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If you’re mindful about healthy snack options, nuts are your best bet. They are not only tasty, convenient, and nutritious, but they also have significant health benefits. Although nuts are high in fat, the type of fats they contain are monounsaturated fats, which are ‘good fats.’ That is because they are naturally occurring, meaning they do not have health risks as compared to saturated fats or fats in processed foods.
So, below are the benefits of different types of nuts:
Benefits of Almonds
An almond-rich diet is essential in reducing cholesterol levels, which can help to improve your heart health and aid in weight loss.
Almonds also contain vitamin E, a nutrient that is essential in improving the appearance and general condition of your skin.
Eating a meal with about 28 grams of almonds also helps in lowering blood sugar rise by 30% for diabetic people and 20% for healthy people.
Walnut Benefits
Walnuts contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that helps in heart arrhythmias while also reducing inflammation in the arteries.
They have phytosterols that are essential in lowering bad cholesterol up to 14% and total cholesterol up to 10%. They also contain antioxidants that help to combat oxidative stress, thus neutralizing the free radicals that damage cells and increase disease risks.
Benefits of Cashew Nuts
Cashews contain various minerals and nutrients such as vitamin K, vitamin E, iron, copper, selenium, Zinc, and Phosphorous, which are crucial in maintaining a healthy functioning body.
Cashew nuts also improve eye health as they contain zeaxanthin and lutein, two antioxidants that protect the macula from damage. The macula is the part that allows you to have a proper vision of objects in front of you.
Pistachio Benefits
Pistachios are essential in promoting gut health. They help the stomach to grow healthy bacteria that are essential in preventing potential digestive disorders, cancer, and even heart disease. They also contain antioxidants that produce amino acids responsible for your blood vessels’ health.
Pistachios also contain vitamin B6, which is crucial in hemoglobin production and regulating blood sugar.
Benefits of Peanuts
Peanuts are technically legumes, and they are known for their richness in folates. Folates are recommendable for use by pregnant women to promote healthy pregnancies and reduce birth complications.
Research indicates that women who consume peanuts at least five times a week are less likely to get type 2 diabetes. Similarly, children and mothers who consume peanuts at least once every week are less prone to asthma and allergic diseases.
Pine Nuts Benefits
Pine nuts contain pinolenic acid, an effective appetite suppressant, which helps in weight loss. Their high levels of monounsaturated fatty acids helps to reduce cholesterol levels while also lowering the risks of having heart attacks.
They contain an antioxidant called lutein that helps in preventing eye diseases such as cataracts and macular degeneration.
Macadamia Nuts Benefits
Macadamia nuts contain magnesium, potassium, and calcium minerals that are essential in enhancing the mineralization of bones. Most older people suffer from bone degeneration, but this can be prevented by consuming macadamia nuts regularly.
They also contain fatty acids that help to prevent blood clots hence reducing the risk of stroke or heart attack.
Brazil Nuts Benefits
Brazil nuts contain selenium, a healthy mineral that increases metabolism to help you in weight management.
Due to their high-fat content and rich nutrients, Brazil nuts are also essential in treating skin conditions such as acne, aging, and even skin cancer.
Benefits of Hazel Nuts
With richness in fiber, hazelnuts are crucial in aiding bowel movements and preventing constipation. If you consume hazelnuts regularly, you will also reduce weight significantly, thus eliminating the risk of obesity.
Hazelnuts also help to improve your insulin sensitivity. Low insulin sensitivity is one of the primary causes of type 2 diabetes.
Benefits of Pecans
For women, pecans are essential in managing the symptoms of premenstrual syndromes, such as mood swings and cramps due to their richness in calcium and manganese.
Pecans also contain monounsaturated fats and phenolic antioxidants that reduce your risk of getting heart disease.
Benefits of Mixed Nuts
Mixed nuts are low in carbohydrates. If you are aiming to reduce your carbohydrate intake , these are one of your best options since 1-ounce serving contains only 7 grams of carbohydrates.
They also contain omega-3 and omega-6 fatty acids, which are essential in brain development. The deficiency of these fatty acids can cause neurological problems such as memory loss and depression.
Bottom Line
Nuts are integral to a healthy and balanced lifestyle. If you are aiming to boost your immunity, improve your health, or lose weight, it is high time you add nuts into your diet.
At Nuts and Snacks, we care about your health and well-being, which is why we provide all types of nuts, whether in small portions or bulks. We also advise and guide you on the proper consumption of nuts and snacks. Contact us today and get amazing offers.