Nuts are part of a healthy diet, such as the Mediterranean diet. The benefits of nuts in reducing the risk of heart disease have been reasonably attributed to their composition of vitamins, minerals, unsaturated fatty acids, fiber, and phytochemicals such as polyphenols, tocopherols, squalene, and phytosterols.
More than 75% of the total fatty acids in nuts are unsaturated. This article covers the health benefits of nuts and how you can include them in your diet.
Nuts Are A Nutritional Powerhouse
- Nuts are a great source of unsaturated fats that lower the level of bad cholesterol (LDL) and increase good cholesterol (HDL) levels in your body.
- Nuts contain dietary fiber, which is essential for digestive health. It promotes gut health, gives a feeling of satiety, and helps prevent obesity.
- Regular nut consumption can be useful to improve the antioxidant capacity of the organism. Walnuts, chestnuts, and peanuts contribute significantly to the dietary intake of antioxidants.
- According to studies, consuming a significant amount of nuts per week reduces the risk of T2DM (Type 2 diabetes mellitus).
- Nuts are also rich in omega-3 fatty acids, which may improve cognitive function and memory.
- People suffering from T2DM have an increased risk for cardiovascular diseases. The consumption of nuts is associated with a reduction in and better control of plasma glucose and insulin levels. Regular nut consumption can help reduce the risk of cardiovascular diseases.
The above-discussed health benefits of nuts. While the overall micronutrient content of most nuts is similar, the specific micronutrient content may vary depending on the type of nut.
Almonds
Almonds are rich in vitamin E, an antioxidant, and also contain a moderate amount of fiber and protein. They are a good source of magnesium, which supports muscle and nerve function.
Cashews
Cashews are lower in fat compared to other nuts but contain a higher percentage of saturated fat. They are a good source of copper, which plays a role in energy production and collagen formation. They also contain some zinc, which is important for immune function and wound healing.
Peanuts
Peanuts are relatively high in protein and fiber. They are good sources of healthy fats, including monounsaturated and polyunsaturated, and contain some vitamin E and B vitamins.
Pistachios
Pistachios are lower in calories and fat compared to many other nuts. They are a good source of vitamin B6, which is important for cognitive function and red blood cell production. Pistachios contain some potassium, a mineral that helps regulate blood pressure.
Walnuts
Walnuts are the highest in omega-3 fatty acids among common nuts, which may benefit brain health. They are good sources of copper, manganese fiber, and vitamin B, essential minerals for various bodily functions.
How Do I Get the Benefits of Nuts?
To get the benefits of nuts, you can include them in your diet. Almonds, walnuts, hazelnuts, pistachios, peanuts, cashews, and Brazil nuts are among a few nuts you can include in your diet.
Here are a few tips to include nuts in your diet in a delightful way:
- Have a handful of dry or roasted nuts as a healthy snack.
- Add chopped nuts to yogurt, oatmeal, or salads for extra crunch and nutrition.
- Use nut butter (in moderation) on whole-wheat bread or crackers.
- Enhance the flavor and texture of your salads by tossing in a handful of toasted nuts, like almonds or cashews.
- Almonds and walnuts can add a taste to your favorite smoothie.
While nuts are incredibly nutritious, it’s important to remember that they are also calorie-dense. A serving size is typically around one ounce, or 28 grams, which is about the amount that fits in the palm of your hand.
Nuts are a delicious and versatile addition to a healthy diet. Packed with essential nutrients and offering a variety of health benefits, nuts can be a powerful tool for promoting heart health, weight management, and overall well-being. So, next time you’re looking for a healthy snack, grab a handful of nuts and enjoy their taste and numerous health benefits!
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