Walnut
Walnuts are rich in omega-3 fatty acids, especially DHA, which supports brain health and cognitive function. They also contain vitamins, minerals, and antioxidants that help reduce stress and improve hair and skin health.
Nutritional value (per 100g):
- Calories: 687kcal
- Protein: 15.6g
- Carbohydrates: 11g
- Fiber: 6.7g
- Fat: 64.5g
Plum
Raisins are rich in iron, which helps prevent anemia. Raisins aid digestion and can be used as a topping for a variety of dishes.
Nutritional value (per 100g):
- Calories: 308kcal
- Protein: 1.8g
- Carbohydrates: 74.6g
- Fiber: 6.8g
- Fat: 0.3g
Pistachios
Pistachios are a nutritious nut in the cashew family. They are rich in potassium, magnesium, vitamin B6 and carotenoids, which are beneficial for hemoglobin production and are good for vision, skin and digestive system.
Nutritional value (per 100g):
- Calories: 626kCal
- Protein: 19.8g
- Carbohydrates: 16.2g
- Fiber: 10.3g
- Fat: 53.5g
Cashew
Cashews are a type of nut that is high in monounsaturated fats, vitamins E and B6, protein and magnesium. They help lower bad cholesterol, support heart health and are beneficial in controlling type 2 diabetes.
Nutritional value (per 100g):
- Calories: 596kcal
- Protein: 21.2g
- Carbohydrates: 22.3g
- Fiber: 3.3g
- Fat: 46.9g
Almond
Almonds are low-carbohydrate nuts that are good for memory and slow down the aging of brain cells. They come in many different forms such as raw, roasted, and salted. Raw almonds are sodium-free, making them suitable for people with high blood pressure. However, due to their high calorie content, almonds should only be eaten in moderation, especially for people with type 2 diabetes.
Nutritional value (per 100g):
- Calories: 620.17kcal
- Protein: 21.15g
- Carbohydrates: 21.55g
- Fiber: 12.5 g
- Fat: 49.93g
