When it comes to health and well-being, nuts offer countless benefits. Learn all about it in this article.
Nut consumption has always sparked health debates about health. For some, it’s a perfect addition to their diet, while for others it’s considered a calorie bomb that can cause weight gain. Many parts of nuts contain significant fat and can actually lead to weight gain.
However, nuts in moderation can benefit the body as an essential nutrient.
These days, nuts are recommended as a healthy snack to quench the appetite, which often interferes with the diet. Nuts also provide other benefits worth adding to your diet.
What makes it so healthy? Why is it considered a nutritious food? In this article, we share the benefits of consuming nuts and the most recommended varieties.
Nutritional Properties of Nuts
Nuts are a high-calorie food. But they are also a great source of nutrients that will benefit your physical and mental health.
Avoid salting, frying, or roasting nuts when consuming them. Nutrients and health benefits can be enjoyed when consuming raw nuts.
Most nuts provide the following nutrients:
- Omega-3 fatty acids
- Monounsaturated and polyunsaturated fats
- Dietary Fiber
- Vitamins A, B and E
- Minerals (potassium, magnesium, calcium, iron)
- Vegetable sterols
Adequate Nuts Intake
Nuts are 80% fat. Although most are considered ‘healthy’ fats, they are still a major source of calories. It is therefore classified as a healthy food group but should be consumed in moderation. It should not exceed a small amount (40 grams).
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Eat as a substitute for foods high in saturated fat. Nuts contain polyunsaturated fats, which help the body get rid of harmful lipids such as bad cholesterol (LDL) .
Nuts to Add to Your Diet
The type of nuts you eat doesn’t really matter. Most contain high-quality nutrients that will provide equivalent health benefits.
The great benefits of eating nuts
Almonds contain starch, sugar, and large amounts of fatty acids. It is considered one of the best nuts because it helps control cholesterol and keeps the cardiovascular system healthy.
Brazil nuts are a great choice for their antioxidant minerals, fiber, and amino acids. It should only be consumed in small amounts, but it can be beneficial to your diet and block the negative effects of free radicals.
Because of their folic acid content, hazelnuts are a great food for pregnant women. It prevents heart disease and its fiber content helps you feel full longer.
Although peanuts are actually legumes, people associate them with nuts. Provides folic acid, high-quality protein, and isoflavones. Peanuts are good for heart health and preventing anemia.
These nuts have become popular as “heart-healthy” nuts. The essential nutrients in macadamia nuts help the heart function normally . Macadamia also helps the body regulate cholesterol levels.
Pistachios are great for quenching hunger between meals . It also contains antioxidants and healthy fats that reduce the risk of chronic or degenerative diseases .
The great benefits of eating nuts
Almost half of the nutrients are carbohydrates. The fat composition of chestnuts is similar to grains, and consequently is quite different from other types of nuts. It is recommended for weight loss diets because it is low in calories and gives a feeling of fullness .
Nut intake recommendations
You can include different types of nuts in your daily diet. However, knowing the right amount is important to keep it as part of a healthy diet.
The best way to eat it is raw, with no added chemicals or salt .
Although not recommended, it can be consumed with nut butter . It provides the same nutrients but has more calories.
Nut flour or nut milk is a popular way to add it to your diet. However, because it is combined with other ingredients, it often has more calories and may have slightly different properties.
Are you still on a nut-free diet? Choose a breed you like and take advantage of it.