Why You Have to Consume Nuts?
Most people see nuts as a fat and high in calories foods. And they are right. The good news is that it is not a big problem (if you will not consume too much of them). In fact they can be a part of healthy diet. According to experts the risk of heart disease is lower for people who eat nuts regularly. But it is only one health benefits of eating nuts. What makes them so special? Let’s find out why nuts are so healthy.
- Nuts are recommended because they are rich in several nutrients. They contain vitamins, healthy fat and minerals such as:
- Heart healthy fat
Nuts are packed with healthful mono- and polyunsaturated fats. These fats are essential in maintaining the normal structure of cells and in managing inflammation. According to British Medical Journal people who consumed nuts 5 times per week can reduce the risk of heart disease by 35 percent.
All nuts contain fiber which is important to lower your cholesterol level. What is more fiber makes you feel full – you eat less so you can reduce your weight. Also fiber plays a role in preventing diabetes.
- Powerful minerals
If you want to provide several minerals to your body such as zinc, magnesium, phosphorus and calcium, nuts are excellent choice. Keep in mind that you need all these precious minerals for energy production, strong immunity and bone development. According to American Journal of Clinical Nutrition there is correlation between osteoporosis at the hip and spine, low blood levels and low dietary intake of zinc.
- High energy foods
As you already know, nuts are high in calories. A good example is brazil nuts – only one ounce of this nut contain approximately 190 calories. Another nut-almond contains 165 calories in one ounce. It means that nuts are great source of energy. On the other hand you have to be careful and do not eat too many of them. All in all most of people do not want to gain weight.
- Plant sterols
Some nuts are rich in plant sterols. Plant sterols are substances which can help you lower cholesterol level. They are added to products like orange juice or margarine for additional health profits. However you can find natural sterols in nuts.
- Vitamin E
Vitamin E is one of the most important vitamins for your health. Especially it can help stop the development of plaques in arteries. Thanks to that arteries won’t be too narrow. It is important fact since plaque development can cause chest pain, heart attack or coronary artery disease.
- Great source of protein
According to American Cancer Association plant-based diet are the best for the prevention of cancer and cardiovascular disease. Only ounce of nuts will give your body 6g of protein on average.
Nuts are rich in l-agine which can help you make your artery walls less prone to blood clots and more flexible and therefore it improves health of artery walls.
As you can see nuts are highly rich in several minerals and vitamins. Thanks to that you can lower blood cholesterol, lower blood pressure, relax blood vessels in the body and prevent heart disease. Also they will help you keep your body running like a perfect machine. Nuts have many health benefits. This is why you should seriously think about diet rich in nuts. They are easy to prepare – you can consume them even as a snack. Do not wait any longer- nut in your diet is one of the easiest way to improve and protect your health.