In many studies conducted over the years, nuts have high nutritional values and are good for you. One of them is more than others: nuts! Yes, you read that right. Not only is your favorite nut rich in nutrients with many health benefits, but it’s also delicious! Do you want to know how, why, and all about nuts? We bring you all the information you need on nuts and some fun ways to eat them. Let’s dive in.
Why are nuts beneficial?
Nuts have a reputation for being a high-calorie and fat food. They are made up of 65 percent fat and around 15 percent protein. Nuts are well known to be high in monounsaturated and polyunsaturated fats and omega-3 fatty acids. What people don’t know is that it’s low in carbs and has more fiber, which is a must-have for your body.
Nuts are quite rich in nutrients and provide heart-healthy fats. They are rich in vitamin E, vitamin B6, folate, thiamine, and phosphorus.
Nutritional value of nuts
- 185 kcal
- 4.3 g of protein
- 1.9 g of fiber
- 18.5 g fat
- 0.48 mg of copper
- 1.02 mg manganese
- 8.85 mcg of molybdenum
- 5.7 mcg of biotin
- 0.2 mg of B6
Like all nuts, walnuts contain good fats, such as monounsaturated and polyunsaturated fats (PUFAs), but they are also a valuable vegetarian source of omega-3 essential fatty acid. They also contain biotin, manganese, molybdenum, vitamin E, and B6.
Heart disease, or cardiovascular disease, is a general term used to refer to chronic diseases related to the heart and blood vessels. In many cases, the risk of heart disease can be reduced through healthy lifestyle habits, such as eating nuts. Walnuts help lower cholesterol levels and contain compounds that have anti-inflammatory properties that prevent blood clots from forming. Eating a few nuts a day can also help lower blood pressure.
Inflammation is the root cause of many diseases, including asthma, arthritis, eczema, and type 2 diabetes. The polyphenols in nuts can help fight inflammation. The omega-3 fats, magnesium, and amino acid arginine in nuts can also reduce inflammation.
It is hit with the benefits of protein, anti-inflammatory omega-3 fatty acids, antioxidant vitamin E, copper, and vitamin B6. Nuts are an excellent source of various vitamins and minerals. Vitamin B6 and copper are known to help strengthen the immune system. You can eat them raw or prepared with cereals, but nuts add crunch to your daily diet.
Aid in Weight Loss – Walnuts are dense, heart-healthy unsaturated fats that make them ideal for weight loss. The presence of omega-3 fatty acids and vitamins helps suppress hunger and keep you feeling full. Nuts reduce your appetite and help you lose weight. A handful of nuts each day can help stimulate fat loss and support healthy body weight.
Good for the hair:
Nuts do wonders for your hair; They are a great source of biotin or vitamin B7, which is believed to help hair grow stronger and longer, prevent hair loss, and improve hair texture. Walnuts are also a good source of fatty acids which help strengthen hair follicles. Vitamin E helps give your hair a healthy shine. Nuts, whether consumed or applied externally as an oil, keep hair healthy and shiny.
Good for the skin:
Consuming nuts helps skin look younger and healthier thanks to the powerful antioxidant, vitamin E. Vitamin E in nuts can help fight free radicals caused by stress. It helps to slow down the aging process. The trivia in nuts can also help your skin glow. You can use a mask for the same. Add four nuts, two teaspoons of oatmeal, a teaspoon of honey, a teaspoon of cream, and four drops of olive oil in a blender. Mix well to make a smooth paste. Apply it on your face and let it dry completely. Wash your face with lukewarm water, massaging in circular motions.
Reduces the risk of cancer:
Nuts are rich in nutrients like omega 3 fatty acids, phytosterols, and antioxidants. These bioactive components may have anti-cancer properties, which not only prevent tumor growth but also reduce the risk of developing breast and prostate cancer.
Risks and precautions
Some researchers have concluded that eating nuts do not lead to weight gain.
- However, nuts are high in calories and people are advised to consume them in moderation to reduce this risk.
- High consumption of nuts has also been linked to diarrhea.
- This can happen after a person has eaten a large number of nuts, due to their high oil or fiber content, or because they are sensitive, for example in people with irritable bowel syndrome (IBS ).
- A 1 ounce serving of walnuts contains about 14 pieces of half a walnut.
- People with allergies to nuts should not eat nuts. If the person develops a rash or hives or difficulty breathing after eating nuts, medical attention should be sought.
- Children should not consume pieces of nuts or should be supervised while doing so, as this can lead to suffocation.
- Nuts can be a healthy addition to your diet. A balanced diet in general and followed in conjunction with an exercise regimen is the best for your health.
To avoid gaining weight, replace your high-calorie foods and snacks with highly saturated fats found in nuts. You can have it anytime. It can be consumed for breakfast, lunch, dinner, and also at snack time. If you have high blood pressure, choose plain nuts over salted nuts, as the salt in the nuts can increase your blood pressure.