Amazing health Benefits Of Eating Nuts Everyday You Never Know

Different types of Nuts

Everyone loves eating nuts and why not! it is delicious and nutrition rich. Nuts have so many nutritions which makes it a healthier food choice.

Nuts contains bioactive compounds like high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.

The most popular edible tree nuts are almonds, hazelnuts, walnuts and pistachios. Other common edible nuts are pine nuts, cashews, pecans, macadamias, and Brazil nuts. Peanuts also considered to be in the nut food group.

Nuts are nutrient dense foods. Nuts have a high total fat content, ranging from 46% in cashews and pistachios to 76% in macadamia nuts, and they provide 20 to 30 kJ/g.

NUT NUTRITION

Nuts have many different nutritions. Among the constituents of nuts there are significant amounts of essential micro-nutrients.

Nuts contains folate, antioxidants vitamins, phenolic compounds and tocopherol.

Nuts are cholesterol-free, but their fatty fraction contains sizeable amounts of chemically related non-cholesterol sterols belonging to a heterogeneous group of compounds known as plant sterols or phytosterols.

Nuts are richest in fat after vegetable oils. However, the fatty acid composition of nuts is beneficial for our health because the saturated fatty acid content is low (4-16%) and nearly half of the total fat content is made up of unsaturated fat, mono-unsaturated fatty acids in most nuts.

HEALTH BENEFITS OF EATING NUTS

Nuts For Heart Health

Nuts are beneficial for our heart and researches supports that. Various studies shows that an handful of nuts everyday can reduce the risk of heart disease significantly.

Nuts contain a variety of nutrients and other bioactive substances that work together to achieve the  heart protective effect. 

• Nuts have mono-unsaturated and poly-unsaturated fats that help regulate blood cholesterol.

• Nuts have fiber and plant sterols that help reduce cholesterol re-absorption from the gut.

• Nuts contains Arginine (an amino acid which is converted to nitric oxide in the body) which helps keep blood vessels elastic, thereby reducing the risk of atherosclerosis.

• Nuts have antioxidant vitamins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and inflammation. 

• Nuts have naturally low sodium and high potassium levels which assist in maintaining healthy blood pressure.

Nuts For Diabetes

It is found that nuts may reduce the risk of developing type 2 diabetes.

Studies have shown that eating a handful of nuts at least four times a week reduces the risk of developing type 2 diabetes, compared to eating fewer or no nuts. This effect is attributed at least partly to the high levels of monounsaturated and polyunsaturated fats found in nuts, which are believed to enhance insulin sensitivity.

Nuts has lower GI value, it means slowly increases the blood glucose level in comparison to high GI food. Therefore nuts benefit people with type 2 diabetes. 

When added to meals rich in carbohydrate, nuts slow the passage of the meal through the gut and reduce blood glucose levels following the meal. The phytochemicals found in nut skins may slow carbohydrate digestion.

Nuts can also help reduce the risk of developing Metabolic Syndrome. It is za cluster of metabolic measures that if left untreated, can lead to type 2 diabetes, heart disease and hypertension (high blood pressure).

Nuts For Weight Control

Nuts are good for weight control. A small handful of nuts every day is not associated with a weight gain, and may in fact help reduce the risk of obesity. There are several mechanisms by which nuts help manage weight.

• The healthy fats, protein and fiber in nuts can help you feel fuller, which helps to control appetite and satisfy hunger.

• Some of the fat is trapped in the fibrous structure of the nut, so it passes through the body rather than being absorbed.

• Nuts can increase energy expenditure by approximately 10%. 

• Nut eaters have found lower BMI than who don't. 

HOW MUCH YOU SHOULD EAT

After knowing the health benefits of eating nuts you must thinking of how much quantity of nuts is good for us. The 2013 Australian Dietary Guidelines state that a serve of nuts is 30 gm. Much research has also confirmed that at least 30 gm of nuts a day is beneficial to health.

You can also compare 1 serve of nuts with the following to understand better.

• 20 almonds. 
• 4 chestnuts.
• 20 hazelnuts. 
• 15 macadamias. 
• 15 pecans. 
• 2 tablespoons of pine nuts.
• 30 pistachio kernels. 
• 5 whole walnuts.

Nuts are healthy and energy dense. It has many different nutrients. Eating nuts regularly helps our body to stay out from the diseases like cardiovascular and diabetes.