5 healthy nuts that can be an option for a snack a day

Various types of nuts are healthy for snacks

1. Soybeans

Soybeans are a type of healthy bean that is often consumed daily, especially for Indonesians. You can find soybeans easily in tofu, tempeh, milk, and they are even available in healthy snacks.

One cup of soybeans contains the following nutrients:

298 calories
28.6 grams of protein
10.3 grams of fiber
71 percent manganese
42 percent phosphorus
41 percent of vitamin K
29 percent vitamin B2

Soybeans contain isoflavones, a type of antioxidant that can help ward off cancer-causing free radicals. A large joint study from China found that eating soy can reduce the risk of stomach cancer by 15 percent, especially in women. In addition, another study from the Johns Hopkins School of Medicine Baltimore America, said that eating soybeans can reduce the risk of breast cancer in Asian women.

2. Almonds

Almonds are one of the healthiest nuts which are loaded with fiber, protein, and vitamin E. One serving of almonds contains roughly:

161 calories
6.1 grams of carbohydrates
5.9 grams of protein
14 grams of fat
3.4 grams of dietary fiber
7.4 milligrams of vitamin E
75.7 milligrams of magnesium
0.3 milligram riboflavin

Studies have also shown that almonds are one of the healthiest types of nuts that can help lower cholesterol levels in the blood. Meanwhile, another study published in the Journal of the American College of Nutrition suggests that eating almonds regularly can help improve insulin sensitivity for people with pre-diabetes conditions.

3. Walnuts

Walnuts or walnuts is a type of healthy bean with protein, copper and magnesium in it. At a dose of 30 grams of walnuts or walnuts contain roughly as much nutrients:

183 calories
3.8 grams of carbohydrates
4.3 grams of protein
18.3 grams of fat
1.9 grams of dietary fiber
1 milligram of manganese
0.4 milligrams of copper
44.2 milligrams of magnesium
96.9 milligrams of phosphorus

Walnuts are nuts that contain plant-based omega-3 fatty acids that can cut inflammation and reduce the risk of disease. Several animal studies have found that walnuts can also improve brain function and may improve heart health by reducing the level of cholesterol in the blood.

4. Cashews

Cashews are one of the healthiest types of nuts that are easily found in Indonesia. These nuts contain healthy fats that are beneficial for health. Cashews also contain antioxidants that can help protect against free radical damage and reduce the risk of chronic disease.

One ounce of cashews contains the following nutrients:

155 calories
9.2 grams of carbohydrates
5.1 grams of protein
12.3 grams of fat
0.9 grams of dietary fiber
0.6 milligram copper
0.5 milligrams of manganese
81.8 milligrams magnesium
166 milligrams of phosphorus

5. Pistachios

Pistachios contain a variety of vitamins, minerals and protein that are good for the body. In 1 ounce of pistachios, roughly contains the following nutrients:

161 calories
7.8 grams of carbohydrates
6 grams of protein
13 grams of fat
2.9 grams of dietary fiber
0.4 milligrams of copper
0.4 milligrams of manganese
0.4 milligrams of vitamin B6
0.2 milligrams of thiamine
137 milligrams of phosphorus

A study published in the Journal of the American College of Nutrition found that eating two to three ounces of pistachios per day can increase levels of good fats (HDL) in the body. Meanwhile, another study found that eating pistachios helps keep blood sugar levels normal after you eat carbohydrates such as rice or bread.