Introducing 8 Big Reasons to Have Healthy Nuts
Do you get excited about having healthy nuts? Why not?!
Unless you are allergic to nuts, there are myriad reasons to indulge in this tasty and wholesome food. We’ve pulled our 8 top reasons out to help you see the less crazy side of going nuts.
The belief that eating nuts is great for the body in diverse ways has been around for centuries. And, if our forebears believed those things, then it probably has at least some grounding in fact.
Whole ranges of studies have already come out about the numerous beneficial effects we can get from eating nuts.
Why don’t we try delving into that issue?
1) Nuts are good for the heart
First of all, nuts are very nutritious and healthy, but should also be eaten in moderation like other foods are.
A handful, perhaps 1.5 ounces, is the optimum serving for people with cardiovascular problems. Five significant studies show eating nuts on a regular basis can reduce the risk of heart disease by 15-51%.
If you’re a healthy individual, though, two to three handfuls is a perfectly safe measure.
2) Maximum health gains and filling too!
With nuts on your side, you will feel full for a longer period of time as they suppress hunger and the desire to eat more.
3) Nuts help regulate your blood glucose levels
Although nuts have fats, contrary to received wisdom, not all fats make someone bigger nor do they all harm the body. We need healthy fats.
Eating healthy nuts at breakfast helps prevent a rise in blood sugar in the morning by controlling the blood glucose levels coming from breakfast cereals. So, try popping some nuts in your oatmeal.
4) Eating nuts can help your weight loss and prevent disease
Nuts help with weight control.
As mentioned, eating nuts does not automatically lead to weight gain and their high concentration of fiber and nutrients counteract the calories taken. This can also help to lower the risk of type-2 diabetes.
Walnuts particularly reduce the risk of heart diseases and aid in the lowering of bad cholesterol because they contain a high amount of Omega-3 fatty acids which are very good for the heart.
Doctors recommend 4 to 5 servings of these nuts a day to prevent Alzheimer’s and dementia. They are also recommended for the elderly to help prevent the onset of senility as well as cataracts later in life.
Nuts contain polyunsaturated fats which are beneficial in reducing fat storage in the belly. Eat 13 grams of walnuts per serving and you’ll see the benefits.
Dig this also: almonds have monounsaturated fats which also cause a person to feel full longer. Try snacking on a quarter cup of almonds every day and your weight can decrease if combined with a generally healthy intake of foods. Now, isn’t that a good reason to smile?
5) Boost your memory with nuts
Peanuts, pistachios, cashews, almonds, Brazil nuts and hazelnuts brighten and refresh the memory. They are a good source of vitamin E which people need for the memory to function well.
And, if you want to retain information during exam periods, munch on these nuts while reviewing and also one hour before you take the tests. You’ll be amazed on how much your recall is sharpened. Vitamin E in such concentrated forms – almonds and hazelnuts are the best options – are proven to have positive effects on the memory so this is not an urban myth but rooted in science.
6) Cashews and chestnuts offer multiple health benefits
Cashew nuts, on the other hand, might be low in calcium but they have biotin. This is responsible for keeping our locks shiny and healthy.
Chestnuts are edible tree nuts that are very popular in the holiday season. They have very low calories and also fewer fats compared to other nuts. They are high in vitamin C, potassium, copper, magnesium, amino acids and antioxidants.
The fiber content in chestnuts is higher than that present in other nuts. They also have essential fatty acids which prevent cardiovascular diseases.
7) The nut to beat all nuts
And now comes to perhaps the best nuts of all: pecans. These healthy nuts really have it all. They aid not only in weight loss/control and the other health problems already mentioned here, but pecans also have oleic acid. This has the ability to stop the activity of cells that trigger breast cancer.
Furthermore, the gamma-tocopherol content of Pecans can kill prostate cancer cells. A dose of beta-sitosterol produced by these nuts can treat the enlargement of prostate glands in men.
8) Nut oils
Now, how about its oils? Can we also reap health benefits from them?
The short answer? Yes.
The same nutrients in nuts can also be found in nut oils.
These are a good source of Omega-3 fatty acids, vitamin E and minerals, but they don’t have the fiber found in whole nuts. Walnut oil possesses the highest content of omega-3 fatty acids.
Nut oils in general contain saturated as well as unsaturated fats. As with whole nuts, consuming most nut oils, is a great way to boost your healthy fats intake. Our favorite is Almond Oil, we use it often in salad dressings.
Nuts are also a good substitute for meat. They are loaded with protein and contain more healthful types of fats which are cholesterol-free. This makes them an excellent choice over fatty meats like pork, beef or even chicken when you have been overdoing those types of meat.
- Don’t eat nuts if they don’t taste good anymore. A single piece of spoiled nut can cause salmonella
- Brazil nuts contain a high concentration of selenium, and should be limited to a couple a day.
- Nuts should be eaten raw and never cooked. Heating them causes oxidation and can turn the fats rancid.
- There is also a body of opinion which promotes soaking nuts before consumption.
- Much like grains and vegetables, there are substances within nuts that can inhibit our ability to absorb nutrients.
- Raw nuts have enzyme inhibitors and also moderate levels of phytic acid. This is helpful in small amounts but must be balanced with fat-soluble vitamins. It’s also essential that the body can absorb these nutrients.
Soak the nuts overnight – problem solved!
But as with all things, do not overeat.
Take advantage of nuts along with a balance of other healthy foods for a healthier you…
If you want and easy to use list of healthy foods? Click below and download our FREE Kitchen Start Checklist… Packed with over 70 healthy foods to stock you pantry, fridge & freezer.