Benefits of Adding Nuts to Your Diet

Benefits of Eating Nuts

Benefits of Eating Nuts

Nuts are famous owing to their great taste and convenience. Apart from this, nuts are accompanied by various health benefits when they are made a part of the daily diet. There are various nuts like almonds, cashews, pistachios, walnuts, hazelnuts and more. They are readily available at almost any grocery store and pack a serious nutritional punch. 

Nuts are rich in nutrients and contain most of the vitamins and minerals. Moreover, nuts are the main source of omega-3 fatty acids. This offers a range of health benefits from reducing rheumatoid arthritis to protecting against Alzheimer and dementia. Some of the most prominent health benefits are:

1. Weight loss

Nuts are majorly composed of fats which might sound counteractive for weight loss. However, ironically, these fats are unsaturated which basically means that they leave you feeling full after consumption of the same. This helps a person eat less over time. Moreover, people who eat nuts are at a lower risk of gaining weight than those who barely eat nuts. 

2. Controls diabetes 

Consuming nuts has proved to efficiently control sugar levels in the body. It is especially recommended for people with type 2 diabetes. 

3. Prevents heart disease 

Regular intake of nuts significantly reduces the risk of heart diseases. Eating nuts at least four times a week has proven to reduce coronary heart diseases and myocardial infections.

4. Improves cholesterol

Nuts play a vital role in improving cholesterol. Regularly eating nuts a few times a week significantly reduces LDL cholesterol and triglyceride levels within the body. 

5. Rich in protective antioxidants

Nuts contain compounds called polyphenols which have a protective effect on the body. They work by helping to neutralise unstable molecules called free radicals which can cause damage. Walnuts and almonds are known to have polyphenol content and increased antioxidant capacity which in turn helps to protect cells from damage.

6. Supports the health of the gut

Nuts are a good source of fibre, with almonds, hazelnuts, pistachios and pecans being among the richest. Evidence suggests that a diet rich in fibre is associated with a lower risk of several chronic diseases including heart disease and diabetes. Increasing fibre in the diet can also support and regulate digestive function. The polyphenols in nuts also help to keep the guts healthy by benefiting the good bacteria that reside there. They do this by fuelling the bacteria, helping them grow and increasing in number. In turn, certain bacteria produce short-chain fatty acids which provide numerous benefits for both the gut and the wider health.

7. Rich source of fats

Apart from chestnuts, nuts are a high source of fats. Moreover, these fats are proven to be beneficial to health because they contain low saturated fats. It is worth mentioning that walnuts contain the highest amount of omega-3 fatty acids, alpha-lipoic acid compared to any plant-based food product making them a must-have inclusion for the diet. 

8. Fight inflammation

Nuts are enriched with anti-inflammatory effects. As we know walnuts are known to be rich in omega-3 fatty acids, including the same in the diet could reduce several markers of inflammation in the body. Reducing inflammation can significantly reduce the risk of chronic disorders such as diabetes, heart-related issues and cancer. Consuming more anti-inflammatory is recommended for older adults since they are susceptible to inflammation and chronic diseases. 

Potential Side Effects of Consuming Nuts

Although nuts are considered beneficial for most people, nuts are one of the eight most common causes of allergy. It also causes severe anaphylaxis. Moreover, whole nuts may cause a choking hazard especially for children under the age of 5. Therefore, if any signs of an allergy are seen, consult a doctor at the earliest. 

Take Away

With their variety of health benefits, there is likely at least one reason that nuts should make it onto the plate regularly. From the brain to the waistline, eating nuts may help prevent illness and promote health. And they are as versatile in the kitchen as they are in the body.

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