Health Benefits of Nuts

Introduction

Nuts are used as snacks and in cooking and can be eaten in all kinds of diets, like keto or vegan. As nuts have a lot of health benefits whether it comes to good sources of nutrients or a lot of antioxidants.

It helps in weight loss, lowers bad cholesterol, and reduces the risk of metabolic syndrome like type 2 diabetes and heart strokes.

Nuts have a high amount of fibers which helps to reduce the inflammation at the cellular level.

What are nuts

Nuts are seed kernels, that are usually eaten by removing the cover, there are health benefits of nuts, such as help reduce the risk of metabolic syndrome, help reduce inflammation, contain lots of antioxidants

People eat nuts as snacks or toppings, but its benefits can be seen either way.

Nuts are high in protein and saturated fats.

We can add nuts to our diet in a lot of ways either just by eating them as snacks or can mixing them into our food.

Here are commonly used nuts

1. Almonds

2. Hazel nuts

3. Brazilian nuts

4. Cashew

5. Macadians

6. Pecans

7. Pine nuts

8. Pistachio

9. Walnuts

Though peanuts are legumes like peas and pulses, it has the same nutritional quality.

Here are some Health Benefits of Nuts

So when it comes to health people want to know how much nutrient value, of the edible item they are eating.

1. High nutrient value

Nuts are highly nutritious and 1 ounce of nuts contains

1. Protein: 5 grams

2. Fats: 16 grams

3. Carbs: 6 grams

4. Fibers:3 grams

5. Vitamin: 12% of reference daily intake

6. Magnesium: 16% of reference daily intake

7. Phosphorus:13% of the reference daily intake

8. Copper: 23% of reference daily intake

9. manganese:26% of reference daily intake

10. Selenium:56% of reference daily intake

Some nuts are higher in nutrient level than others like Brazilian nuts provide 100% of reference intake for selenium than others.

The carbs contents in nuts are highly variable, like hazelnut, brazil nuts contain 2 grams of digestible carbs per serving and cashews contain 8 grams of digestible carbs per serving.

If you want to read about the vegan diet link is below

https://www.sweta1301.com/post/benefits-of-being-vegan

2. Nuts are loaded with antioxidants

Nuts are the powerhouse of antioxidants, It has polyphenols, that help to reduce the oxidation of free radical that finally lead to inflammation.

Walnuts and almonds can protect delicate fats in your cells from being damaged by oxidation.

Eating walnuts and almonds increases the level of polyphenols, which leads to a decrease in damage of oxidation at the cellular level.

Study shows that after consuming pecans for 2-8 hours, the Bad cholesterol level(low-density lipoprotein) becomes low and make your heart more healthy.

Increase your consumption of healthful fats like extra virgin olive oil, avocado, grass-fed beef, wild fish, coconut oil, nuts and seeds. At the same time, keep in mind that modified fats like hydrogenated or trans fats are the worst choices for brain health.- David Perlmutter

3. Helps to maintain weight

As nuts are high in digestive crabs, they are high in calories but eating in moderation will make them lose weight.

They are high in fats as well, whether it is cashew nuts or walnuts, it help to lose weight when you eat in moderation, and it is high in omega-3 fatty acids as well.

Eating Nuts in moderation will help you lose a couple of inches and make you feel full for a longer time.

Replacing your unhealthy snacks with nuts is always a good option for us.

It will help you to fulfill your reference dietary intake and even digestible carbs intake.

1. Eating nuts will make you full for longer

2. And you can replace your unnecessary munching with nuts, which help to lose some weight.

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4. Lower the cholesterol and Triglycerides

So eating nuts will not only help to fulfill your dietary intake but also help in lower the risk of heart attack and any other heart ailments.

1. As eating nuts, especially walnuts, and almonds will lower the level of LDL i.e. bad cholesterol, and (Low-density lipoprotein) which reduces blood pressure and leads to a healthy heart.

2. Secondly, nuts are high in fiber and omega-3 fatty acids, and have more unsaturated fats than saturated ones, which lead to low triglyceride levels in the bloodstream. Helps to have healthy blood pressure and heart.

3. CRP (c-reactive protein), helps to check the inflammation level in the body. So eating nuts will help you to lower CRP level in the blood, and reduces the inflammation in the body as well.

5. Lower the risk of type-2 diabetes and metabolic syndrome

Metabolic syndrome is high blood pressure, high blood sugar levels, and high risk of heart risk. So eating nuts moderately can help you reduce this metabolic syndrome.

As nuts are low in carbs and high in food fats, eating nuts will never spike up your blood sugar level.

1. Eating nuts will balance your blood pressure and reduce the risk of heart attack. Adding it to your diet will help you to reduce all metabolic syndrome.

2. Eating nuts will reduce CRP(C- C-receptive protein) and help to reduce inflammation in the entire body. Again led to a decrease in the risk of metabolic syndrome.

3. Eating nuts will help you to reduce oxidative stress at cellular levels leading to have increase in the antioxidants in your body.

6. May reduces inflammation

So as we discuss above that nuts have tendency to reduce metabolic syndrome, and other heart aliment, when it will eat in moderation, its always suggested to have it every day in adequate amount.

Stuides shows that if we eat walnuts, pistachio and brazilan nuts it will make reduce the inflammation in our body.

As it will help to low the level of CRP(c-receptive protein) level in blood, that determines the inflammation in our entire body.

7. High in beneficial fiber

So we all know that fiber cant be digested by our body, but the bacteria in our colon will help to digest it well. And fiber has it own health benefits in our digestive system.

Many types of fiber act as prebiotics and help to have healthy gut.

Nuts have adequate amount of fiber in it that help to have health gut and digestive system.

As nuts has fiber in it, it will help you to feel full for long time that lead to weight loss. As it decrease the calories abosrtion and increase gut health.

8.Delicious, Versatile, and Available.

Nuts are easily available in grocery stores, you can add it as food topping, sprinkle it. Or can just tossed it and have it like snacks. In various recipes the nuts are consider as good option to give nuttiness to your icecream, or any other dessert that you enjoy the most.

Conclusion

Above i have mention all the benefits of nuts, Let me know if you know any other additional benefits of nuts in comment section. Other then this you can enjoy your nuts as snack or as topping, without any guilt of calorie intake.