Nuts are a healthy snack option. Nuts are very much underrated, and mostly categorized in the “not so good for you” category, but they are indeed healthy.
They are rich sources of proteins, nutrients, good fats, antioxidants, and they aid in the reduction of cholesterol and help you live longer.
Recent studies have investigated some vital benefits of nuts, of which a meta-analysis of 33 studies found that diets high in nuts do not significantly affect weight gain or weight loss.
Even with the little effect on weight gain or loss, studies show that nuts eaters tend to live longer, due to their incredible ability in helping prevent a number of chronic diseases.
Check out some key health benefits of nuts below;
Highest in calcium of all nuts. Almonds are also high in fiber, vitamin E and magnesium. Eating almond-rich diets can help lower “bad” LDL cholesterol, total cholesterol and oxidized LDL cholesterol, and can help protect against diabetes.
Eating a meal with one ounce (28 grams) of almonds could help lower the rise in blood sugar that happens after a meal by 30% in people with diabetes, but not significantly in healthy people.
Almonds may also have a beneficial effect on your gut microbiota by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus.
Rich in iron, high in magnesium (more than almonds), and the unsaturated fat is predominantly oleic acid (the same as in olive oil). Cashews help prevent cancer, promote a healthy heart and strong bones, and also are good for your skin and hair (they are rich in copper).
A study showed that diets containing 20% of calories from cashews improved blood pressure in people with metabolic syndrome.
High in omega 3 fats, antioxidants, and phytosterols. Walnuts are good for your heart, can help protect against cancer, and are good for your brain aiding in reducing depression and the risk of age related diseases, such as Alzheimer’s.
Rich in unsaturated fats (mostly oleic acid), high in magnesium, calcium and vitamins B and E. Hazelnuts are good for your heart, help reduce the risk of cancer, and aid in muscle, skin, bone, joint and digestive health.
Technically a legume, highest amount of folates compared to other nuts; folates are essential for brain development. Peanuts are also high in Vitamin E. Peanuts promote a healthy pregnancy because of the high folates which help reduce the risk of birth defects. Peanuts also boost memory, help fight depression, and reduces the risk of heart disease.
Although high calories and fat, they are still good for you – especially men. Pecans contain beta-sitisterol which is aids in the relief of an enlarged prostate.
Similarly to almonds, pistachios may improve cholesterol levels — eating 2–3 ounces (56–84 grams) of pistachios a day may help increase “good” HDL cholesterol.
Also, pistachios may help improve other heart disease risk factors, including blood pressure, weight and oxidative status.
In a nutshell, eating nuts can help you live longer and healthier… The key is moderation!
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