Nuts Provide 5 Remarkable Health Advantages
Nuts are one of the world’s most nutrient-dense foods, containing complex matrices of high quality vegetable protein, fiber, unsaturated fatty acids and other bioactive compounds.
Consumption of nuts has been associated with a variety of health outcomes including a decreased risk for cardiovascular disease, obesity, diabetes and cancer. Among the most important health benefits is their ability to reduce inflammation.
1. They’re full of antioxidants
Antioxidants have been a hot topic in the nutrition world since the 1990s, when researchers began to understand that free radical damage was linked to chronic conditions like cancer and vision loss. As a result, many scientists began to test the effects of antioxidant-rich foods like fruits and vegetables in clinical trials. buy Fildena 150 can also best medicine for Erectile dysfunction
Nuts are a great source of antioxidants, which protect your cells from damage. They have a variety of beneficial nutrients, including vitamin E, zinc, manganese, magnesium, niacin, copper and phosphorus. They also contain healthful polyunsaturated fats that are less artery-clogging than saturated fats.
In addition, antioxidants can also help prevent heart disease by preventing the formation of plaque on artery walls and improving circulation. They can also protect against inflammation, which is known to play a role in atherosclerosis and other chronic diseases.
The main benefit of antioxidants is that they combat free radicals, which are unstable molecules that can cause damage to the body’s cells and tissues. These molecules are found in every cell, and when they’re overproduced they can trigger a range of symptoms, including eye and skin problems, aging, and cancer.
Some of the best sources of antioxidants are fruits and vegetables, which are packed with other healthy vitamins and minerals that increase their bioavailability. They also have a variety of other protective compounds that reduce your risk of certain chronic diseases, such as high blood pressure, diabetes and cardiovascular disease.
2. They’re a good source of protein
Nuts are seeds that are often surrounded by a hard shell and are edible. They include almonds, cashews, pistachios, walnuts and peanuts (the latter isn’t technically a nut, but is nutritionally similar).
Although nuts are high in fat, most of the fat is monounsaturated. This means that they can help reduce your LDL cholesterol and triglyceride levels while also maintaining your HDL (or “good”) cholesterol.
They’re a great source of protein, too. In fact, a small handful of nuts contains around 25% of your daily needs for protein. In addition, they’re a rich source of arginine, which may improve blood flow and cardiovascular health.
In addition to being a good source of protein, nuts are also rich sources of vitamins and minerals, including magnesium, folate, potassium, zinc and copper. They’re also a good source of dietary fiber, which is important for healthy digestion and can help keep you full longer.
Another benefit of Fildena double 200 is that they’re a great source of omega-3 fatty acids, which can help prevent heart disease and other chronic conditions like cancer. In particular, walnuts and other fatty nuts can lower your triglycerides and increase your HDL level.
Finally, they’re a good source of calcium, too, and can boost your bone density and strength. In addition, they’re high in vitamin E, which is important for preventing damage to the cells that line your bones.
So even though they’re a calorie-dense snack, they’re definitely worth adding to your diet. As long as you make sure they’re part of a balanced, low-calorie diet and don’t overeat them, you should be fine.
3. They’re good for your heart
Nuts are a smart snack for people looking to improve their health. They contain protein, fiber, vitamins and minerals, and a lot of healthy fats that keep you feeling full longer and help you lose weight.
They’re also high in unsaturated fatty acids, which lower your bad cholesterol while raising the good kind. Plus, they contain anti-inflammatory nutrients that help reduce your risk of cardiovascular disease and heart failure.
You can add nuts to your daily diet in a variety of ways, including whole, chopped, or roasted. They’re easy to incorporate into a healthy, nutrient-dense diet and make an excellent addition to a variety of other dishes such as salads, yogurt, oatmeal, and steamed vegetables.
Pecans, walnuts, pistachios, almonds, and cashews are some of the best options for those looking to improve their heart health. Walnuts, for example, are rich in antioxidants that help lower your cholesterol levels and promote better blood circulation.
And like other nuts, they can help regulate your blood sugar, which is a good thing for your heart because it helps to prevent diabetes and reduce your risk of cardiovascular disease. Other varieties of nuts that are especially beneficial for your heart include peanuts, Brazil nuts, and macadamia nuts .
Eating more than 5 ounces of nuts a week has been linked to lower rates of heart disease and death, according to a study published in the Journal of the American Heart Association. Other studies have found that incorporating nuts into your diet can lower the risk of stroke, diabetes and cancer as well.
4. They’re a good source of fiber
If you haven’t eaten nuts in a while, it’s time to make them part of your diet. They provide these 5 remarkable health advantages, including high-quality protein and heart-healthy unsaturated fats.
Nuts are also a good source of fiber, which is an important nutrient that promotes healthy weight loss and reduces your risk for heart disease, diabetes and some cancers. Adding some nuts to your breakfast or lunch is an easy way to increase the fiber in your diet, which can help you meet your daily recommendation of 25-35 grams of dietary fiber.
Most Americans get far less than that daily recommendation, so it’s important to eat a variety of foods that contain fiber. These include fruits, vegetables, whole grains, legumes and nuts.
Some nuts are higher in fiber than others, but all nuts are a good source of this nutrient. Almonds, pecans and walnuts are particularly high in fiber.
Dried figs and fresh figs are another great source of fiber. Both are rich in soluble fiber, which helps regulate your digestive system and lowers your cholesterol. They’re a delicious addition to cereal or salads and can be stuffed with goat cheese or honey for a special treat.
Fruits are also a good source of fiber, especially pears, which have a near-perfect balance of soluble and insoluble fiber. Besides eating them directly, you can also add them to soups and stews.
Other great sources of dietary fiber include bran cereals and oats, which are high in insoluble fiber. You can also find fiber in dried beans, peas and lentils, as well as whole-wheat pasta and bread.
5. They’re a good source of healthy fats
They’re also a good source of protein and fiber.
The fatty acids in nuts are mostly polyunsaturated fats (PUFAs), which are beneficial for your heart health. This makes nuts an important part of a healthy diet for people with high cholesterol and other cardiovascular risk factors.
These nutrients also help lower blood pressure and reduce inflammation, which can contribute to chronic disease. Some of the more well-known nut varieties include almonds, walnuts, cashews, macadamia nuts and peanuts.
They also contain plenty of other nutrients, including vitamins E, B6 and magnesium.
In addition, they’re an excellent source of antioxidants, fiber and protein.
In fact, they can provide all the nutrients you need to stay healthy and happy. The best part is that they’re easy to incorporate into your diet, says Mayo Clinic.
Most people should eat about 4 to 6 servings of unsalted nuts per week as part of a healthy diet.