Enjoyed on all kinds of diets from vegan to keto, nuts serve as a very popular food
Nuts are widely used seed kernels that come in a variety of shapes, sizes, and flavours. Due to their high fat and calorie content, these are used in cooking or eaten as a snack. Usually, they contain a hard, outer shell that needs to be cracked open to release the nut inside.
Enjoyed on all kinds of diets from keto to vegan, nuts serve as a very popular food. They’re tasty, convenient, and have a number of impressive health benefits. Nuts are considered to be a super-healthy food full of healthy fats, plant-based protein and lots of other nutrients.
Here we bring to you some of the health benefits of nuts. Have a look at why they’re so good for you.
1. Nuts are high in Antioxidants
Nuts are full of antioxidants, which are the compounds that help repair damaged and stressed cells. Antioxidants make a big difference and prevent a slew of diseases and conditions too. According to a study due to the presence of Antioxidants eating nuts can result in lower risk of cancer development or cognitive disorders, along with heart disease and diabetes.
2. Nuts May Aid in Weight Loss
Although nuts have a high-calorie food, research states that nuts may help you to lose weight. Studies show that Almonds have consistently been shown to promote weight loss. Also some research suggests that pistachios also aid weight loss as well. The reason behind this is, nuts can help regulate your hunger. Eating nuts can reduce hunger and the desire to eat, while increasing the feeling of fullness. Not only this adding nuts or seeds to meals and snacks helps give in giving power so as required.
3. Nuts May raise “good” HDL cholesterol
Nuts are considered to have impressive effects on cholesterol and triglyceride levels. Nuts namely, Pistachios have been shown to lower triglycerides. This super power of nuts of lowering cholesterol, may be due to their high content of monounsaturated and polyunsaturated fatty acids. Almonds and hazelnuts aid to raise “good” HDL cholesterol while reducing total and “bad” LDL cholesterol. Some studies show that macadamia nuts also lower cholesterol levels as well.
4. Nuts are Beneficial for reducing Type 2 Diabetes and Metabolic Syndrome
Nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes that happens to be a common disease affecting hundreds of millions of people worldwide. The main reason behind this is they’re low in carbs and don’t raise blood sugar levels much. Thus, adding nuts instead of higher-carb foods will lead to reduced blood sugar levels and hence benefits in the management of and prevention of diabetes. Research states that eating four servings of nuts a week was strongly associated with a lower risk of diabetes. Hence, eating nuts can help minimize common side effects and complications associated with Diabetes.
5. Nuts May Reduce Inflammation
Inflammation is our body’s internal mechanism of defending itself from injury, bacteria, and other potentially harmful pathogens. Nuts happen to be strong anti-inflammatory agents. Walnuts are high in a plant-based omega-3 fatty acid called ALA, which are known for their anti-inflammatory effects. Diets rich in walnuts have proved in reducing several markers of inflammation in the body. Again nuts are full of Antioxidants, that can also provide anti-inflammatory benefits.
6. Nuts Are High in Beneficial Fiber
Fiber provides many health benefits to our body and can reduce disease risk. These can help to keep you full, decrease calorie absorption, and improve your gut health.
Here are the nuts with the highest fiber content per 1-ounce (28-gram) serving:
- Almonds: 3.5 grams
- Pistachios: 2.9 grams
- Hazelnuts: 2.9 grams
- Pecans: 2.9 grams
- Peanuts: 2.6 grams
- Macadamias: 2.4 grams
- Brazil nuts: 2.1 grams
7. Nuts Are Good For Your Heart
Nuts are known to be extremely good for your heart. Several studies suggest that nuts help to lower the heart diseases and stroke risk. Nuts contain heart-healthy unsaturated fats and antioxidants, and eating nuts regularly can promote heart health. The more we add needed amounts of nuts in our diet, the lower the risk for coronary heart disease and other cardiovascular conditions.
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