Nuts and their health benefits
Great source of many nutrients
Nuts are of high nutritional value. One ounce (28 grams) of mixed nuts contains: Calories: 173, Protein: 5g, Fat: 16g, of which 9g are monounsaturated fat, Carbs: 6g, Fiber: 3g, Rd Vitamin E : 12%, Magnesium: 16%, Phosphorous: 13%, Copper: 23%, Manganese: 26%, Selenium: 56%
Rich in antioxidants
Antioxidants, including polyphenols found in nuts, can fight oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk. One study found that walnuts have a greater ability to fight free radicals than fish. Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from damage by oxidation
Lowers cholesterol and triglycerides
Nuts have amazing effects on cholesterol and triglyceride levels. Pistachios have been shown to lower triglycerides in obese and diabetic patients. In a 12-week study in obese people, the triglyceride levels of those who ate pistachios were approximately 33% lower than the control group. The nuts’ cholesterol-lowering power may be due to their high content of monounsaturated and polyunsaturated fatty acids. .
Reduce inflammation
Nuts have powerful anti-inflammatory properties. Inflammation is your body's way of defending itself from infection, bacteria, and other potentially harmful pathogens. However, long-term, chronic inflammation can cause organ damage and an increased risk of disease. Research suggests that eating nuts may reduce inflammation and promote healthy aging. In a study of the Mediterranean diet, people who supplemented their diets with nuts experienced a 35% and 90% reduction in inflammatory markers, C-reactive protein and interleukin, respectively. .
Rich in beneficial fibres
Fiber provides many health benefits. While your body cannot digest the fiber, the bacteria that live in the colon can digest it. Many types of fiber act as prebiotics or food for healthy gut bacteria. Gut bacteria ferment the fiber into beneficial short-chain fatty acids, which have powerful benefits, including improving gut health and reducing the risk of diabetes and obesity. Plus, fiber helps you feel full and reduces the number of calories you absorb from meals. One study suggests that increasing your fiber intake from 18 to 36 grams per day can cause you to absorb up to 130 fewer calories.
Nuts are very good for your heart
Numerous studies suggest that nuts help reduce the risk of heart disease and stroke due to their benefits to cholesterol levels, "bad" LDL molecule size, arterial function, and inflammation. Studies have found that LDL particles may increase the risk of heart disease, and interestingly enough. One study on the Mediterranean diet found that people who ate nuts had a significant decrease in LDL ("bad") cholesterol particles and an increase in levels of "good" HDL cholesterol.
