5 Nuts that you must include in your daily diet

#4 Peanuts:

Unlike the other nuts in this group, peanuts grow underground. An ounce of peanuts is about 164 calories, along with 14 grams of fat, 2 grams of fiber, and 8 grams of protein, making it the most high-protein nut of them all. When consumed by pregnant women, the folic acid content in the peanut helps lower the risk of the baby being born with acute neural tube defects. An ounce of peanuts contains the following nutritional values:

7% Water
25.8 grams of Protein
16.1 grams of Carbohydrates
4.7 grams of Sugar
8.5 grams of Fiber
49.2 grams of Fat
6.28 grams of Saturated Fats
24.43 grams of Monounsaturated Fats
15.56 grams of Polyunsaturated fats and,
15.56 grams of Omega-6 Fatty Acids

Peanuts are rich in energy, vitamins, minerals, nutrients, and anti-oxidants. Peanuts aid in lowering the level of bad cholesterol and contains monounsaturated fatty acids like oleic acid that prevents coronary diseases. High concentrations of polyphenolic anti-oxidants are also present in peanuts, which have the ability in reducing the production of carcinogenic nitrous-amines. Consumption of up to two tablespoons of peanut butter each week also increase bodily levels of serotonin, that helps in fighting depression.

Regular consumption of peanuts has proven to reduce the risk of gallbladder stones in both men and women. Peanuts can also help in reducing the risk of colon cancer, especially in women. Eating two spoonfuls of peanut butter twice a week can reduce the risk of colon cancer by 58% in men and 27% in women.

Edited by Mayank Vora