Home Articles Diet

 This Christmas go easy on the marshmallows, lollies and candy sticks, and instead throw in some extra walnuts, almonds and cashews into your meals and desserts. Contrary to the popular notion, nuts actually help you lose weight as the fat they contain is of the healthy unsaturated type; the same as that found in olive oil. A research conducted by the US Loma Linda University stated that eating about 67 grams of nuts a day reduced cholesterol levels by 7.4%. Since nuts help prevent the absorption of cholesterol, they also lower the risk of heart diseases. Ellen Mason, a senior cardiac nurse at the British Heart Foundation, recommends eating unsalted nuts instead of the salted, sugary ones as those are unhealthy. Notwithstanding the health benefits of nuts, about 80% of the nutritional content is fat and therefore eating in moderation is essential.

Walnuts: These are richest in omega-3 fatty acids, which decrease the C-reactive protein, a risk marker of heart diseases. Scientists from Pennsylvania also stated that walnuts had the highest level of antioxidants. After having analyzed the antioxidant levels of nine types of nuts, Dr Joe Vinson, from the University of Scranton, discovered that walnuts had twice as many antioxidants as any other nuts. Throw them into your breakfast cereal, salads and soups for a surprise crunch. What’s more, walnuts are great for male fertility as they help improve your sperm health! A study in the journal Biology of Reproduction confirmed the claim.

Almonds: Before you rush off to work, pop in a few almonds to boost your energy. Almonds contain manganese, riboflavin, and copper, all of which help in energy production. Almonds also help reduce your risk of heart diseases, as they contain Vitamin E and have a high level of monounsaturated fat. In case you are worried about your blood sugar, start adding sliced almonds into your steamed veggies. Research conducted by David Jenkins MD revealed that eating a handful of almonds everyday helped lower bad cholesterol by 4.4%. And if you’ve been feeling a little scatterbrained lately, then almonds could help counter that as well. It contains phenylalanine, a chemical that aids healthy development of cognitive functions.

Pistachios: Pistachios are great for smokers, who are at a higher risk of lung cancer. According to the University of Texas M. D. Anderson Cancer Center, pistachios contain gamma-tocopherol, a type of vitamin E that promotes faster healing of damaged lung tissues. Just two ounces of pistachios a day could pep you up, as it is a rich source of vitamin B6. Carotenoids – lutein and zeaxanthin – that reduce the risk of macular degeneration causing visual impairments are also found in Pistachios.

Hazelnuts: Heart patients can safely eat these flavorful nuts as snacks. Hazelnuts have no sodium or cholesterol, both of which can raise blood pressure. Monounsaturated fats that help reduce bad cholesterol and promote heart health are found in hazelnuts. Pregnant women could benefit from a handful of hazelnuts, as they contain folate that helps prevent any kind of neural tube defects in newborns. Hazelnuts are also high in important B-complex groups of vitamins such as riboflavin, niacin, and thiamin.

Cashew Nuts: Cashews make for a great snack instead of the tempting wafer packet. High in dietary fiber, cashews help you feel full faster, so that you eat less and healthy. Scientists say that eating larger portions of healthy foods is better for weight loss than dieting and starving yourself. Cashews are rich in copper and iron, which can help prevent or lower the risk of developing osteoporosis and anemia. Cashews have no cholesterol, but need to be consumed in moderation.

References:

1. Vellingiri Vadivel, Catherine N. Kunyanga, Hans K. Biesalski, Health benefits of nut consumption with special reference to body weight control, Nutrition, Volume 28, Issues 11–12, November–December 2012, Pages 1089-1097, ISSN 0899-9007, 10.1016/j.nut.2012.01.004.
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.

 More articles from the Diet Category