Health Benefits of Eating Nuts
- By: Mark Danny
Copyright (c) 2014 Mark Danny
Nuts such as almonds, pistachios, walnuts and peanuts are rich sources of healthful nutrients. They are great contributor to the health of your heart, your brain and your immune system.
Source of Heart Healthy Fat
Nuts are found to be rich in mono and polyunsaturated fats. These fats reduce inflammation in the body and maintain the regular structure of different cells in our body. Meat and processed food contain saturated fats which are harmful for our body as they trigger inflammation.
Including healthy fats in your diet in the form of nuts can reduce cholesterol and decrease inflammation. According to the study published in "British Medical Journal" (1988) people who take nuts five times a week had a 35% reduction in heart attack and cardiovascular diseases.
It is found that nuts are rich in arginine which improves blood vessel functioning. Fiber and vitamin E found in nuts are also heart healthy and prevent many cardiovascular diseases. Walnuts contain omega-3 fats that prevent irregular heart rhythms. Nuts may not the only thing that ensures healthy heart but adding nuts to your balanced diet can take you few steps away from cardiovascular diseases.
Rich in Filling Fiber
Fiber can be helpful in reducing your weight. It actually slow down your digestion and makes you feel full for the long time. This would result in eating less and finally cause weight loss. A study has indicated that intake of fiber from vegetables, fruits and nuts reduce the level of cholesterol in human body. A research published in "The American Journal of Clinical Nutrition" reveals that cholesterol level of people reduced by 25% after consuming nuts. Researchers found that nuts contain fiber and minerals which were responsible for cholesterol reduction.
Source of Protein
Nowadays doctors are recommending plant based protein for the prevention of heart diseases and cancer. A research published in the journal "Circulation" (2008) reveals that those women who prefer plant-based diet had decreased risk of getting heart diseases and cancer. Nuts are discovered to have 6 g of protein on average. So it can be helpful in the prevention of many diseases.
Rich in Minerals
Nuts are rich sources of many mighty minerals such as zinc, magnesium, calcium and phosphorus. The intake of such minerals is essential for bone development, immunity and production of energy. A study indicates that people who consume highest amount of magnesium are less likely to suffer from inflammation than people who take magnesium in lower amounts. Inflammation is the cause of many diseases such as heart diseases and type II diabetes.
Calcium is widely known as essential mineral for bone development but it is also important in sending signals to cells and in producing energy. One ounce of almonds is a source of 75 milligrams of calcium.
Some nuts are rich sources of plant sterols that are found to lower the cholesterol level of human body. These sterols are added artificially in margarine and orange juice for achieving health benefits but nuts contain these sterols naturally.
Nuts are usually underrated by common people as nutritious diet but the reality is that a small handful of nuts give you protein, fiber, unsaturated fats, vitamins and minerals.
Including sufficient amount of nuts in your diet not only give your taste buds some variety but also gives you all the required minerals and nutrients that your body needs to remain healthy. Try to consume nuts without added salt or oils to gain all the health benefits. http://beetnikfoods.com/