Is eating nuts delicious? Do you know the benefits of eating nuts?
A diet was rich in vegetables and fruits you’ve probably heard a lot about and are probably following. But have you heard of switching from a diet of animal protein to plant protein?
Specifically, protein from nuts, today’s article will outline the effects of eating nuts so that you can add a healthier eating habit to your diet.
Popular nuts
- Oat
- Chia seeds
- Walnut
- Almond
- Cashew
- Macadamia nuts
- Pumpkin seeds
- Sunflower seed
- Pistachios
- Peanuts
There are also others like pecans, flaxseeds, hazelnuts, pine nuts, Brazil nuts, etc.
Benefits of eating nuts
Great source of nutrients
Nuts are high in good fats, fiber, low in carbs, and are a great source of several nutritional vitamins and minerals like vitamin E, magnesium, phosphorus, copper, zinc, and selenium.
Nuts, in general, are a great food to eat on a low-carb diet, especially for the extra nutrition needed by mother and baby during pregnancy.
Rich in antioxidants
Nuts are an antioxidant powerhouse. Antioxidants, including polyphenols in nuts, can fight oxidative stress by neutralizing free radicals – unstable molecules that can cause cell damage and increase disease risk.
Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from oxidative damage.
Support weight loss
Although they are considered high-calorie food, your body does not absorb all the calories in nuts. Research also shows that nuts may help you lose weight rather than contribute to weight gain.
One large study found that people assigned to eat nuts lost an average of 2 inches (5 cm) from their waistlines – significantly more than those given olive oil.
Furthermore, in a study on overweight women, those who ate almonds lost nearly three times more weight and significantly reduced waist size than a control group.
May reduce cholesterol and triglycerides.
Nuts can help lower total and “bad” LDL cholesterol and triglycerides while increasing “good” HDL cholesterol levels. Nuts’ potential to decrease cholesterol may be related to their high monounsaturated and polyunsaturated fatty acids.
Beneficial for type 2 diabetes and metabolic syndrome
Type 2 diabetes is a common disease that affects hundreds of millions of people worldwide. Metabolic syndrome refers to a group of risk factors that can increase heart disease, stroke, and type 2 diabetes. Therefore, type 2 diabetes and metabolic syndrome are closely linked together.
Nuts are low in carbs and don’t raise blood sugar much. Therefore, replacing nuts with higher-carb foods will lower blood sugar.
Helps reduce inflammation
Nuts have strong anti-inflammatory properties. Inflammation is the body’s way of protecting itself from injury, bacteria, and other potentially harmful pathogens. However, chronic, long-term inflammation can damage organs and increase the risk of disease. Research shows that eating nuts can reduce inflammation and promote healthy aging.
May reduce the risk of heart attack and stroke.
Nuts are extremely good for your heart. Nuts can significantly reduce the risk of heart attack and stroke. Eating nuts increases the size of “bad” LDL particles, increases “good” HDL cholesterol, improves artery function, and has many other benefits.
See more: IS CHIA SEEDS REASONABLE TO EAT DAILY? IS IT WORTHWHILE TO KEEP THIS HABIT?
Delicious, convenient and easy to buy, easy to prepare
Nuts can be enjoyed whole or chopped and sprinkled on food or prepared as milk, nut kinds of butter, cakes, granola, ice cream, savory dishes, etc., without worrying. As simple as having a daily snack, it’s enough to make you fall in love.
Nuts are popularly sold in stores, supermarkets, and online with various choices such as salted, whole, seasoned, shelled, shelled, raw or roasted, etc.
But not because of that; low-quality seeds do not exist. Sources that are not carefully selected are prone to worms, flats, no grains, or have been preserved for a long time, causing weakness, oil smell, even mold. Therefore, choosing a reputable shopping address is also a problem that you should carefully pay attention to, not losing money or bringing disability.
Nuts are a rich source of nutrients from nature. The effect of eating nuts can support not only weight loss but also prevent potential disease risks. So as long as you eat them in moderation, nuts will not only be delicious and will add variety to your healthy and balanced diet every day.