Here’s Why You Should Start Eating Nuts
Nuts are some of the most nutrient-dense foods. Packed with monounsaturated and polyunsaturated fats, proteins, fiber, minerals, and antioxidants like tocopherol and phytosterols. All housed in a single fruit. Well botanically speaking anyways. Unless you are allergic to it, then as you were., consuming nuts; either almonds, pecan, macadamia, or even the humble peanut, are great ways to get some nutrients. Whether you are on the go, wanna lose weight, supplement your vegetarian or vegan diet, and many more.
That’s why here are some of the reasons why I should skip that bag of chips and opt for a bag of nuts instead:
Good for the Heart
Not only nuts taste great, not only they are rich in antioxidants and protein. But they are also rich in good quality fats, unlike unsaturated fats. The presence of this good fat in nuts lowers LDL and TC and increases HDL. Thus improving the levels of HDL/LDL ratio in the body. Having high levels of LDL in the body increases the chance of developing plaque along the walls of the arteries. Which can lead to stroke or other heart-related diseases. HDL carries cholesterol to the liver and then flushes from the body.
Other cardiovascular-related benefits of consuming nuts are improved arterial walls and flexibility, helps in nerve transmission (levels of potassium), and reduces the chance of developing blood clots. Among the nuts that contain good fats are almonds and walnuts. Especially walnuts, because they also contain good levels of omega 3 fatty acids which also provide other health benefits in the body.
Rich in Antioxidants
Nuts aren’t just good for the heart, but they also contain nutrients that have antioxidant properties. But first, do antioxidants do? Well, antioxidants reduce or prevent oxidative stress or oxidation. Oxidative stress can cause cellular damage on a molecular level. Antioxidants act as stabilizers, by donating electrons, preventing oxidation caused by free radicals. Oxidative stress can lead to aging, cellular damage, and inflammation, just to name a few.
Among the nuts that contain good to high levels of antioxidants are walnuts, chestnuts, pecans, and peanuts. In the case of walnuts, most of them are concentrated in their pellicles.
Good for Gut Health
Not only minerals and nutrients, but nuts also contain fiber. The fiber in relation to gut health helps reduce sugar absorption (prevent that horrible sugar crash), helps in maintaining proper bowel movements, just to name a few. But some components in nuts also help in gut microbiota. Some phytocompounds like Eligatannins are found in nuts like pecans and walnuts. The conversion of ellagitannins by the gut bacteria into urolithins helps nourish other beneficial microorganisms and at the same time helps increase the presence of antioxidants and stimulate anti-cancer properties.
Anti – Cancer Properties
One of the best forms of meal lifestyle plan, the Mediterranean diet and they just happened to be rich in nuts. Compounds found in nuts that have anti-cancer properties, while still unclear regarding their benefits, but there are some studies that show some promising results. Nuts contain a variety of nutrients like selenium, vitamin E, vegetable fiber and etc. All can have been shown to delay cancer progression and reduce the risk of developing one. Vitamin E is an antioxidant that seeks free radicals present in the body. Nuts also contain selenium that helps bind to heavy metals and increase macrophage production. That engulfs free radicals and abnormal cells.
Bone Health
Nuts are also rich in essential trace metals like manganese. They are also rich in zinc, calcium, and boron. The presence of magnesium helps in bone integrity and maintaining optimal levels of calcium and potassium, While zinc helps regulate enzymatic bone-related – activities.
But take note. It’s easy to get caught on a nut-eating spree. But just like any other food groups. It’s better to consume such things in moderation. It’s also best to consult your board-certified healthcare personnel or physicians to get the proper advice on how to incorporate nuts into your diet.
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