Almond is the nutrition of nuts, "omnipotent king" vitamin E is the most.
no doubt, nuts are excellent nutrition. They not only contain high quality plant protein, but also contain dietary fiber, plant nutrients and antioxidants. Although they are all nuts, their nutrition has their own advantages. Recently, the United States' health Fortress' website reviews the nutrition of all nuts. Who can win the best in this nutrition?
the highest fat and energy
Champion: the fats, the fat 22 grams, the energy 204 thousand calories. Runner up: walnut, fat 21 grams, 201 thousand calories.
if you are afraid of gaining weight, you can choose the lowest caloric nut pistachio, with only 13 grams of fat and 162 thousand calories per serving.
Omega 3 fatty acids highest
Champion: walnut, 2.57 grams. Runner up: walnut, 0.28 grams.
the form of Omega 3 fatty acids in most nuts is alpha linolenic acid. Studies have shown that it can effectively reduce low density cholesterol, triglycerides, and blood pressure, but the content is not high, except for walnuts. The content of alpha linolenic acid in walnut is very high, leaving second walnuts far behind.
dietary fiber highest
Champion: almond, 3.3 grams. Runner up: pistachio, 2.9 grams.
if you want to find a snack with more fiber, nuts are definitely a good choice. About 23 almonds contain 3.3 grams, so that your daily fiber intake is easy to achieve.
calcium up to
Champion: almond, 75 mg. Runner up: Brazil fruit, 45 milligrams.
many people are not up to the standard of calcium intake every day. Eat plenty of calcium rich nuts, so that you can eat snacks at the same time, do a good job of calcium supplements.
vitamin E is the most
Champion: almond, 7.43 mg. Runner up: hazelnut, 4.26 milligrams.
nuts are known for their rich vitamin E. Vitamin E works like an antioxidant in the body, capturing free radicals that damage cells and cause cardiovascular disease and cancer. 1 ounces (about 23) almonds can provide half of the daily vitamin E.
total antioxidant capacity (ORAC)
Champion: walnut, 5980 umol TE (International Unit). Runner up: walnut, 4514 umol TE. The total antioxidant capacity of
is the index to quantify the total antioxidant capacity of different foods. The antioxidant capacity of 19 pecan valves is higher than that of a cup of pomegranate juice. Choose foods with high antioxidant capacity, which can help your diet reverse aging and stay away from disease.
in a word, the highest content of dietary fiber, calcium and vitamin E in nuts is almonds, while the Omega 3 fatty acids in walnuts are much higher than those of other nuts. When you eat nuts, choose salt free, seasoned and unbaked types.