1. Hazelnut: Hazelnut is rich in vitamin E and folic acid. According to the data of USDA, hazelnut is also a good source of dietary fiber, B vitamins, protein, potassium and calcium.
2. Pine nuts: It should be noted that the calorie and fat content of pine nuts are not low. The calorie of pine nuts is 1 oz ≈ 1, 965,438+0 calories, but its fat is mainly monounsaturated fatty acids. At the same time, pine nuts are a good source of protein and dietary fiber, and the high content of vitamin K in pine nuts is unique among nuts.
3. Walnut kernel: The antioxidant content of walnut kernel is the highest among nuts. Walnut is rich in omega-3 fatty acids, linolenic acid and phytosterols, and 1 oz walnut kernel provides about 180 kcal.
4. Almond: The outstanding advantage is that it is rich in folic acid and vitamin E, and almond is the nut with the most abundant nutrients, rich in dietary fiber, magnesium, potassium, calcium, zinc and protein. In addition, almonds can improve satiety, so eating a handful every day helps to control appetite. 1 oz almonds contain about 163 kilocalories.
5. Pistachio nuts: It should be noted that pistachios are low in fat and calories and high in dietary fiber, and eating pistachios is not easy to gain weight. Pistachio nuts are a good source of vitamin B6, protein, potassium and thiamine.
6. Peanut: Theoretically, it belongs to leguminous plants, so it contains more protein than most nuts. Peanut is rich in antioxidant components, which can protect cell health. The content of vitamin E in peanuts is particularly high, which is good for the skin.
7. Hickory: Hickory, also known as hickory, is a kind of nut native to temperate regions of North America. Extremely rich in nutrition, rich in protein, amino acids, vitamins and trace elements.
8. Cashew nuts: rich in iron, twice as much as beef, especially suitable for vegetarians and pregnant women. At the same time, cashew nuts also contain calcium, vitamin B, zinc, folic acid, vitamin E and trace omega-3 fatty acids.
9. Hawaiian fruit: It is famous for its crispy meat and creamy taste. It is rich in monounsaturated fatty acid oleic acid and vitamin B 1, which can promote the conversion of sugar into energy.
10, Brazil nut: It should be noted that Brazil nut is also called Brazil chestnut, which looks like abalone, tastes delicious and has high nutritional value. The content of trace elements such as calcium, iron and phosphorus in Castanea brasiliensis is higher than that in many other nuts.
The above contents refer to Baidu Encyclopedia-Brazil Nut, Baidu Encyclopedia-Macadamia Nut and Baidu Encyclopedia-Almond.