Nuts and their many health benefits

IAS News 13 August 2013 | 0 Comments

Almost every type of nut has some sort of nutritional benefit to our health. They do of course vary and some are naturally better for you than others. One of the biggest benefits of eating nuts is that they are good for your heart, they are known for helping to lower bad cholesterol (LDL), as well as reducing the risk of developing blood clots, and improving the lining in your arteries, which we have spoken before means smoother blood flow.
Most nuts contain at least some of the following which is what makes them so heart healthy. Unsaturated fats, omega 3 fatty acids, fiber, vitamin E, plant sterols and l-arginine are all reasons why including some form of nuts in your diet is good. However don’t forget that they also contain a lot of fat and calories, so the amount you eat should always be in moderation.
Almonds, cashews and pistachios are all the best for the number of calories per nut, with pecans and macademia nuts having the highest content. Walnuts seem to be the best for heart health, containing the highest amount of omega 3 fatty acids, while peanuts seem to be the best for brain health, with high levels of folate. For men’s health it is best to eat brazil nuts and pecans, with high levels of selenium and beta sitosterol. Almonds can help with disease prevention due to their high levels of calcium, as well as fiber and vitamin E. Weight loss can also be helped, with a review of over 30 studies showing that those who replaced other food stuffs with nuts lost more weight and reduced waist sizes by more than half an inch. Stress reduction is another area where nuts can be beneficial with the nutrients contained in some types, including walnuts, protect your body against the effects of stress, and almonds may help bolster your immune system which can falter when you are stressed. Finally brain health and cognitive decline can be helped by the high levels of vitamin E, with peanuts being the most useful in particular due to their high levels of folate.
So adding the right types of nuts into your diet in moderation will probably have a benefit to your health. Of course avoid over salted ones or chocolate covered ones which will definitely reduce their benefits!

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