Health Benefits of Nuts
June 3, 2009
People trying to lose weight are often advised to stay away from nuts. Nuts, high in calorie and fats, were considered responsible for increasing our body weight. However, recent researches have shown that nuts are packed with essential minerals, vitamins and fibers, which we need for healthy living.
Nuts as a group are perhaps one of the best sources of plant protein. They contain adequate amounts of antioxidants, phytonutrients and fiber. The fat present in nuts are largely monounsaturated and polyunsaturated, which help to lower the bad cholesterol present in the blood.
Nutrients present in nuts
Almonds
Some weight management programs recommend daily intake of almond, to help lose weight. High protein content in almond, easily satiates hunger, and is effective in controlling hunger pangs. Almonds are rich source of magnesium, iron, calcium and potassium. Antioxidants, vitamin E and monosaturated fat present in almonds are good for the cardiovascular health.
Walnuts
Vegetarians, who could not afford to get their omega-3 fatty acid supply from fatty fish, should rely on walnuts for this essential nutrient. Walnut is one of the richest sources of omega-3 fatty acids. Omega-3 fatty acids lower harmful cholesterol and triglycerides in the blood stream. It also reduces inflammation and formation of plagues inside arteries.
Cashew Nuts
Cashews are rich sources of iron, phosphorous, zinc, magnesium and selenium. Iron is essential for formation of hemoglobin in the blood. Therefore, people suffering from anemia should consume cashew nuts. Magnesium and phosphorous are required for healthy bones. Zinc in required for metabolism and for healthy immune system. Selenium is a powerful antioxidant, capable of fighting cancer cells.
Brazil Nuts
According to a study, Brazil nuts can prevent breast cancer. The high content of selenium, present in this nut, is believed to enhance body’s resistance against malignant cells.
Peanuts
Although, peanuts are actually legumes, but nonetheless, peanuts are comparable to the tree nuts in preventing coronary ailments. Peanuts are rich sources of riboflavin, niacin, folate and omega-3.
Pistachio
Pistachios are rich in iron, magnesium, fiber and protein. They are good for people suffering from high blood pressure.
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