Nuts

A Recent Study: Consuming Nuts Daily Can Lead To Better Health

Nuts, a healthy and tasty snack, are a source of plant food. Great levels of monosaturated and polysaturated fats, proteins, and fibres can be obtained from nuts. Some of the most commonly consumed nuts are:
  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Pistachios
  • Walnuts

Nutritional value

Rich in key nutrients, and providing a wide range of essential benefits, nuts are packed with antioxidants, vitamins, and minerals. Nuts provide key proteins, good fats, antioxidants, aid in cholesterol reduction, and help you live longer. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. Nuts are also loaded with minerals, such as magnesium, calcium, iron, zinc and potassium, antioxidant minerals too, such as selenium, manganese and copper. They also contain saturated fat, and other phytochemicals and plant sterols. "People often see nuts as food items high in fat and calories, so they hesitate to consider them as healthy snacks, but they are in fact associated with less weight gain and wellness," said first author of the study, Xiaoran Liu. “There are good things in nuts – healthy fats, omega 3, fibre, good plant phenols and health-promoting compounds,” Dr Rena Mendelson told Global News.

Health benefits

When analyzing the health benefits, researchers found that eating one-ounce serving of any type of nut is associated with a lower possibility of long-term weight gain and obesity. Preliminary studies have indicated that nuts have the following advantages:
  • Reducing the risk of gall stones
  • Reducing the chance of age-related blindness
  • Sustaining bone health
  • Reducing brain degeneration
  • Reducing risk of cancer

Best nuts to eat

Almonds Almonds reduce blood sugar level, blood pressure and lowers cholesterol. It also reduces hunger and promote weight loss. Brazil nuts Brazil nuts can increase a sense of fullness. They are one of the highest known food source of selenium, a mineral leading to improvement in insulin and glucose body responses. Cashews One of the lowest fiber nut, cashews contain vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium. Peanuts Peanuts are rich energy source containing mono-unsaturated fatty acids that prevents coronary diseases. Pistachios Pistachios are one of the most vitamin B6-rich foods around, also rich in potassium, fiber and antioxidants. Walnuts Walnut benefits are wide-ranging, offering multiple vascular aids, help with weight control, supporting brain health, and type 2 diabetic patients.

Recommended consumption quantity

Experts recommend consuming about 28 grams of nuts per day, which constitute about as much as what fits in the palm of your hand. Nuts can be taken together or selectively, as per one’s preference. An ounce of nuts constitute around 120 to 200 calories, depending on the type of nut consumed. Eating nuts has been associated with increased cognitive function to being a shield against Alzheimer’s. Now, scientists have added more benefits to that list, with low chances of occurrence of neurodegenerative disease, diabetes, cancer, and heart disease, according to a new study published in the International Journal of Epidemiology. Brittle yet buttery, nuts are an ultimate source of snack.

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