Health benefits of nuts.

Health benefits of nuts.

Nuts can be a great addition to a balanced healthy diet. Almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, and walnuts are some of the most popular nuts. Despite being high in fat, nuts have some impressive health benefits. The fats in nuts are primarily monounsaturated (known as good fats) Reducing cholesterol and triglycerides levels, 2 type diabetes, heart disease risks, stroke risk, heart attack risk, and inflammation are some of the nuts health benefits. They also help you feel full and alleviate hunger.

Here are some health benefits of considering nuts in your diet:

  1. Nuts contain an essential antioxidant.

Nuts are high in antioxidant which means they combat free radical damage and prevent dangerous inflammation. Scientists indicate that antioxidants in almonds and walnuts prevent damage to the macula. The macula is a small area that provides the sharp, central vision we need for reading, driving, and seeing fine details.

Mixed nuts and dried fruit in wooden bowl on wooden table top view. Walnut, pistachio, almond, hazelnut, cashews, apricot, berry, banana, pineapple, Healthy food and snack

  1. Nuts may help us lose weight.

Although nuts are high in calories, they can help us maintain a healthy weight and a healthy cholesterol level. Eating only a small number of nuts often delivers a sense of fullness that aid to alleviate hunger. Moreover, various studies show that our body doesn’t absorb all of the calories in the nuts. For instance, a package of almonds (28 gram) has 160- 170 calories, our body only absorbs about 129 of these calories.

  1. Nuts are known to lower bad cholesterol

Besides their delicious flavor, they help us maintain balanced cholesterol and triglyceride level. The high content of monounsaturated and polyunsaturated fatty acids may result in this cholesterol-lowering power of nuts. Studies indicate that almonds, hazelnuts and macadamia nuts appear to increase “good” cholesterol, and decrease “bad” cholesterol.

  1. Nuts can help us with the management of type 2 diabetes.

Type 2 diabetes is a common illness affecting a lot of people worldwide. Type 2 diabetes is a complex metabolic disease. Nuts are low in carbs and don’t increase blood sugar levels. Studies show that they also reduce blood pressure in individuals with diabetes and metabolic syndromes. For instance, almonds are known to have positive effects on diabetes.

  1. Nuts are high in fatty acids and great for reducing inflammation.

Nuts contain the most omega-3 fatty acids which combat inflammation. Inflammation is the body’s immune system’s response to an irritant. Studies suggest that various nuts like Brazil nuts, walnuts, almonds, and pistachios may fight inflammation and promote healthy aging.

  1. Nuts may lower the heart attack and stroke risk

Nuts contain fatty acids which are great for promoting blood and heart health. Scientists suggest that some nuts like walnuts may help heart arrhythmias and lead to an increase in “bad” LDL particle size and lower heart attack risk.

The bottom line is consuming nuts regularly may lead to improve health in many ways like lowering heart attack risk, decreasing cholesterol level ,and diabetes.

Here is the nutritional value of some nuts:

In 100 grCalories (kcal)Fat (gr)Protein (gr)Carbs (gr)Fiber (gr)Calcium (mgr)Iron (mgr)
Almond57949.93 21.15 21.55 12.52693.71
Pistachio56045.3220.1627.1710.61053.92
Walnut65465.2115.2313.716.7982.91
Cashew55343.8518.2230.193.3376.67
Peanut56749.2425.816.138.5924.6
Hazelnut62860.7514.9516.79.71144.7

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