There are various types of nuts available in the market which includes Almonds, Walnuts, Pistachios, Cashews, Brazil nuts, Pine nuts, Hazelnuts etc. All of them have similar nutrients and do the same thing for our body. These nuts are full of nutrients which are best known to prevent heart diseases and diabetes.
All the nuts may protect heart but few nuts have more properties that support heart health. Include few of these nuts to your daily diet and be healthy. These wholesome snacks have various health benefits which will be discussed in detail below.
What are Nuts?
These are the seeds or the fruit extensions in a hard outer shell. When you say nut, the first nut may come into mind is a peanut but is peanut really a nut? No, it isn’t a nut instead it’s a legume. Many people still don’t know that it’s not a nut but still it is considered as a nut because it has the properties of all the nuts.
The nuts family includes Almonds, Brazil nuts, Cashew nuts, Chestnuts, Coconuts, Flaxseed, Hazelnuts, Macadamia, Pecans, Pine nuts, Pistachio, Poppy seeds, Pumpkin seeds, Walnuts etc.
Though nuts are considered as a high calorie food or snack, it is not at all associated to weight gain. In fact those who eat nuts lose weight. The high fiber content in these nuts releases satiety hormones which control the appetite preventing you to take more calories. The high fiber content in nuts reduces the LDL or bad cholesterol.
However, tree nuts and peanuts are allergic to few people and thus it is recommended to check if you have allergy with any of these nuts.
Replace 2 ounces (56g) of mixed nuts daily to the carbohydrate food. This will improve the glycemic control and serum lipids in type-2 diabetes. Except chest nuts, all the nuts have large quantities of fats (mono-unsaturated and poly-unsaturated fatty acids) about 49-74% which preserves HDL or good cholesterol.
For Healthy Heart:
Nuts are a rich source nutrients required for a healthy heart. Just a 100g of nuts contains 49% of the daily required nutrients. It includes 131% vitamin E of the daily value, 2500mg of L-arginine amino acid. Vitamin E prevents plaque formation in the arteries. This plaque actually leads to chest pain, coronary artery disease, heart attack etc. L-arginine makes the artery walls healthy preventing the clogs in them and atherosclerosis.
The low sodium and high potassium content present in these nuts are very useful to reduce high blood pressures and maintain it in a healthy way.
Lowers the Risk of Gallstones:
The rich fibers and nutrients reduced the risk up to 25% in women who needed gallbladder surgery and reduced the risk of developing gallstones in men up to 30% when they took nuts 5 times or more per week.
The rich anti-oxidants, anti-carcinogenic properties in nuts prevent cancers especially in women. It reduces the risk of colorectal, endometrial cancer and colon cancer in women.
Vitamin E in nuts protects eyes and prevents age related macular degeneration which result in blindness slowly with age. Selenium helps in the absorption of vitamin E.
Delays ageing of brain:
Omega-3 is rich in walnuts which is a super food for brain. Vitamin E and anti-oxidants present in it prevents memory loss and dementia improving mental clarity.
Boosts the Mood:
Precursors of serotonin like folate, tryptophan, vitamin B6 present in nuts converts 5-HTP to serotonin which boosts the mood preventing low mood, depression, lack of will power, and poor appetite.
Selenium content which is associated to goiter is in an ounce of dried, unblanched brazil nuts(544mcg) up to 777%.
So nuts are very important for our health and just a handful of nuts should be taken at least 5 times a week. Now it’s up to you how you eat them. Take them spiced up or as a spread over food or topped over fruit salad or any other method.
So add them to your diet and be healthy, be happy.
Do let us know what are your favorite nuts and what health benefits you realized by eating them !
You may also like reading –
- Healthy Savory Waffles | Protein Rich Recipe
- Healthy Breakfast Recipe – Paneer Cheese Sandwich
- Book Review | UNJUNKED : Healthy Eating For Weight Loss By Suman Agarwal
- Best Foods for Flat Belly – Part 4
- 12 Foods for Maximum Weight Loss
- Best Foods for Flat Belly – Part 3
- 7 Foods that Sound Healthy, But Are Not