Nut Benefits Promote Good Health Perfect Snack

Nutritional Benefits of Nuts

Nuts are considered one of the best sources of clean protein due to the nutritional values it provides.  Individuals who consume a verity of nuts on a regular base have improved health including reduced rates of cancer, stroke and coronary heart disease.

Nuts are packed with vegetable protein dense in vitamins, minerals, and unsaturated fats linoleic acids and linolenic acids, bioactive compounds are known to promote good health while fighting off disease.

Consuming nuts in the natural unroasted form (raw) provides more nutritional value per serving because roasting can significantly destroy fats during the roasting process.  Raw nuts typically contain a high amount of calories per serving providing essential amino acids, vitamins, monounsaturated fats, including linoleic acid.

Nuts are a great source of healthy protein, Vitamin E, vitamin B2, folate, and essential minerals, selenium, potassium, copper, phosphorus,  and magnesium.  Regular consumption of nuts has been linked to protection against CHD coronary heart disease in clinical trials and has shown beneficial health effects eating nuts as part of a healthy cardiovascular diet. (1.)

Recent studies suggest walnuts contain the highest amount of omega 3 fatty acids protecting the heart and contain twice as many anti-oxidants compared to other nut sources.  According to the food and drug association eating one serving of walnuts 1.5 ounces or 25 nuts can be part of a low saturated fat diet and low cholesterol diet may provide protection against coronary heart disease.

Types of Nuts

• Walnuts
• Almonds
• Brazil Nuts
• Chestnuts
• Macadamia Nuts
• Cashews
• Pecan
• Peanut
• Pine Nuts

Heart Healthy Nuts

Nuts are beneficial for a heart-healthy diet providing the body with fiber and a rich source of monounsaturated fats.  Studies indicate an increasing trend in type 2 diabetes and obesity that may lead to vascular disease.  Dietitians regularly recommend diets that include nuts for patients who are insulin resistant such as type 2 diabetes.

Talk to your doctor about your diet and exercise program to see what plan is best for your specific needs.   Nuts have a low glycemic index due to the high protein content and unsaturated fat and are considered relatively low carbohydrate.

High in calories packed with nutritional value nuts are considered the perfect protein source eaten raw or roasted.  Avoid weight gain when eating nuts consuming the recommended amount of nuts per serving.  Monounsaturated fats found in nuts protect the body against cardiovascular disease and can also be found in other sources including, nut butter, avocados, olives, peanut oil, canola oil.

According to the Mayo Clinic, monounsaturated fatty is considered a healthy type of fat that may improve the function of blood vessels and benefit insulin levels and blood sugar control for those suffering from Type 2 diabetes. (2.)

Omega 3 fatty acids oils are high in DHA docosahexaenoic acids found in good food sources such as salmon, flaxseeds, nuts, soybean plant oils, canola oil, and nuts can be beneficial to the body.    Walnuts contain more omega 3 fatty acids compared to other nuts and have twice the amount of antioxidants per serving compared to other nuts.   Omega 3 fatty acids are polyunsaturated fatty acids

Boost Metabolism with Nuts

Lose weight consuming foods rich in omega 3 fatty acids that are important for normal metabolism function.  Research indicates people who consume nuts and seeds on a regular basis as a source of protein in their diet benefit from health effects of reducing inflammation, treating rheumatoid arthritis, and reduce high blood pressure.  Typically nut derives from 8-18 percent of their calories from protein and seeds 11-25 percent calories from protein.

Nuts and seeds are considered a high protein source providing essential vitamins and minerals the body can utilize for proper metabolic function.  One serving of 25 almonds is 170 calories contain 4% water, 22% healthy carbohydrates, 7.5 grams of protein, 2.5 grams polyunsaturated fats, 10 grams monounsaturated fats, essential vitamins and minerals including potassium, magnesium, calcium, copper, Vitamin E, manganese, niacin, phosphorus, riboflavin, and zinc.

Raw nuts provide a nutritional boost for the body high in dietary fiber supplying 3 grams per ounce.  Nuts can be eaten raw, blanched, or roasted for more added flavor.   Nut butter and nut flour is now sold online and in local stores and have become popular protein source for recipes.  Despite nuts being high in calories, they are both nutritious and delicious eaten as a snack or in recipes.

Omega 3 fatty acids found in almonds and walnuts contain significant amounts of ALA alpha-linoleic acids may help reduce cardiovascular disease, reduce inflammation provide beneficial health effects on the body due to the nutritional value nuts provide. (3.)

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Patricia Lynn

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