It is believed by some that eating nuts is unhealthy and harmful to the body and may lead to obesity and weight gain. However, many studies have shown that nuts have great benefits on the body, providing it with great energy and protecting it from diseases.
There is a high demand for eating various nuts, especially walnuts, pistachios and hazelnuts, because of their good taste and many benefits. Some argue that nuts lead to obesity and that they contribute to weight gain because they are high in fat. However, this belief was denied by many studies that confirmed that the fats gained from nuts are mostly unsaturated fats and full of omega-3 beneficial to the body.
Healthy for children and pregnant women
Even if the percentage of fat in nuts, as with walnuts and pistachios, is more than 60 percent, the benefits of eating nuts are much more than the harms. They contain a high percentage of proteins, minerals and vitamins. Nuts contain some essential nutrients, such as calcium. Almonds, for example, contain more than 250 mg of calcium in every 100 grams of it. It is a good amount to provide the body with calcium, which is useful for bones and is necessary for children and pregnant women. In addition, nuts contain high levels of iron, which treats osteoporosis and anemia.
The benefits of medicinal nuts are also many, the most important of which may be the prevention of heart and pancreatic diseases, as reported by the German health site "Zentrum der Gesundheit". And small meals of nuts per week protect the person from the risks of heart attack, prostate cancer and stomach cancer.
Numerous health benefits
Scientists from the prestigious American Harvard University had demonstrated the benefits of nuts in a previous study, and indicated that nuts not only reduce cholesterol in the blood, but can increase antioxidants and increase the body's resistance to various infections and diseases.
What is interesting about the Harvard University study is that some of those who were tested ate nuts daily at rates of up to 24 percent of the total food. After the experiments ended, their weight did not increase, but some of them lost a little weight.
Eat nuts occasionally
The nutritional benefits of nuts outweigh the disadvantages if it is better and organized. Because nuts contain little fluid or water, but they are rich in proteins and sugars. They are concentrated foodstuffs, so it is not recommended to eat them until fullness, because they will spare the body from eating other foodstuffs.
To avoid the risks of obesity and weight gain, it is preferable to eat nuts in small meals that do not exceed a tablespoon per day, or several small meals per week, as the Gesundheitstep website advises, because excessive eating may have adverse results on the body because they contain a high percentage of calories. thermal.
The benefits of nuts in general Although nuts are rich in fat, they also have a number of wonderful benefits for your health. Nuts are considered fruits, however, unlike most types of fruits, they are not sweet in taste and rich in fat. The health benefits of nuts include: Nuts are high in fat, low in carbohydrates and are a great source of many nutrients, including vitamin E, magnesium and selenium. Nuts contain antioxidants known as polyphenols, which may protect cells from damage. Nuts have been shown to help promote weight loss rather than contribute to weight gain, and several studies have found that not all of the calories in nuts are absorbed by the body. Nuts may help lower total cholesterol and triglycerides while boosting HDL levels. Several studies have shown that blood sugar, blood pressure and other health markers improve when nuts are included in the diets of people with type 2 diabetes and metabolic syndrome. Research suggests that nuts may be beneficial in reducing inflammation, especially in people with diabetes, kidney disease and other serious health conditions. Nuts may significantly reduce the risk of heart attack and stroke, because nuts increase good cholesterol, improve arterial function and have various other benefits for heart health. Below we mention to you the benefits of the most consumed nuts.. Read also: Calories in nuts of all kinds and the benefits of nuts for diet Benefits of nuts: Benefits of cashews When you mention the benefits of nuts, you may think of delicious cashews, cashews are very nutritious and a rich source of proteins and essential minerals, including copper Calcium, Magnesium, Iron, Phosphorous, Potassium and Zinc.
The benefits of nuts are really impressive, and when you get to know them in detail, you will keep eating them; It is considered a light and healthy meal. Although they are usually high in fat, the fats they contain are of the healthy kind, and they are also good sources of fiber and protein.
Numerous studies have shown that nuts provide various health benefits — especially in terms of reducing heart disease risk factors. In today's article, we present to you the most 9 types of delicious and delicious nuts with the health benefits of each one.
Health benefits of eating nuts:
Mix-Nuts
In general, the benefits of nuts are multiple, as they are good sources of fat, fiber, and protein. In fact, most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fats. However, they contain some saturated fats as well. Besides, nuts also contain a number of vitamins and minerals, including magnesium and vitamin E.
In fact, many studies have investigated and investigated the health benefits of increasing the intake of nuts. A review of 33 studies found that diets rich in nuts did not significantly affect weight gain or loss. However, despite it having little effect on weight, several studies have shown that people who eat nuts live longer than those who don't. This may be due to nuts' ability to help prevent a number of chronic diseases.
