Nuts are one of the most popular foods in the whole world. The reason for it is that nuts are very convenient, tasty, and you can enjoy it in any kind of diets. Moreover, even though it is high in fats, the health benefits of nuts are all undeniably impressive.
What are Nuts?
Nuts are actually considered as a fruit. Conversely, unlike any other fruit, this one is very high in fat and is not sweet at all. Nuts have a hard outer shell that normally needs to be cracked first before getting the fruit inside.
Good thing, there are some pre-shelled nuts in the market. You don’t need to crack it yourself.
Below are the most common nuts that we, people consume:
Even though peanuts are classified as legumes like the beans and peas, Nuts are referred to as it is since it has similar nutrition characteristics and properties.
Health Benefits of Nuts
Here are the 8 best health benefits of nuts:
1 Great Source of Wide-Array of Nutrients. Nuts are rich in many nutrients. An ounce of mixed nuts can contain:
Carbs: 6 grams
Magnesium: 16% of the RDI
Copper: 23% of the RDI
Manganese: 26% of the RDI
Selenium: 56% of the RDI
Protein: 5 grams
Fat: 16 grams, as well as 9 grams of monounsaturated fat
Phosphorus: 13% of the RDI
Fiber: 3 grams
Vitamin E: 12% of the RDI
However, some types of nuts may have a greater amount of some nutrients than the others. As an example, a single Brazil nut can provide more than a hundred percent of the RDI of Selenium.
Nut’s carbohydrate content is highly inconstant. Brazil nuts, Hazelnuts, and Macadamia nuts have lesser than 2g of consumable carbohydrates per serving, whereas cashews just almost have 8g of consumable carbohydrates per serving.
Having said, nuts are really an excellent food to be eaten especially in a low-carb diet.
2 Rich in antioxidants. Nuts as research says, are rich in powerful antioxidants. Antioxidants help in controlling free radicals. These free radicals are referred to as unsteady molecules that the body produces as normal part of the metabolism process.
Research shows that the antioxidant properties in almonds and walnuts can help in protecting the elusive fats in the cells from further damages because of oxidation.
3 Nuts in Losing Weight. Despite the calorie content of nuts, studies suggest that nuts actually can help in the process of losing weight.
4 Helps in Lowering Triglycerides and Cholesterol. Nuts are not just some kind of delicious foods. Its effects on the body’s Cholesterol and Triglycerides level is also astounding. It helps in lowering the “good” cholesterol and reducing the number of “bad” cholesterol in the body.
5 Helps in Reducing the Risk of Type 2 Diabetes. Hundreds of millions of people suffer from Diabetes type 2. Surprisingly, you cannot worry about it if you consume nuts. Studies show that nuts help in reducing the risk of Type 2 Diabetes.
6 Helps Reduce Inflammation. Nuts contain resilient anti-inflammatory properties which are beneficial in reducing the risk of chronic inflammation. Furthermore, it also helps in promoting healthy aging.
7 Rich in Fiber. Fiber does a lot of miracle in our body. And it is also one of the health benefits of nuts. Additionally, the fiber contained in nuts helps in promoting a healthier gut.
Here are the fiber-contents of some types of nuts in a 28g serving:
Brazil nuts: 2.1 grams
Macadamias: 2.4 grams
Pistachios: 2.9 grams
Pecans: 2.9 grams
Peanuts: 2.6 grams
Almonds: 3.5 grams
Hazelnuts: 2.9 grams
8 Helps Reduce Risk in Stroke and Heart Attack. Nuts are undeniably beneficial for heart health. Some researchers suggest that it can help in reducing stroke and heart disease risk because of its benefits in inflammation, cholesterol levels, artery function, and LDL practice size.
Some Thoughts on Nuts
Normally, the healthiest time in eating nuts is when it’s still raw or when you toast them. However, if you wish to toast it, make sure it’ll be in 350°F. Furthermore, researchers suggest that it’s best to avoid roasting nuts with vegetable or seed oils.
You can store the nuts in a room temperature because it will make them ideal for any on-the-go snack. This will be perfect for traveling. However, if you are to store them for a long period of time, refrigerating and freezing is the best way to preserve it. It will make the nuts fresher.
Even though nuts have a lot of amazing effects to the body, it is still important that you should control your intake of it. Just like any other foods, consuming huge amount of nuts can cause some side effects.
Nuts are unquestionably satisfying and tasty. You can enjoy it wholly, as a sandwich filling, and you can even put it in your diet. Whatever you do with it, the health benefits of nuts will, and will always be perfect for your body.