Healthy nuts are a rich source of healthy fat, fiber and protein.
Healthy nuts are very good option for the snacks.
A lot of study have proven the health benefits of eating healthy nuts, particularly for reducing cardiovascular syndromes like risk for heart disease.
Table of Contents
5 healthy nuts
Walnuts an excellent healthy nuts
Walnuts is an excellent source of the omega-3-fatty acid also known as alpha-linolenic acid.
Consumption of walnuts significantly reduces total cholesterol and LDL cholesterol while increasing good HDL cholesterol. Possibly due to their high alpha linolenic acid content and other nutrients.
Walnuts may also improve other factors related to heart health, including systemic inflammation, blood pressure, and the normal flow of blood through the circulatory system.
Almonds a fabulous healthy nuts
Almonds contain a number of beneficial nutrients, particularly Vitamin E (an excellent antioxidant) and the mineral magnesium.
Studies have shown that almonds consumed as part of a low calorie diet may aid weight loss and lower blood pressure in people who are overweight and obese.
It is also beneficial for diabetics.
Eating about 30 grams of almonds almond with meals may help blow out the rise in blood sugar that happens after a meal by almost 30 percent in diabetics.
It also reduces inflammation in patients with type 2 diabetes. Both natural and dry roasted almonds are nutritious although the natural ones contain more Vitamin E.
Cashews
Cashews are of great choice particularly for magnesium like almonds.
A 30 grams of either cashews or almonds contains between 74 to 80 milligrams of magnesium.
Magnesium is an indispensable element involved in numerous bodily processes, including control of blood sugar level. It has been observed that low magnesium levels is strongly linked with poor control of both type 1 and type 2 diabetes.
Clinical trials have shown that altering low magnesium improves insulin response and lowers blood sugar levels. So all the diabetics should include a small quantity of cashews or almonds in their diet.
Pistachios
It is a kind of high fiber nut.
Pistachios improves cholesterol by increased level of good HDL cholesterol.
It consumption of about 50 grams along with meal may help in reducing the rise in blood sugar in diabetics.
Peanuts
Peanuts are not technically nuts, it don’t grow on trees and it is a legumes. However, they are often considered to be nuts and they have a similar nutrient profile and similar health benefits as nuts, but just for a fraction of the price.
A study including over 120,000 people found that high peanut intake was associated with lower mortality.
Interestingly, asthma and allergic disease rates may be lower in children of mothers who eat peanuts once or more per week during pregnancy. The authors of this paper said that women should not decrease peanut intake during pregnancy and that eating more may even be beneficial.
How to incorporate nuts in diet
- Raw nuts are healthy and nutritious and after adding some sweetener can replace candy which are not healthy.
- Roasted and salted healthy nuts can replace less healthful snacks like chips and namkeen.
- Healthy nuts can be added in the milk based drinks or their vegetarian milk such as almond milk, cashew milk, and walnut milk can be prepared.
Thus Healthy nuts contains a wide range of essential nutrients and offer several health benefits. In corporation of nuts in diet plan may helpful in reducing risk factors for many chronic diseases such as cardiovascular disease.
Scientific evidences
- de Souza, Rávila Graziany Machado et al. “Nuts and Human Health Outcomes: A Systematic Review.” Nutrients vol. 9,12 1311. 2 Dec. 2017, doi:10.3390/nu9121311
- Ros, Emilio. “Health benefits of nut consumption.” Nutrients vol. 2,7 (2010): 652-82. doi:10.3390/nu2070652
Disclaimer: This content including advice provides a general information only. It is in no way a substitute for trained medical practitioner opinion. Always consult a specialist or your doctor for more information. We do not claim any obligation for this information.
