Nuts and Their Health Benefits

Unhealthy Snacking


As a human being we all have different bad habits that we want to stop. Some people bite their nails, while others spend too much time watching tv. For many, it is unhealthy snacking. I know that I am at fault for this when the chips or ice cream sound too tempting. 


There are many healthy snacks we can buy that might be better for us but still not the best. Are there any snacks that can improve our health that are also delicious to eat?

There are! There are various nuts that make great snacks with great health benefits!


Benefits of Nuts


There have been many studies on the effects of different nuts, some have been found to help with blood sugar. 


Aside from helping with blood sugar, nuts have been linked with improving heart health and helping with weight control.

The Adventist Health study revealed that those who ate 30g of nuts more than five times per week had a significantly reduced risk of heart disease and other health problems. [2]


Why is this, and why should we make nuts a bigger part of our diet?


Nuts are a rich source of plant protein, have plenty of dietary fiber, and are high in heart-healthy mono-and polyunsaturated fats (including plant omega-3 fatty acids) and low in saturated fats. 


They also contain many vitamins and minerals (such as vitamin E, magnesium, phosphorus, copper, and manganese) and a collection of plant chemicals with potential antioxidant and antiinflammatory properties. [2]


All of these make nuts worthy to be eaten often! 


Different Types of Nuts and Their Health Benefits


Peanuts

  • High in fiber 
  • Rich in protein 
  • Increases metabolism 
  • Can regulate blood sugar
 

Almonds


  • Rich in magnesium
  • Fight heart diseases and cancers
  • Help maintain a healthy metabolism
  • Increase good levels of cholesterol
  • Can stabilize blood sugar levels

Walnuts


  • High in fiber
  • Rich in protein
  • Promotes weight loss with omega-3 fatty acids
  • Decreases inflammation
  • Improves blood flow

Pecans

  • Rich in vitamins E, C, and K 
  • Reduces risk of coronary heart disease 
  • Increases metabolism
  • Decreases inflammation

Cashews


  • Keeps heart healthy 
  • Makes bones stronger
  • Helps with insomnia, headaches, and muscle cramps
  • Helps regulate immune system 

Pistachios 

 

 

 

 

 

 

 

 

 

 

 

 

 

  • Source of vitamins & minerals
  • Helps with digestion
  • Helps with blood glucose levels (good for diabetes) 
  • Lowers risk of heart disease 
  • Helps reduce inflammation


    All of these nuts, as you can see, bring great health benefits to us when we eat them! So what are you waiting for? 

    Make sure to check out the nuts we have available here at Country Life Natural Foods! 



    References


    [1] Fraser, G.E., et al., A possible protective effect of nut consumption on risk of coronary heart disease. The Adventist Health Study. Arch Intern Med, 1992. 152(7): p. 1416-24.


    [2] Anonymous.Tufts University Health & Nutrition Letter; New York Vol. 38, Iss. 5,  (Jul 2020): 1-2.

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