Health Benefits of Nuts
Rose May Pimentel in Health
Nov 09, 2020 • 2 min Read
Crunchy, convenient, and just a handful pack in a good dose of healthy fats, protein, fiber, minerals, and antioxidants. Nuts bring a variety of health benefits to the table, delicious, and versatile too.
A series of studies by the US Department of Agriculture Nutrient Data Laboratory confirmed that nuts are rich in protein, healthy unsaturated fats, fiber, vitamin E, folate, phosphorous, magnesium, potassium, and B vitamins. Here are some of the amazing benefits of nuts, from Healthline:
1. A Great Source of Many Nutrients
Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.
2. Loaded with Antioxidants
Nuts are antioxidant powerhouses. Nuts contain antioxidants known as polyphenols, which may protect your cells and “bad” LDL cholesterol from damage caused by free radicals.
3. May Aid Weight Loss
Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight. Nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts.
4. May Lower Cholesterol and Triglycerides
Nuts have impressive effects on cholesterol and triglyceride levels. Nuts may help lower total and “bad” LDL cholesterol and triglycerides while boosting levels of “good” HDL cholesterol.
5. Beneficial for Type 2 Diabetes and Metabolic Syndrome
Several studies have shown that blood sugar, blood pressure, and other health markers improved when people with type 2 diabetes and metabolic syndrome include nuts in their diet. First off, they’re low in carbs and don’t raise blood sugar levels. Thus, substituting nuts for higher-carb foods should lead to reducing blood sugar levels.
6. May Reduce Inflammation
Nuts have strong anti-inflammatory properties. Research suggests that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.
7. High in Beneficial Fiber
Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.
8. May Reduce Your Risk of Heart Attack and Stroke
Nuts are extremely good for your heart. It may significantly lower your risk of heart attack and stroke. Eating nuts increases “bad” LDL particle size, raises “good” HDL cholesterol, improves artery function, and has various other benefits.
Nuts can be enjoyed as a whole, as nut butter, or chopped up on food, healthiest raw or toasted. It’s one of the healthiest snacks you can eat, contain a wide range of essential nutrients. Nuts are also inexpensive, easy to store, and easy to pack when you’re on the go.
So whether you are trying to lose weight, improve your health, or simply care about eating well, try adding nuts to your diet. Nuts are essential parts of a healthy and balanced lifestyle. Don’t forget to check if you have a nut allergy before enjoying some of these crunchy and tasty treats. Go nuts with nuts!
Stay healthy and safe!
