Lifestyle

Amazing Benefits of Eating Nuts

Amazing Benefits of Eating Nuts

In general, nuts are good sources of fat, fiber and protein. Nuts also have a number of vitamins and minerals, including magnesium and vitamin E.

Many studies have shown that people who eat nuts live longer than those who don’t. This may be due to their ability to help prevent a number of chronic diseases. Nuts may reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels.

Here is a list of seven nuts and their health benefits:

Almond

Eating almonds can help reduce the bad cholesterol, all of which are bad for the heart. This makes almonds the heart-healthy nuts. Almonds are also low in calories that can be a part of your weight loss plan. It also helps in lowering the blood pressure in overweight people.

In addition, eating a meal with 28 grams of almonds may help lower the rise in blood sugar that happens after a meal by as much as 30% in people with diabetes.

In 28 grams of almonds have roughly:

Calories: 161

Fat: 14 grams

Protein: 6 grams

Carbs: 6 grams

fibre: 3.5 grams

Vitamin E: 37% of the Reference Daily Intake

Magnesium: 19% of the Reference Daily Intake

Pistachios

Pistachios are high in fibre and just like almonds, pistachios help in improving the cholesterol level by decreasing the bad cholesterol. It also helps in increasing the good cholesterol, pistachios may help improve other heart disease risk factors, including blood pressure, weight and oxidative status.

In 28 grams of Pistachios have roughly:

Calories: 156

Fat: 12.5 grams

Protein: 6 grams

Carbs: 8 grams

fibre: 3 grams

Vitamin E: 3% of the Reference Daily Intake

Magnesium: 8% of the Reference Daily Intake

Walnuts

Walnuts are a very popular nut and an excellent source of the omega-3 fatty acid alpha-linolenic acid (ALA). Eating walnuts everyday helps in reducing bad cholesterol and in maintaining the blood flow through the circulatory system. Walnuts also help in reducing inflammation, which in turn keeps a number of diseases at bay.

A study in college students found that eating walnuts increased a measure of cognition called “inferential reasoning,” suggesting that walnuts may have beneficial effects on the brain.

In 28 grams of Walnuts have roughly:

Calories: 182

Fat: 18 grams

Protein: 4 grams

Carbs: 4 grams

Fibre: 2 grams

Vitamin E: 1% of the Reference Daily Intake

Magnesium: 11% of the Reference Daily Intake

Cashews

Cashews are part of the tree nut family and have a good nutrient profile. A study found that a diet with 20 percent calories coming from cashews improves the blood pressure in people with metabolic syndrome.

Another larger study observed that a diet rich in cashews reduced blood pressure and increased levels of good cholesterol. However, it had no significant effects on body weight or blood sugar levels.

A few studies have shown that diets high in cashews may increase blood sugar in people with metabolic syndrome.

In 28 grams of Cashews have roughly:

Calories: 155

Fat: 12 grams

Protein: 5 grams

Carbs: 9 grams

Fibre: 1 gram

Vitamin E: 1% of the RDI

Magnesium: 20% of the RDI

Peanuts

Peanuts are not tree nuts and belong to the legume family. But they have a similar nutrient just like the tree nuts. A study conducted on 1,20,000 people found that peanuts intake was associated with a lower risk of death.

Asthma and allergic disease rates may be lower in children of mothers who ate peanuts once or more per week during pregnancy. one study found that women who ate peanut butter more than five times a week had lower rates of type 2 diabetes.

In 28 grams of Peanuts have roughly:

Calories: 176

Fat: 17 grams

Protein: 4 grams

Carbs: 5 grams

Fibre: 3 grams

Vitamin E: 21% of the RDI

Magnesium: 11% of the RDI

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