Скачать или смотреть What nuts are the MOST nutrient dense?

Consuming a 1-ounce serving of nuts and seeds daily reduces the risk of all-cause mortality, a general indicator of health and longevity, by an impressive 22%! DOI: 10.1177/2047487319843667

Nuts are some of the most nutritious, whole-food healthy fat sources out there! They are also one of the oldest-consumed foods, with archaeological excavations unearthing primitive nut-cracking tools dating back 780,000 years, alongside seven varieties of ancient nuts (wild almond, water chestnut, two types of acorns, two types of pistachios, and prickly water lily).
Nuts and seeds have wildly varying nutritional profiles, but they all tend to be high in unsaturated fat (except for chestnuts), minerals, and phytonutrients. One ounce of walnuts contains 183 calories, 1.9 grams of fiber, 4.3 grams of protein, 2542 milligrams of omega-3 fatty acids, 48% of the DV for manganese, 22% of the DV for copper, 11% of the DV for magnesium, 10% of the DV for phosphorus, and 8% of the DV for vitamin B6. And once of almonds contains 161 calories, 3.4 grams of fiber, 5.9 grams of protein, 37% of the DV for vitamin E, 32% of the DV for manganese, 19% of the DV for magnesium, 17% of the DV for riboflavin, 14% of the DV for copper and phosphorus, and 7% of the DV for calcium.
The most nutrient-dense nut is Brazil nuts with a Nutrivore Score of 694, followed by walnuts (303), hazelnuts (292), pistachio (265), almonds (234), pecans (221) and cashews (203).


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