EATING NUTS FOR HEALTH

Eating Nuts for Health: Why Nuts Are the Super Snack

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                          bySally Smith

Despite the fact that nuts are packed with nutritional benefits, many Americans have not yet regularly included them in their diet. Doctors and nutritionists are now extolling the benefits that nuts have to offer.

Walnuts: Most Antioxidants of All

       Walnuts contain the most antioxidants of all nuts. They also protect the body from the cellular damage that contributes to heart disease, cancer, and premature aging. They also contain the most omega-3 fatty acids of all nuts. This can prevent inflammation. Walnuts contain manganese, which helps reduce PMS symptoms. All in all, we can say that walnuts are the best nuts for health.

Almonds: Great for Controlling Blood Sugar

      Almonds contain the most fiber of any nut. They are also the richest in vitamin E. Research has been done that shows that almonds can help you lose weight. Additionally, almonds are healthy for people with blood sugar issues. Finally, they raise the level of good bacteria that boost the body's immune system.

Cashews: A Nut for Your Brain

     Cashews are the best nuts for brain health. They are a good source of magnesium, which can help improve memory and protect against age-related memory loss. Cashews are especially rich in iron and zinc. Iron aids in delivering oxygen to all of your cells, and zinc is crucial for immunity and healthy vision.

Brazil Nuts: Protects Against Cancer

          Eating nuts for health is a good way to protect yourself from certain cancers. Brazil nuts are rich in selenium, a mineral that may help prevent certain cancers. These include bone, prostate, and breast cancer.

Macadamia Nuts: MUFAs Galore

       Despite the fact that they are the highest in calories of all nuts, they contain the highest amount of monounsaturated fat per serving. This heart-healthy fat lowers LDL cholesterol levels and blood pressure. A study recently showed that people who have the nuts in their diets reduced their triglycerides, total cholesterol, and LDL cholesterol by 10 percent.

Pistachios: The Slimming Nut

         You for sure want to include pistachios in your nut mix. They have less than four calories each. Also, the fact that they are in a shell slows you down when you are eating them. Research has also found that eating pistachios can reduce your risk of lung cancer. They are rich in the antioxidant gamma-tocopherol and potassium. Potassium is a mineral essential for a healthy nervous system and muscles.

Snacking Option: Crunchy Peas

        Crunchy peas are a very good source of fiber. They also are of benefit in managing blood sugar disorders. This is because their high fiber content stops blood sugar levels from rising rapidly after a meal.

Crunchy peas have other health benefits as well. They have five important minerals, three B-vitamins, and protein. At the same time, they have almost no fat. They also are rich in isoflavones, particularly daidzein. Isoflavones are phyto-nutrients that serve as weak estrogens in the body. They have been associated with a reduced risk of certain health problems that include breast and prostate cancer.

Again, eating nuts is good for heart health.

        Nuts in general can be good for your heart. People who eat nuts as a regular part of their diet can lower LDL cholesterol. High LDL is one of the main causes of heart disease. Eating nuts may reduce the risk of forming blood clots that can cause a heart attack. They also improve the health of the lining of the arteries. In addition to the nutrients listed above, nuts contain the following two substances:

Plant sterols - Some nuts contain plant sterols. This substance can help in lowering your cholesterol.

L-arginine - This is a substance that may improve the health of artery walls. It does this by making them more flexible and less susceptible to blood clots.

In general, nuts are a great and tasty way to add a lot of important nutrients to your diet. They are inexpensive and easy to store for long periods of time in your pantry. Nuts are delicious to eat straight or can be put into salads or desserts for an added touch.