10 Reasons Why You Should Include Nuts in Your Diet
Throughout history, nuts have played a significant role in human diets and food practices. In the past, nuts were commonly used for medicinal purposes to treat various diseases due to their beneficial properties and rich nutrient profile.
Today, health experts and nutritionists highly recommend incorporating nuts into a balanced diet as they offer a valuable source of essential minerals and vitamins vital for maintaining optimal health and wellness. Celebrities and fitness instructors advocate nut consumption at a moderate level for a healthy lifestyle. Each nut contains particular elements that have unique health benefits.
Are nuts good for you? Why are nuts healthy? How should you consume nuts? Many people might have these questions in mind when considering nuts for their food diet. Therefore, our article will provide thorough answers and discuss some of the most known nuts.
What are Nuts?
There is often confusion around the classification of nuts within culinary terms. It's important to note that nuts can fall under different categories, such as seeds, legumes, and fruits. Specifically, plant-based nuts are typically seeds extracted from a hard shell. The most popular nuts are:
- Peanuts: While often referred to as a nut, peanuts are a legume and part of the bean family. Their seeds are edible and can be used in a variety of dishes.
- Almonds: Known for their distinct flavor and nutritional value, almonds can be eaten raw or roasted and are commonly used to make creamy almond butter, flour, or milk.
- Walnuts: These fruits grow on walnut trees and have a round shape with a single seed. They are often used in baking and can be eaten as a snack.
- Hazelnuts: These nuts are round with a pointed end and are collected from the hazel tree. They are commonly used in baking and their flavor pairs well with chocolate.
- Pecans: Pecans are grown on trees and have a crunchy exterior with a sweet flavor. They are often used in baking or as a topping for salads or desserts.
- Macadamia nuts: These nuts are the fruits of macadamia trees, which are native to Australia but are now grown in other parts of the world. They have a buttery texture and are often used in baked goods or as a snack.
- Pistachios: They are actually seeds but are commonly referred to as nuts. They have a lower calorie count than some other nuts but are still packed with lots of nutrients. That is one of the reasons people choose pistachios for snacking.
10 Reasons to Eat Nuts
Packs a Nutritional Punch
When wondering about the health benefits of nuts, remember that nuts are packed with minerals, protein, fiber, and multiple vitamins. Such nutrients are important because they contain calcium, iron, potassium, magnesium, and manganese, which are crucial for optimal bodily functions.
Consider eating a handful of a diverse mix of nuts every day to get all the great health benefits each of them has to offer.
Loaded with Antioxidant
Another benefit of eating nuts is their rich antioxidants, which help remove toxins and free radicals from the body. Polyphenols found in nuts like walnuts decrease oxidative stress in the body, reducing cell damage. Another benefit of adding nuts such as walnuts and almonds to your diet is their ability to preserve Monounsaturated fat, significantly reducing the oxidization process.
Individuals with metabolic syndromes might benefit less from these qualities; however, studies have shown that different markers improved.
One of the great qualities of nuts is that they improve the aging process and have anti-inflammatory properties. When supplementing nuts in a diet, it can decrease somewhere between 90% to 30% in inflammatory markers such as (CRP). However, pistachios, Brazil nuts, walnuts, and almonds could assist individuals with chronic medical conditions such as diabetes and kidney disease.
Promotes Sleep & Relaxation
Neurotransmitters such as serotonin are related to resting sleep. Eating a handful of nuts before bedtime increases the release of such hormones. You can find such qualities in almonds and walnuts.
Helps in Weight Management
Famous for having a large calorie intake, they have been shown to help lose weight. A study shows that Almonds can promote weight loss up to three times, and Pistachios have shown similar results. A study on a selected group showed that the body only absorbs about 21% of the consumed proportion.
High in Fiber and Protein
Another reason why nuts are good for you is that they contain lots of variant nutritional value. They are a very popular source of fiber and protein. They make up different fiber content depending on the type of nut: chestnuts round to 14.9 g, almonds contain about 10.5g, and hazelnuts contain 10.5g. a serving of one hundred grams of nuts contains 7.1g of fiber. Studies have shown that consuming nuts can lessen about 130-calorie intakes. At 30 grams daily, nuts have sufficient protein value for a balanced diet.
May Lower Cholesterol levels
A diet of fast food may result in bad cholesterol accumulation. Nuts are the perfect solution to avoid bad cholesterol as they reduce LDL levels in the blood. Another benefit as to why eat nuts is that they satiate hunger, which aids in preventing snacking.
May Prevent Heart Disease & Diabetes
The use of nuts is quite versatile. Not only do they provide sufficient nutrients, but they have also been proven to assist in diabetes and heart disease. Almonds reduce the glucose spike and lower insulin levels when eaten after the meal course. A study conducted in 2011 recommends a 2 ounce of almonds a day. Almonds also improve cholesterol levels by lowering LDL levels in the blood, a risk factor for coronary heart disease.
Delicious & Easy to Add to Your Diet
Savory, sweet, or crispy nuts are a wonderful snack for healthy, balanced diets. Although they have a reputation for high-calorie content, nutritionists recommend them for their amicable value. Rich in fatty acids like omega three and high fiber content, they're easy to add to diets.
Nuts can be a versatile addition to one's diet. For instance, they can be used as toppings to enhance salads' flavor and visual appeal. Additionally, some nut varieties can be transformed into delicious and nutritious milk, making it a great way to start the day. Alternatively, one can set aside a bowl of healthy nuts to munch on throughout the day, providing a healthy and satisfying snack option.
How Many Nuts Should You Eat a Day?
The recommended serving of nuts in the diet daily is 30 grams, equivalent to a handful. Nuts can be included in a diet with a product such as a protein-rich peanut butter and other ways are snacking on salted or chocolate-covered nuts. In a strict diet, we recommend having plain for the utmost benefits of all nutrients.
Lastly, we hope to have provided sufficient information on why nuts are healthy and how to incorporate nuts into a diet. It's important to remember that nuts are good for you and offer more than just a tasty snack. Wide varieties have been shown to have anti-aging properties and aid in the fight against certain diseases. Additionally, some nuts may even help improve sleep quality.