The common school of thought about nuts is that they are high in fats so most people stay away from them.
But even though they have a high fat content, they are packed with so many nutrients that one can benefit from which would be discussed in today’s blog.
Nuts are a very popular food and they are very delicious too. The high fat content nuts have is part of what makes nuts healthy! The fats in nuts are primarily monounsaturated fats, which are considered “good fats.” These fats are naturally occurring and do not pose the same health risks as saturated fats and other fats found in processed foods. The monounsaturated fats in nuts can lower your cholesterol, regulate your blood sugar and provide other valuable nutrients.
The high-calorie count of some nuts is balanced out by the protein these nuts provide in each serving. Eating a portion of nuts, one ounce or a small handful, at least four times a week can boost your health in a variety of ways. Here are some ways:
- Nuts are a great source of fiber
- They are high in protein
- Nuts are also rich in antioxidants
- They help lower bad cholesterol and raise good cholesterol which in turn can reduce the risk of heart diseases.
- They help you feel full and this is as a result of their high fiber content.
- They also aid in weight loss and
- They contain valuable nutrients, such as magnesium, copper, vitamin E, etc.
Now let’s look at some examples of these nuts and their individual health benefits
1. Almonds
Almonds are a popular tree nut that is often consumed raw or roasted. Almonds taste great plain, on salads or blended into almond butter. They are most often sold with the shell removed and are an easy and healthy snack.
While almonds are high in calories compared to other nuts, the body doesn’t absorb 10 to 15 percent of these calories because of how difficult the fats are to break down. Almonds are even considered a “superfood” because of their rich concentration of vitamins and minerals. Almonds are high in vitamin E and manganese, providing over 30 percent of the recommended daily intake of both nutrients. Almonds also contain magnesium, vitamin B2, phosphorus, calcium and copper, as well as many antioxidants.
2. Cashew Nuts
Cashews have a sweet and smooth taste that makes them perfect for consuming raw or roasted. Cashews have very low fiber compared to other nuts, but are hardly lacking in valuable nutrients to make up for it. Cashews contain vitamin E, vitamin K, vitamin B6, zinc, iron, selenium, phosphorus, magnesium and copper. These minerals and vitamins are all essential to a healthy functioning body.
One surprising health benefit of cashews is their ability to improve vision. Cashews contain high amounts of lutein and zeaxanthin, antioxidants that prevent damage to the macula (a small area in the center of the retina that allows you to clearly see objects directly in front of you).
3. Peanuts
Peanuts are one of the most well-known nuts. However, you may not know that peanuts can protect against gallstones. Peanuts are a great source of protein, healthy fats and antioxidants. Peanuts also contain copper, manganese, phosphorus, vitamin E and vitamin B1. One of the nutrients in peanuts that makes them unique is biotin. Biotin, also known as B7, assists in enzyme function in the body and helps strengthen nails and hair. Biotin is particularly important for pregnant women, any deficiency in biotin in pregnant women increases the risk of birth defects. Peanuts are also great for pregnant women because they contain folic acid which helps the development of the brain and nervous system of the baby.
Another unique health benefit of peanuts is that they can help protect against painful gallstones. Studies have shown that eating at least one serving of peanuts each week reduces a person’s risk of heart disease by 25 percent. This is due to the high concentration of healthy fatty acids that prevent the production of bad cholesterol.
4. Walnuts
Walnuts have a unique flavor and powerful crunch. Walnuts contain vitamin E, folate and anti-inflammatory properties that promote cardiovascular health. Plus they contain antioxidants and this makes them a powerful cleansing agent in the body, as antioxidants remove free radicals and help prevent damage.
Nuts are integral to a healthy, balanced lifestyle. Whether you are trying to lose weight, improve your health or simply care about eating well, try adding nuts to your diet but remember to eat in moderation because thy are still high in calories. Also consult your dietitian for proper recommendation on adding nuts to your diet.
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