fatty acids allows nuts to help lower the bad cholesterol (LDL). That way you can reduce the risk of cardiovascular disease.

– Some of the nuts, not least walnuts, are among the best plant sources of the favorable omega-3 fatty acids. Surveys suggest that those who eat nuts regularly, usually every day, stay healthier than those who only eat nuts once in a while. It may also appear that those who eat nuts regularly have easier to keep weight and are actually slimmer than those who do not eat nuts. Even though there are a lot of calories in your nuts, you will not necessarily depend on eating a lot of nuts, says Borchsenius..

Measuring and healthy

Researchers believe that those who eat nuts generally get less calories than others.

– Nuts are good because they contain a lot of protein, more than traditional protein bombs like fish, meat, and chicken. Those who eat nuts therefore tend to eat less food.

– Research shows that an intake of 30-60 grams of nuts a day is good for health. You can of course eat more than that too, but then it’s important that you eat nuts instead of other foods and not in addition to other foods so you do not get too much calories, “says the nutritionist.

Big differences

The nutrition table below shows that there are big differences in what the nut contains from fat, protein and fiber. In addition, the different nuts have different content of antioxidants and vitamins. The table shows numbers per 100 grams of nuts.

Cathrine’s top three nuts are walnuts, almonds and hazelnuts.

Enjoy

Fat (g)

Saturated fat (g)

Enumet (g)

Multi-purpose (g)

Omega-3 (mg)

Carbohydrate (g)

Fiber (g)

Protein (g)

Kcal

Walnut

65.2

6.1

8.9

47.2

9079

13.7

6.7

15.2

654

Almond

49.4

3.7

30.9

12.1

6

21.7

12.2

21.2

575

Hasselnut

60.7

4.5

45.7

7.9

87

16.7

9.7

15

628

Pistachio

46

5.6

24.2

13.9

262

27.7

10.3

21.3

571

Cashew

46.3

9.2

27.3

7.8

161

32.7

3

15.3

574

Peanut

49.7

6.9

24.6

15.7

3

21.5

8

23.7

585

Paranut

66.4

15.1

24.6

20.6

18

12.3

7.5

14.3

656

Coconut

64.5

57.2

2.7

0.7

23.7

16.3

6.9

660

Pekan

74.3

6.3

44

20.6

994

13.7

9.4

9.5

710

Macadamia

75.8

12.1

58.9

1.5

206

14.2

8.6

7.9

718

Walnut

– Walnuts contain a lot of protein and is also the nut containing the most Omega-3. It’s on top because it contains so much omega-3 and antioxidants, which most of us should get us more of, says Cathrine Borchsenius about this nut.

Therefore you should eat nuts

Photo: Illustration photo: www. Colourbox. com

Fat: 65.2g

Saturated fat: 6.1 g

Uniform grease: 8.9 g

Polyunsaturated fat: 47.2

Omega-3: 9079 mg

Carbohydrate: 13.7 g

Fiber: 6.7 g

Protein: 15.2 g

Kcal: 654

Almond

Contains both protein and fiber, which makes it well. Is also a good source of vitamin E, riboflavin and magnesium.

Fat: 49.4g

Therefore you should eat nuts

Photo: Illustration photo: www. Colourbox. com

Saturated fat: 3.7 g

Uniform grease: 30.9g

Polyunsaturated fat: 12.1 g

Omega-3: 6 mg

Carbohydrate: 21.7 g

Fiber: 12.2g

Protein: 21.2 g

Kcal: 575

Hazelnut

Hazelnut is a very good source of vitamin E.

Fat: 60.7g

Saturated: 4.5 g

Therefore you should eat nuts

Photo: Illustration photo: www. Colourbox. com

Uniform grease: 45.7 g

Polyunsaturated fat: 7.9g

Omega-3: 87 mg

Carbohydrate: 16.7 g

Fiber: 9.7g

Proteins: 15 g

Kcal: 628

pistachio

Pistachio nuts have as much protein and almost as much fiber as almonds. Good source of vitamin B6.

Grease: 46 g

Saturated: 5.6 g

Uniform Fat: 24.2g

Therefore you should eat nuts

Photo: Illustration photo: www. Colourbox. com

Polyunsaturated fat: 13.9g

Omega-3: 262 mg

Carbohydrate: 27.7 g

Fiber: 10.3g

Proteins: 21.3 g

Kcal: 571

Cashew

Cashew nuts contain a little less fat and a little more carbohydrate than other nuts. Good source of magnesium and copper.

Fat: 46.3g

Saturated fat: 9.2 g

Uniform grease: 27.3g

Polyunsaturated fat: 7.8 g

Therefore you should eat nuts

Photo: Illustration photo: www. Colourbox. com

Omega-3: 161 mg

Carbohydrate: 32.7 g

Fiber: 3 g

Proteins: 15.3 g

Lcal: 574

Peanut

Peanut is not really a nut, but a Belgian fruit. They contain a lot of protein and some niacin.

Fat: 49.7

Saturated fat: 6.9

Uniform Fat: 24.6

Polyunsaturated fat: 15.7

Omega-3: 3

Therefore you should eat nuts

Photo: Illustration photo: www. Colourbox. com

Carbohydrate: 21.5

Fiber: 8

Protein: 23.7

Kcal: 585

Brazil nut

Paranuts are the nuts that, with the exception of coconut, contain the most saturated fat. It is very rich in selenium.

Fat: 66.4g

Saturated fat: 15.1 g

Uniform Fat: 24.6g

Polyunsaturated fat: 20.6g

Omega-3: 18 mg

Carbohydrate: 12.3g

Therefore you should eat nuts

Photo: Illustrative photo: Wikipedia

Fiber: 7.5 g

Protein: 14.3g

Kcal: 656

Coconut

Coconut contains very saturated fat compared to other nuts. Good source of magnesium.

Fat: 64.5g

Saturated fat: 57.2 g

Uniform grease: 2.7 g

Polyunsaturated fat: 0.7 g

Omega-3: –

Carbohydrate: 23.7 g

Fiber: 16.3g

Therefore you should eat nuts

Photo: Illustration photo: www. Colourbox. com

Protein: 6.9 g

Kcal: 660

Pekan and macadamia

Pecans contain almost as much fat as macadamia nuts and have a good deal of Omega-3. Macadamia is the nut that contains the most fat and calories, but it is a good source of magnesium.

Fat: 74.3g

Saturated fat: 6.3 g

Uniform grease: 44 g

Polyunsaturated fat: 20.6g

Omega-3: 994 mg

Carbohydrate: 13.7 g

Fiber: 9.4g

Protein: 9.5 g

Therefore you should eat nuts

PENALTIES Photo: Illustration photo: www. Colourbox. com

Therefore you should eat nuts

MACADAMIAN NUTS Photo: Illustrative Photo: www. Colourbox. com

Kcal: 710

Macadamia

Fat: 75.8g

Saturated fat: 12.1 g

Uniform Fat: 58.9g

Polyunsaturated fat: 1.5 g

Omega-3: 206 mg

Carbohydrate: 14.2g

Fiber: 8.6g

Protein: 7.9 g

Kcal: 718

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