Nuts are delicious as well as nutritious. However, fear of putting on extra flab prevents us from consuming nuts liberally. Although nuts are high in calorie, nonetheless, if you can overcome your binge eating habit, nuts are extremely beneficial for your health.
The nutrients present in nuts are good for your heart, brain and for your general physical health.
Nuts and weight gain
Nuts contain significant amount of fat. You would get around 200 kilocalories from about 30 grams of any nut. In fact, you would get about 180 kilocalories from fifteen cashews. Despite the high calorie, studies have shown that daily consumption of nuts is not responsible for weight gain. Researchers believe that by satisfying hunger, nuts are capable of reducing the urge for the consumption of other foods. For healthy living, you can consume 30 to 60 grams of nuts every day. It does not matter which nut you choose to have, because all types of nuts are beneficial for your health.
Peanut is a good source of vitamin E, folate, niacin and manganese. The fat present in peanuts is largely monounsaturated. Peanut is a rich source of resveratrol, an antioxidant that is extremely good for the heart. Studies have shown that consuming a handful of peanut, at least four times a week, could significantly reduce the risk of cardiovascular ailments.
Almonds are packed with essential nutrients such as vitamin E, protein, calcium, potassium, magnesium and dietary fibers. It is also a source of healthy unsaturated fatty acids. The monounsaturated and polyunsaturated fatty acids found in almond help to normalize the total cholesterol level in the body. The unsaturated fatty acids in almond also help to drive out the low-density lipoprotein or bad cholesterol from the body. Intake of almonds is associated with lower risk of heart diseases, low blood pressure, lesser risk of strokes and better cognitive function.
Walnut is a rich source of omega-3 fatty acid. Just like other nuts, walnut reduces blood cholesterol and raises healthy cholesterol level. Its antioxidant property reduces the risk of heart diseases, strokes, cancer, gallstones and Alzheimer’s disease.
The phytonutrients present in cashew are good for the heart, brain, bones and general health. Cashew is good for your oral health. It can prevent tooth decay by killing the harmful bacteria present in the mouth.