INTRODUCTION:
Nuts form a significant part of everyday diet for most of us and many public health organisations recommend daily intake of nuts as part of an overall healthy diet. They are not just delicious but are a powerhouse of energy, as they are loaded with calories. They are rich in healthy monounsaturated and polyunsaturated fats, protein and dietary fibre. Monounsaturated fatty acids help to lower low density lipoproteins (LDL) or “bad cholesterol” and increase high density lipoproteins (HDL) or “good-cholesterol” in the blood. Nuts are also a good source of vitamins especially E and B-complex group along with minerals like calcium, potassium, phosphorus, magnesium, iron, zinc and antioxidant minerals such as manganese, copper and selenium, plus other phytochemicals such as antioxidant compounds and plant sterols. Nuts contain a wide variety of health benefits, they improve heart, blood, mental, eye, skin, bone and oral health, further, they improve digestive function, memory and metabolism, boost immune system, aid in weight loss, help manage diabetes, prevent different types of cancer, lower the risk of formation of gallstones, protect against viral and fungal infections. Thus, we can say nuts are little factories of good health or are a “complete package” type of food. But you can enjoy many good things. Despite a number of health benefits, overindulging of nuts also can have adverse effects.
How to Include Nuts in Your Diet
It's simple to incorporate nuts into your diet. Traditionally, some nuts are still in their shells. However, most of them are available at grocery stores already shelled. There is no need to prepare them. Simply have a few as a snack or incorporate them into a trail mix. In any case, you don't need many.
"When selecting nuts, be sure to get them raw and unsalted." Chocolate-covered, honey-roasted, and other candied nuts add unnecessary calories to your diet.
How Much Is Required?
Just a handful of nuts each day can provide you with the health benefits of nuts. Experts estimate that 1 to 1.5 ounces is more than enough. Nuts are incredibly satisfying due to their high protein and fiber content. Be careful not to go overboard.
You must remember that, though nuts have a lot of benefits, they're also high in calories that can add up fast and may cause weight gain when consumed in excess. Any heart-healthy benefits of these foods are likely to be reversed by weight gain.
Nuts are best included in your diet as a substitute for less healthful fats, such as saturated fats found in meats. In this manner, you can benefit from nuts without consuming additional calories.
In one small study, for example, 17 men with elevated cholesterol consumed 1.5 to 3.5 ounces of macadamia nuts daily. Their bad LDL cholesterol decreased by 7% and their total cholesterol decreased by an average of 3% after four weeks. In 2003, The Journal of Nutrition reported the findings.
Health Benefits of Nuts:
Although nuts are frequently praised for their deliciousness and ease of use, their popularity stems from other factors as well. The health benefits of including nuts in your diet have long been praised by scientists.
Nuts come in a wide variety. Typically, raw mixed nuts include cashews, walnuts, hazelnuts, pistachios, almonds, and more. They are incredibly nutritious and can be found at practically any supermarket.
The majority of the vitamins and minerals the body needs are found in nuts, making them a nutrient-dense food. They are a major source of ALA omega-3 fatty acids, which provide several health advantages, including lowering the risk of rheumatoid arthritis and preventing dementia and Alzheimer's.
Experts have listed numerous additional justifications for having nuts in your diet, such as:
Weight loss:
Fats make up a big portion of nuts, which may seem paradoxical for someone trying to lose weight. But since almost all of the fats in nuts are unsaturated, you feel fuller after eating, which eventually helps you eat less. Regular nut eaters are even less likely to gain weight than infrequent nut eaters, according to studies.However you have to be careful not to over consume nuts.
Management of Diabetes:
Harvard T.H. Chan School of Public Health researchers have discovered compelling arguments in favour of suggesting regular nut consumption as a diabetes management strategy. Those with type 2 diabetes who consumed more than five servings of nuts each week reduced their risk of heart disease by up to 17%, according to a controlled study.
Prevent Heart Disease:
Numerous studies have demonstrated the heart-healthy benefits of nuts. There is a correlation between consuming nuts at least four times a week and a lower incidence of myocardial infarction and coronary heart disease.
Enhance Your Cholesterol:
Additionally, nuts are crucial for controlling cholesterol. Eating nuts at least a couple times a week has been directly linked by researchers to lower levels of triglycerides and LDL cholesterol in the body. A lower risk of stroke or cardiovascular disease is linked to improved cholesterol.
Nutrition
Nuts are a good source of Vitamin E, a group of eight antioxidant compounds that help prevent cancer and avoid osteoporosis.