For example, nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels. In fact, one study in more than 1,200 people found that a Mediterranean diet plus 30 grams of nuts per day reduced the prevalence of metabolic syndrome more than a low-fat diet, or a Mediterranean diet with only olive oil.
Moreover, one of the benefits of nuts is that they may reduce the risk of developing other chronic diseases. For example, eating nuts may improve blood sugar levels and reduce the risk of some types of cancer.
“Eating nuts may help reduce risk factors for many chronic diseases, including heart disease and diabetes.”
1. Almonds:
Almonds contain a number of beneficial nutrients.
Almonds have many benefits
One serving — 28 grams or a small handful — contains:
Calories: 161
Fat: 14 g
Protein: 6 g
Carbs: 6 grams
Fiber: 3.5 grams
Vitamin E: 37% of the RDI.
Magnesium: 19% of the daily requirement.
Almonds might improve cholesterol levels. A number of small studies have found that eating a diet rich in almonds can reduce LDL and total cholesterol, as well as reduce the oxidation of LDL cholesterol, which is particularly dangerous for heart health. But, it's also worth noting that a large review - which combined the results of five other studies - concluded that the evidence is still insufficient to suggest that almonds undoubtedly improve cholesterol.
However, almonds consumed as part of a reduced-calorie diet may help with weight loss and lower blood pressure in people who are overweight or obese.
Additionally, a serving of 1 ounce (28 grams) of almonds may help reduce the post-meal rise in blood sugar that occurs, by up to 30% in people with diabetes, but not significantly in healthy people. Almonds have also been shown to reduce inflammation in patients with type 2 diabetes.
Finally, almonds may have a beneficial effect on the gut microbiota by supporting the growth of good gut bacteria, including Bifidobacterium and Lactobacillus.
2. Pistachio:
Pistachios
Pistachios are high in fiber. A 1-ounce (28-gram) serving of pistachios contains approximately:
Calories: 156
Fat: 12.5 g
Protein: 6 g
Carbs: 8 g
Fiber: 3 g
Vitamin E: 3% of the daily requirement.
Magnesium: 8% of the daily requirement.
Similar to almonds, pistachios may improve blood cholesterol levels. In fact, eating 2-3 ounces (56-84 grams) of pistachios a day may help increase HDL cholesterol.
Also, pistachios may help reduce risk factors for heart disease, including blood pressure, excess weight, and oxidative stress. Oxidative status refers to elevated levels of oxidizing chemicals, which can contribute to heart disease.
Besides, pistachios may help reduce high blood sugar after a meal
3. Walnut (Camel's Eye):
Walnuts
Walnuts are one of the most popular nuts and an excellent source of omega-3 fatty acids, especially alpha-linolenic acid (ALA).
A serving of walnuts (28 grams) contains approximately:
Calories: 182
Fat: 18 g
Protein: 4 g
Carbs: 4 grams
Fiber: 2 grams
Vitamin E: 1% of the daily requirement.
Magnesium: 11% of the RDI.
Walnuts appear to lower a number of heart disease risk factors, which may be due to the high content of alpha-linolenic acid (ALA) and other nutrients. Several large studies have found that eating walnuts significantly reduces total and LDL cholesterol while increasing HDL cholesterol levels. Walnuts may also reduce other factors related to heart health, including blood pressure and the normal flow of blood in the circulatory system. In addition, walnuts may help reduce inflammation, which can contribute to many chronic diseases.
Interestingly, a study in college students found that eating walnuts increased the level of “inferential reasoning,” suggesting that walnuts may have beneficial effects on the brain.
4. Cashews:
cashew
Cashews are part of the tree nut family and contain a good amount of nutrients. One ounce (28 grams) of cashews contains approximately:
Calories: 155
Fat: 12 grams
Protein: 5 g
Carbs: 9 grams
Fiber: 1 g
Vitamin E: 1% of the daily requirement.
Magnesium: 20% of the daily requirement.
A number of studies have been conducted to see if diets rich in cashews can improve symptoms of metabolic syndrome. In fact, one study found that a diet containing cashews at 20% of total daily calories may improve blood pressure in people with metabolic syndrome.
Another study noted that cashews increased the level of antioxidants in the diet.
Interestingly, some studies have shown that meals high in cashews might increase blood sugar in people with metabolic syndrome. Another larger study noted that a diet rich in cashews lowered blood pressure and increased levels of HDL cholesterol. However, it had no significant effects on body weight or blood sugar levels.
