There are various types of nuts available in the market which includes Almonds, Walnuts, Pistachios, Cashews, Brazilnuts, Pinenuts, Hazelnuts, etc. All of them have similar nutrients and do the same thing for our bodies. These are full of nutrients best known to prevent heart diseases and diabetes.
All of the above mentioned ones may protect heart but few have more properties that support heart health. Include a 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 of the fruit extensions in a hard outer shell. When you say nut, the first nut may come into mind is a peanut but that is a myth. No, it isn’t, instead, it’s a legume. It is considered one of the categories because of their similar properties.
Though they are considered as a high-calorie food or snack, it is not at all associated with 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 LDL or bad cholesterol.
Replace 2 ounces (56g) of mixed nuts daily to the carbohydrate food. This will improve glycemic control and serum lipids in type-2 diabetes. Except for chestnuts, all others 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 rich sources of 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 aging of the brain:
Omega-3 is rich in walnuts which is a superfood for the brain. Vitamin E and antioxidants present in it prevent memory loss and dementia improving mental clarity.
Boosts the Mood:
Precursors of serotonin-like folate, tryptophan, vitamin B6 present in nuts convert 5-HTP to serotonin which boosts the mood preventing low mood, depression, lack of will power, and poor appetite.
Selenium content which is associated with goiter is in an ounce of dried, unblanched brazil nuts(544mcg) up to 777%. It is advised to take a handful of these at least 5 times a week.
One can either spice them up or sprinkle over food or salad but do not forget to consume these health bombs.
You may also like reading –