Nuts are a widely consumed food. The best part is that you can eat them on any diet, from keto to paleo to vegan, and still love them. Despite the fact that they are high in fat, they have a variety of positive effects on health and weight loss.
Most commonly eaten nuts:
- Almonds
- Cashews
- Pecans
- Hazelnuts
- Peanuts
- Brazil nuts
- Macadamia nuts
- Walnuts
- Pistachios
What Are Nuts?
Nuts are in fact fruits. They are dry, single-seeded fruits with a high fat content. They are often surrounded by a leathery or solid outer covering. In botany, nuts are exclusively a type of dry fruit with a single seed, a hard shell, and a protective shell. Chestnuts, hazelnuts, pecans, and walnuts meet the true definition of a nut where almonds and peanuts do not satisfy the botanical criteria of a genuine nut. Peanuts are legumes, while almonds have a fleshy covering similar to that of a plum. People all throughout the world appreciate these fruits, whether they are genuine “nuts” or not.
Health Benefits
Nuts are a high-nutritional-value food that contain the majority of the vitamins and minerals the body requires. They are a major source of ALA omega-3 fatty acids, which have a variety of health benefits ranging from reducing rheumatoid arthritis to protecting against Alzheimer’s. There are a number of other health benefits linked to nuts, including:
Diabetes Regulation
In a recent study, people with type 2 diabetes who consumed more than five servings of nuts per week benefited from lowered heart disease by as much as 17%. This study showed impressive results and have led scientists from the likes of Harvard to recommend regular nut consumption to control their diabetes.
Improve Cholesterol
Nuts also have an essential role in cholesterol regulation. Scientists discovered a link between consuming nuts at least a couple times each week and lower LDL cholesterol and triglyceride levels in the body. Lowering cholesterol is linked to a lower risk of stroke or cardiovascular disease.
Weight Loss
Nuts contain mostly fats, which may seem paradoxical for weight reduction. The fats in nuts, on the other hand, are almost completely unsaturated, which means they leave you feeling more satiated after eating, allowing you to eat less over time. According to research, individuals who consume nuts on a regular basis have a decreased chance of gaining weight than those who eat nuts seldom.
Vitamins and Essential Nutrients
Nuts are a fabulous source of Vitamin E, which may help to prevent cancer and avoid osteoporosis. Nuts are also great sources of:
- Dietary fiber
- Antioxidants
- B6
- Niacin
- Magnesium
- Zinc
- Plant iron
- Calcium
- Copper
How Much Should You Eat?
The American Heart Association encourages four 1.5-ounce (approximately a handful) servings of unsalted, unoiled nuts per week, while the US Food and Drug Administration suggests that consuming 1.5 ounces of nuts per day may lower the risk of heart disease.
Take a moment today, on National Nut Day, to grab some nuts from the cabinet and start improving your health.
Happy Nut Day!
Sources
- “8 Health Benefits of Nuts”, Healthline.com, https://www.healthline.com/nutrition/8-benefits-of-nuts. Accessed 23 September 2021.
- “Health Benefits of Nuts”, Nourish by WebMD, https://www.webmd.com/diet/health-benefits-nuts#1. Accessed 23 September 2021.
- “Nuts”, U.S. Forest Service, https://www.fs.fed.us/wildflowers/ethnobotany/food/nuts.shtml. Accessed 23 September 2021.
- “Nuts and seeds”, Better Health Channel, https://www.betterhealth.vic.gov.au/health/healthyliving/Nuts-and-seeds. Accessed 23 September 2021.
- Rettner, Rachel. “Daily Serving of Nuts Linked with Longer Life”, LiveScience.com, 20 November 2013, https://www.livescience.com/41370-nut-consumption-reduced-death-risk.html. Accessed 23 September 2021.
- @article{liu_guasch-ferré_hu_li_hu_rimm_manson_rexrode_sun_2019, title={Nut Consumption in Relation to Cardiovascular Disease Incidence and Mortality Among Patients With Diabetes Mellitus}, volume={124}, DOI={10.1161/circresaha.118.314316}, number={6}, journal={Circulation Research}, author={Liu, Gang B. and Guasch-Ferré, Marta B. and Hu, Yang E. and Li, Yanping M. and Hu, Frank undefined and Rimm, Eric undefined and Manson, Joann undefined and Rexrode, Kathryn undefined and Sun, Qi undefined}, year={2019}, month={Feb}, pages={920–929}}
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