Are you eating a healthy diet? Your diet can affect various processes inside your body other than your weight. A healthy diet is extremely important for your body to function properly. Nuts should be a part of your daily diet.
Packed with protein, fibre and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.
There are a variety of nuts to choose from. You can create a mixture of different nuts which can be your perfect snack. You can skip those unhealthy snacks and choose something healthy like nuts. Here are some impressive health benefits of nuts and the best nuts that should be a part of your diet.
Health Benefits of Eating Nuts
1. Keep hunger pangs at bay
The gap between the meals makes you consume a huge amount of calories. At that time you are more likely to consume unhealthy snacks which can affect your health as well as add unnecessary calories to your diet. Nuts can be a perfect snack to beat hunger pangs. Simply grab a handful of nuts for some healthy calories.
2. Help in weight loss
If consumed in the right quantity, nuts can help you lose weight. Nuts can keep you full for longer which can help in weight loss. But nuts are also loaded with calories. So, you need to be very careful about the quantity. You can consume nuts as a healthy breakfast for snacks.
3. Boost heart health
Nuts can affect various factors that can help you boost your heart health. Good fats in the nuts help to strengthen the arterial walls in the heart. Vitamin E in nuts prevents the development of plaque in the arteries, thus reducing the risk of stroke and other coronary heart diseases.
4. Will provide you multiple nutrients
Nuts are loaded with multiple essential vitamins and minerals. Eating nuts will provide you many micro-nutrients as well. Take different nuts and create a mixture. You can also add some seeds and dried fruits to it. A small portion of this mixture will offer you a variety of nutrients with one single serving.
5. Source plant protein and good fats
Vegetarians, nuts are a great source of plant protein. Protein should be an essential part of your diet. You must also choose healthy fats. Fats should be an essential part of your diet. Nuts can be a source of healthy fats for you.
6. Lower cholesterol
Nuts, like pecans, are known to have a good effect on cholesterol and triglycerides level. All nuts contain a good amount of fiber. Fiber is effective for lowering cholesterol. It also makes you feel full so that you tend to overeat when you consume nuts daily.
7. Perfect source of antioxidants
Nuts are the powerhouses of antioxidants. Anti-oxidants are best at combating oxidative stress in your body. Anti-oxidants neutralize the oxidative radicals responsible for causing cell damage and increasing the risk of several diseases. Studies also suggest that anti-oxidants in almonds and walnuts protect the delicate fat tissues from getting damaged by oxidation, and removes bad cholesterol.
Eating Nuts Tip 1 – Go Raw and Store in a Cool, Dark Place
Buying nuts? A variety is best
It’s users choice when it comes to which nuts to buy and eat, but if health and nutritional benefits are on your mind, you’ll want to mix it up.
Nuts offer beneficial vitamins and minerals in varying quantities, and eating a variety ensures we’re reaping the benefits of each. It is usually suggested to mix them up if you want the best benefits because then you get all the good fats and micronutrients.
Choosing raw and unsalted varieties is preferable. Raw nuts will have a shorter shelf life than roasted ones. And if you’re an avid crunch seeker, it might be worth buying raw nut varieties and roasting them at home. Some studies show that if you roast nuts at really high temperatures, you’ll lose nutrients but if you’re roasting at lower temperatures at home, the losses are negligible.
Generally, nuts will keep at room temperature for a few months when stored in an airtight container in a cool dark spot.
However, not all nuts are created equally. Ones that are high in polyunsaturated fats like walnuts, pine nuts and Brazil nuts are best consumed quickly or stored in the fridge or freezer to ensure they remain fresher for longer.
Eating Nuts Tip 2 – Use Them for Anything and Everything!
First, reboot your mental image of nuts as a standalone snack in a bowl. It’s true that a small handful of nuts can kill hunger pangs between meals, but you can also use nuts to ’round out’ the nutritional mix of your meals.
If you are trying to lose weight and all you have in your salad are lettuce, tomatoes, cucumbers, and low-fat dressing, you may be hungry later. Nuts are a good way to make it more filling; they round out the meal. Otherwise it might not be calorically dense enough and leave you hungry.
Breakfast is a good time to go nuts. Throw some in your cereal or yogurt with fruit. At lunch, toss a handful into a meatless salad.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. This website does not claim responsibility for this information.