Nuts are also great sources of:
- Folate
- Magnesium
- Potassium
- Calcium
- Phosphorous
Nutrients Per Serving
A 1/4 cup of raw mixed nuts contains:
- Calories: 220
- Protein: 6 grams
- Fat: 19 grams
- Carbohydrates: 8 grams
- Fiber: 3 grams
- Sugar: 2 grams
Portion Sizes
Not all mixes of nuts are equally healthy. For example, some are covered with large amounts of sodium or dusted with flavourings that may reduce their nutritional value. Raw nuts are usually the best bet in terms of sheer health.
Nuts that lower the bad cholesterol
As long as you're not allergic, of course, some nuts have a special place in every healthy eater's kitchen. Nuts are rich in vitamins, minerals, fiber, protein, antioxidants, and good monounsaturated fats. Additionally, numerous studies have demonstrated the potent cholesterol-lowering properties of nuts.
The FDA issued a "qualified health claim" for peanuts and some tree nuts, including almonds, hazelnuts, pecans, some pine nuts, pistachios, and walnuts, in 2003 because the advantages were so obvious. According to the claim, "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease." This is true for certain nuts and meals made with them.
Walnuts:
According to Suzanne Farrell, MS, RD, a spokesman for the American Dietetic Association, "Walnuts are great because they have high levels of omega-3 fatty acids." "Other nuts don't."
Fatty seafood like salmon and tuna also contain omega-3 fatty acids. Triglycerides are a form of blood fat that omega-3 fatty acids are known to reduce. The precise method is unknown to experts. Additionally, omega-3 fatty acids may prevent blood clots by slowing the development of arterial plaque.
Walnuts have been shown in several modest studies to help decrease cholesterol.
In addition to a healthy diet, 58 adults with diabetes participated in a 2004 study that examined the benefits of consuming a handful of walnuts daily. On average, the researchers discovered that those who consumed the walnuts had a 10% decrease in their bad LDL cholesterol levels and a rise in their good HDL cholesterol. The journal Diabetes Care published the findings.
Almonds:
Almonds also have genuine health benefits, according to numerous research. They are rich in protein, fiber, minerals, good monounsaturated fats, and other nutrients, just like other nuts. They also contain a lot of the antioxidant vitamin E.
David Jenkins, MD, is one researcher who has conducted numerous studies on the effects of almonds. Over the course of three months, he tested 27 high-cholesterol men and women. A daily intake of around a handful of almonds reduced harmful LDL cholesterol by 4.4%. It decreased by 9.4% for those who consumed two handfuls. The journal Circulation published the findings.
Jenkins also investigates the impact of other foods that cut cholesterol, like almonds. He and other researchers evaluated cholesterol-lowering medications versus meals that lower cholesterol in a sample of 34 persons with high cholesterol in a 2005 study that was published in the American Journal of Clinical Nutrition. The items that were selected were fruits and vegetables, legumes, oats, almonds, and soy protein. The outcomes were remarkable. About as much as cholesterol medications, the diet reduced cholesterol levels.
Other Nuts:
The FDA granted its qualified health claim to peanuts, hazelnuts, pecans, certain pine nuts, and pistachios in addition to almonds and walnuts.
Numerous research supports their advantages. One tiny study, for instance, contrasted a diet that replaced one-fifth of the calories with nuts with a typical diet that lowers cholesterol. The pecan diet reduced triglycerides by 11.1% and bad LDL cholesterol by 10.4% in comparison to the conventional diet. Additionally, it resulted in a 5.6% increase in good HDL cholesterol levels. The Journal of Nutrition published the findings.
Not every nut has the same advantages. Brazil nuts, cashew nuts, macadamia nuts, and certain types of pine nuts were excluded from the qualified health claim by the FDA. Their high fat content is the source of this. However, even these nuts might offer some of the same advantages when consumed in moderation.
Conclusion:
Incorporating nuts and seeds into your daily diet can be a simple yet effective way to support heart health and manage cholesterol levels. Rich in heart-healthy fats, fiber, and essential nutrients, they not only help reduce bad cholesterol (LDL) but also promote good cholesterol (HDL) levels. Whether it's almonds, walnuts, chia seeds, or flaxseeds, these nutrient-dense foods provide numerous benefits for cardiovascular health. By making nuts and seeds a regular part of your meals, you can take a proactive step towards better heart health, reducing the risk of heart disease and promoting overall well-being. However, moderation is key, as they are calorie-dense, and it's important to incorporate them into a balanced diet and healthy lifest
