HEALTH BENEFITS OF NUTS CONSUMPTION – A LITERATURE REVIEW
Abstract
Nuts are healthy snack alternatives. A frequent consume of nuts as part of a healthy diet is not linked with weight increase and may even contribute to lose weight. However, it's essential to keep under control the consumed quantity. Nuts have a high fat content. Because that they have a high amount of energy. The contained fat is mainly unsaturated; walnuts and pine nuts having a relatively higher quantity of polyunsaturated fats. Monounsaturated fats level is higher in almonds, pistachios, pecans and hazelnuts. Macadamia nuts, Brazil nuts and cashews and are higher in saturated fat. The carbohydrates contained amount is usually low; chestnuts are an exception – they’re lower in all types of fats and higher in starchy carbohydrate than other nuts. The high protein and fibers content propose them a valuable source of them. They also contain other nutrients such as vitamin E, potassium and magnesium. They can replace foods high in saturated fat and sugar (such as biscuits, chocolates or cakes).
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