5. Pecans:
pecan
Pecans are often used in desserts, but they are nutritious on their own, too.
One ounce (28 grams) of pecans contains approximately:
Calories: 193
Fat: 20 grams
Protein: 3 grams
Carbohydrates: 4 grams
Fiber: 2.5 grams
Vitamin E: 2% of the daily requirement.
Magnesium: 8% of the daily requirement.
Some studies have shown that pecans can lower LDL cholesterol in people with normal cholesterol levels. Like other nuts, pecans also contain polyphenols, which are compounds that act as antioxidants.
In a four-week study, people who ate pecans for 20% of their total daily calories showed a significant improvement in the antioxidants in their blood.
6. Macadamia:
macadamia nuts benefits
Macadamia nuts contain a wide variety of nutrients and are a great source of beneficial monounsaturated fats.
One ounce (28 grams) contains approximately:
Calories: 200
Fat: 21 grams
Protein: 2 grams
Carbs: 4 grams
Fiber: 2.5 g
Vitamin E: 1% of the daily requirement.
Magnesium: 9% of the daily need.
Many of the health benefits of macadamia nuts are linked to heart health. This may be due to its high content of monounsaturated fats. In fact, a number of studies have shown that diets rich in macadamia nuts can lower both total cholesterol and LDL cholesterol in people with high cholesterol levels.
In fact, a diet rich in macadamia nuts produced effects similar to a heart-healthy diet recommended by the American Heart Association. Additionally, macadamia nuts may reduce other risk factors for heart disease, including oxidative stress and inflammation.
7. Brazil nuts:
brazil nut
Originally from a tree in the Amazon, these nuts are an incredibly rich source of selenium.
One serving (28 grams) of Brazil nuts contains:
Calories: 182
Fat: 18 g
Protein: 4 g
Carbs: 3 g
Fiber: 2 grams
Vitamin E: 8% of the daily requirement.
Magnesium: 26% of the RDI.
Selenium is a mineral that acts as an antioxidant. Despite its role in many bodily functions, you only need to get small amounts of it through your diet. One serving (28 grams) of Brazil nuts will provide you with more than 100% of your daily need for selenium. In fact, selenium deficiency is rare and usually only occurs in certain disease states. For example, one study found that people undergoing dialysis had a selenium deficiency. When these people ate just one Brazil nut a day for three months, their blood selenium levels returned to normal, and these nuts had an antioxidant effect in their blood as well.
Additionally, Brazil nuts can also reduce cholesterol levels, and may reduce oxidative stress and improve blood vessel function in obese teens.
Finally, Brazil nuts may reduce inflammation in both healthy people and people on dialysis.
8. Hazelnut:
Benefits of nuts and hazelnuts
Hazelnuts are very nutritious nuts. One ounce (28 grams) of hazelnuts contains approximately:
Calories: 176
Fat: 9 grams
Protein: 6 g
Carbs: 6 grams
Fiber: 3.5 grams
Vitamin E: 37% of the RDI.
Magnesium: 20% of the daily requirement.
Like many other nuts, hazelnuts appear to have beneficial effects on alleviating heart disease risk factors. One study found that a diet rich in hazelnuts lowered total cholesterol, LDL cholesterol, and triglycerides. It also lowers inflammatory markers and helps improve blood vessel function.
Furthermore, other studies have shown that a hazelnut diet can improve blood cholesterol levels while also increasing the amount of vitamin E in the blood.
9. Peanuts:
Peanut-benefits-nuts
Unlike the other nuts mentioned in this article, peanuts are not the fruit of a tree, but rather belong to the legume family. However, it has nutritional and health benefits just like other nuts.
One ounce (28 grams) of roasted peanuts contains about:
Calories: 176
Fat: 17 g
Protein: 4 g
Carbs: 5 grams
Fiber: 3 g
Vitamin E: 21% of the daily requirement.
Magnesium: 11% of the daily requirement.
A study of more than 120,000 people found that eating higher amounts of peanuts was associated with lower death rates overall. It also found that peanuts may also reduce heart disease risk factors. Interestingly, one study found that women who ate peanut butter more than five times a week had lower rates of type 2 diabetes. Moreover, the rates of asthma and allergic diseases may be lower in children of mothers who eat peanuts once or more per week during pregnancy.
However, many brands contain large amounts of added oils, sugar, and other ingredients. Therefore, it is best to choose peanut butter with the highest peanut content. Likewise, peanuts are usually salted, which may negate some of the health benefits associated with them. Instead, try to choose plain, unsalted peanuts.
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