There are a lot of nuts benefits for health since they are a good source of protein, healthy fats, fibers, vitamins, and minerals. There are a lot of types of nuts but the most commonly consumed nuts are:
- Brazil nuts
- Macadamia nuts
Here are some of the many health benefits of nuts and also keep in mind the quantity that you should eat per day
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Nutrition facts: according to USDA
Amount Per 1 cup (134 g) : % Daily Value*
- Calories 813
- Total Fat 72 g 110%
- Saturated fat 12 g 60%
- Polyunsaturated fat 20 g
- Monounsaturated fat 38 g
- Cholesterol 0 mg 0%
- Sodium 365.8 mg 15%
- Potassium 846.9 mg 24%
- Total Carbohydrate 28 g 9%
- Dietary fiber 9 g 36%
- Sugar 6 g
- Protein 27 g 54%
- Calcium 15%
- Iron 19%
- Vitamin B-6 25%
- Magnesium 76%
* Daily Values are based on a 2,000 calorie diet.
What are the top nuts benefits for your health:
Nuts are rich in protein, healthy fats, fibers, many minerals such as magnesium, potassium, calcium, plant iron, and zinc, and also contain a lot of vitamins like vitamins B1,B2, B3, and especially vitamin E. Oily seeds also contain antioxidants that stop the fats from going rancid too quickly.
1/Promote Heart Health
Many new clinical studies highlight the heart-related benefits of nuts because they contain unsaturated fats and antioxidants, so eating nuts regularly can promote heart health. Almonds Help Lower Cholesterol and Body Fat, Pistachios Help Lower Blood Pressure Under Stress, Walnuts Help Keep Arteries Clear, and Peanut lowers the risk of heart diseases.
The unsaturated fats in nuts can support cell growth and protect organs, including the heart. Also, a study found that incorporating almonds into the diets of participants with type 2 diabetes for 12 weeks reduced the risk of heart disease by positively affecting blood sugar.
Almond and Cashew in particular reduce the risk of heart disease by reducing the body’s levels of low-density lipoprotein (LDL) cholesterol, or also known as bad cholesterol which can block arteries. They can increase the amount of high-density lipoprotein (HDL) cholesterol, which helps remove LDL cholesterol from the arteries.
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nuts for health heart
2/Reduce Diabetes Risk
Nuts are loaded with monounsaturated and polyunsaturated fatty acids, so they can actually help people with type 2 diabetes by reducing the postprandial oxidative stress.
Eating nuts can improve the overall nutritional quality of people with diabetes diet.
3/Fight inflammation :
A study in 2016 found that frequent nut consumption can reduce inflammation. Nuts are rich in unsaturated fatty acids, and other constituents of nuts, such as dietary fiber, vitamin E, l-arginine, and phenolic compounds, have also been suggested to have anti-inflammatory effects.
4/Help weight loss :
Nuts are high in fat and calories which makes people avoid eating them, but regularly eating nuts is not associated with weight gain.
A study found that those who ate two or more portions of nuts a week actually had a 31% lower risk of weight gain, compared to those who never or rarely ate them.
Cashews are an excellent source of magnesium, and Magnesium is essential for regulating the metabolism of fat and carbohydrates, which may help in weight loss. Also nuts are high in fiber that is known for their benefits with their help in losing weight.
Recommended daily serving of nuts
The Australian Dietary Guidelines recommendation for adults is one serving which is approximately 30 grams or one handful. And because all nuts are similar in nutrient content, you ca include a wide variety of nuts as part of a healthy diet :
- 30 almonds
- 10 Brazil nuts
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons pine nuts
- 30 pistachios
- 10 whole walnuts or 20 walnut halves
- a small handful of peanuts or mixed nuts.
Nuts have so many benefits for your health and it is totally fine to eat nuts every day ( if you’re not already allergic of course) as long as you respect the daily recommendations.