Nut can be referred to many seeds besides tree nuts (cashews, hazelnuts, macadamias, etc) including peanut (legumes or grow on the ground), cape seed, caraway, poppy seed, sesame seed, sunflower seed and others. Carrying a lot of different nutrition which are beneficial to health, nuts have become more popular food needed for health.
Nut Nutrition Facts, Calories & Health Benefits
Nuts Nutrition
1. Unsaturated fats (polyunsaturated and monounsaturated fat). These fats are the main reason why nuts are better than other high-fat snacks. They are considered as healthy fat which can help to lower bad cholesterol level. And for this reason too, if you eat nut the risk to get disease such as stroke will decrease.
2. Omega-3 fats. As an anti-inflammatory, omega-3 in nuts is essential to control blood pressure. Several conditions like coronary artery disease, strokes and breast, colon and prostate cancers, rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease, omega -3 can be very useful to treat the patient.
3. Poly-phenolic flavonoid antioxidants (carotenes, cryptoxanthin, lutein, resveratrol, and so on). It has been found that these amazing compounds offer protection against different kind of disease from cancers, degenerative nerve disease, heart disease, stroke, to viral/fungal infections.
4. Rich source of minerals (manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium). These minerals have various benefits for example Potassium helps blood pressure and controlling heart rate while Fluoride works well to maintain bones and teeth health plus helps preventing dental caries.
5. Vitamin (B-complex, vitamin-E). Generally, the vitamins help to improve and maintain overall health. Besides, they also have a role as a great antioxidant to protect the body from free radical.
Weight maintenance
What nuts provide for health has made this food to be included into diet program for example Mediterranean diet. The result of the studies showed that nuts make people feel fuller thus they can reduce red meat consumption. In this case they also will consume more fruit and vegetable. This condition has high possibility to happen since the healthy at from nuts is not disgusted but passed through the body.
Find the right nut
Then what if other people said that nuts only bring disadvantage? First of all you must find the reason why misfortune has happened to these people.
- Watch out the allergy. People might be allergic to one or more of the tree nuts, only peanuts or both tree nuts and peanuts. Of course, nobody wants to get the last one where somebody cannot eat tree nuts and peanuts. If you have this problem, there is no other way except to find another source of vitamin, mineral and healthy fat in other food.
- Type, how to cook, and consumption amount. Most people will say that walnut is the best choice among many nuts. Still, many factors influence the way to find the right nut. Depend on what you need each nut offers various benefit to your health. According to Harvard Medical School mixed and unsalted nuts is the best. However, you can cook it if you want. Just mix or sprinkle them on salad, toasted or eat them raw. Remember to eat the recommended daily intake of nut: a small handful (about 1-ounce or 30g).
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