Nuts are a good source of healthful fats, fiber and other beneficial nutrients. Each type of nut offers different nutritional benefits. It is among the best sources of plant-based proteins whether its raw or roasted.
The purpose of roasting nuts enhances flavor which creates a dynamic snacking experience. Roasted nuts can be digested much more effectively, satisfying your hunger more quickly than raw nuts. On the other hand, raw nuts has a very plain taste and won't be able to digest effectively.
| Advantages of raw nuts | Disadvantages of raw nuts |
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They preserve more of their naturally occurring nutrients such as antioxidants and vitamin E. |
They have less flavor, aroma and crunch. |
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They contain fewer calories and less fat content per gram. |
They may undergo exposure to PPO during pasteurization. |
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They contain less sodium. |
They contain natural compounds that reduce their digestibility, potentially causing bloating and stomach upset. |
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They contain fewer harmful free radicals. |
Might contain harmful bacteria and fungi |
Nuts provides key proteins and nutrients, good fats, antioxidants, aid in the reduction of cholesterol and you live longer. Below are some of the key benefits of a few different varieties of nuts;
Highest in calcium of all nuts. Almonds are also high in fiber, vitamin E, and magnesium. It helps to lower the cholesterol level and reduce the risk of heart disease, and can help to protect against diabetes.
Rich in iron, high in magnesium (more than almonds) and the unsaturated fat is predominantly oleic acid (the same as in olive oil). Cashews help to prevent cancer, promote a healthy heart and strong bones, and also good for your skin and hair since (they are rich in copper).
High in omega-3 fats, antioxidants and phytosterols. Walnuts are good for your heart, can help to protect against cancer and are good for your brain aiding in reducing depression and the risk of age related diseases, (such as Alzheimer's).
Rich in unsaturated fats (mostly oleic acid), high in magnesium, calcium and vitamins B and E. Hazelnuts are good for your heart, helps to reduce the risk of cancer, and aid in muscle skin, bone, joint, and digestive health.
Technically a legume, highest amount of folates compared to other nuts. Folates are essential for brain development. Peanuts are also high in vitamin E which helps to promote a healthy pregnancy because of the high folates that help to reduce the risk of birth defects. Peanuts also boost memory, help in fighting depression, and reduce the risk of heart disease.
Although high in calories and fat, they are still good for you especially men. Pecans contain beta-sitosterol which aids in the relief of an enlarged prostate.
All nuts are good for you, a healthy handful can lead to good health and longer life. So go nuts!
