Not only am I a health nut, I kinda have a thing for nuts. They’re SO good! From cashews to walnuts, pistachios to pumpkin seeds, almonds to pecans, they’re all delicious.If you’re trying to eat healthier, they are a good snack to have as protein and essential fatty oils. They fill you up and leave you satisfied while inducing a stable blood sugar level all at the same time! Although you probably shouldn’t go for handfuls at a time, they are definitely a good snack to eat when you’re craving something salty, or even sweet (like chocolate covered almonds).
So what are the benefits you can receive from nuts?
- –Nuts are filled with monosaturated-fatty acids that help lower LDL (the bad cholesterol) and increase HDL (the good cholesterol). Research studies show that monosaturated fatty acids help prevent coronary artery disease and strokes.
- –Nuts contain important omeg-3 essential fatty acids. These fats are important for their anti-inflammatory effects that will help lower the risk of blood pressure, coronary artery disease, stroke, breast, colon, and prostate cancers. Omega -3 fatty acids are also seen to offer benefits for conditions like rheumatoid arthritis, depression, and Alzheimer’s disease.
- –Nuts contain poly-phenolic flavonoid antioxidances: carotenes, resveratrol, and lutein. These antioxidants are also found to protect many cancers. Resvertrol in peanuts is suggested to reduce stroke.
- –Nuts nutrition contains important vitamins like: manganese, potassium, iron, magnesium, zinc, flouride, and selenium. Magnesium is a powerful free radical scavenger. Potassium helps control heart rate and blood pressure. Copper produces red blood cells. Iron is needed for red blood cell formation. Flouride is used for components of bones and teeth.
Here’s a little break down of different types of nuts.
Almonds: rich in fiber and Vitamin E: protects mucus membranes and skin by protecting it from harmful free radicals. GLUTEN FREE.
cashews: contains great fiber, contain a small amount of Zea-xanthin, an antioxidant that is suggested to provtect UV ray filtering functions and prevent age related degeneration in the elderly.
Pecans: contain ellagic acid:antipoliferatie properties that have an ability to inhibit DNA binding of certain carcinogins; thus protecting the body from cancers.
Pistachios: packed with many B-complex groups, rich source of energy, lower in calories than most nuts, have a tendency to be known for the wholesome nutrition principles.
Peanuts: rich in energy compounds, contain p-coumaric acid-known to reduce stomach cancer, rich in resveratrol, rich source of vitamin e, great protein
Pumpkin seeds: Rich in glutamate and trytophan, trytophan is converted into serotonin-a chemical known as a helper for sleep. Glutamate contains an antistress neurochemical in the brain, helping reduce anxiety, nervous irritability and other neuortic conditions. Good source of vitamins that help your metabolism.
Brazil nuts: are known for their high levels of seleniuum that is kknown to help prevent coronary artery disease, liver cirrohis, and cancers.
Waltnuts: are rich in monosaturated fatty acids, provides 90% of a days RDI for omega-3 fatty acids. Highest levels of popyphenolic antioxidants than any other nut, these antioxidants scavenge disease and ause free radicals from the body.
How can you incorporate them into your daily diet? Have them in salads, baked goods, trail mixes, granola bars, chicken dishes, oatmeal breakfasts, sandwiches, breads, use them to make butters, add them to your deserts, and more!
Most common nuts and their nutrition: