Nuts are good for humans.
Although nuts are high in fat, in most cases, they are healthy fats. They also contain very good sources of fiber and protein.
Many studies have shown that nuts have many health benefits, especially to help reduce the risk factors for heart disease.
This article will learn about nuts and evidence of its health benefits.
Health benefits of eating nuts
In general, nuts are a good source of fat and fiber the protein very good. Most of the fat in nuts is monounsaturated, as well as omega-6 and omega-3 polyunsaturated fats. However, it also contains a little saturated fat.
Nuts also provide many vitamins and minerals, including magnesium and vitamin E.
Many studies have investigated the health benefits of increasing nuts. A meta-analysis of 33 studies found that a high-nutty diet did not significantly affect weight gain or loss .
Although there is little effect on weight, many studies have shown that people who eat nuts will live longer than those who do not eat. This is due to its use to help prevent some chronic diseases of this fruit .
For example, nuts help reduce the risk of metabolic syndrome, such as high blood pressure and cholesterol .
In fact, a study of 1,200 people pointed out that Mediterranean diet with 30 grams of nuts per day helps reduce the incidence of metabolic syndrome rather than a low-fat diet or Mediterranean diet with olive oil .
Moreover, nuts also help reduce the incidence of other chronic diseases. For example, using nuts every day helps improve blood sugar levels and even reduce the risk of certain types of cancer .
This article will discuss the nutritional content of commonly used nuts and evidence for its health benefits.
Conclude: Eating nuts helps reduce risk factors for chronic diseases, including heart disease and diabetes.
1. Almonds
Almond is a tree trunk containing many beneficial nutrients .
A meal (28 grams or a small handful) contains about:
- Calories: 161
- Total fat: 14 grams
- The protein: 6 grams
- Carb: 6 grams
- Fiber: 5 grams
- Vitamin E: 37% RDI
- Magie: 19% RDI
Almonds help improve cholesterol levels. A few small studies have shown that almond-rich diets reduce LDL (bad) cholesterol, total cholesterol and oxidized LDL cholesterol, which are particularly harmful to cardiovascular health .
However, most of these studies have only a few participants. A larger study combining the results of five other studies concluded that this evidence is not strong enough to suggest that almonds certainly help improve cholesterol .
However, using almonds with a low-carb diet can help weight loss and lowering blood pressure in overweight and obese people .
In addition, eating a meal with 1 ounce (28 grams) of almonds also reduces the increase in post-meal blood sugar by more than 30% for diabetics. However, there was no significant decline in healthy people .
Moreover, almonds have been shown to reduce inflammation in patients with type 2 diabetes .
Finally, almonds also have many other benefits for the intestinal tract by supporting the development of beneficial intestinal bacteria, including beneficial bacteria. bifidobacteria and lactobacillus .
Conclude: Almonds contain many important nutrients that reduce the risk of heart disease and diabetes. However, it takes time for large studies to prove these effects
2. Pistachio
Pistachio is a popular nuts that are high in fiber .
A serving of 1 ounce (28 grams) pistachio contains about:
- Calories: 156
- Total fat: 5 grams
- The protein: 6 grams
- Carb: 8 grams
- Fiber: 3 grams
- Vitamin E: 3% RDI
- Magie: 8% RDI
Similar to almonds, pistachios can improve cholesterol levels. Taking 2-3 ounces of pistachio daily increases HDL (good) cholesterol .
In addition, pistachio also helps to improve other risk factors for heart disease, including blood pressure, weight and oxidation. Oxidation status is related to oxidized chemicals in blood, contributing to heart disease .
Moreover, pistachio also helps reduce the increase in blood sugar after meals .
Conclude: Pistachio if eaten in large quantities (more than 28 grams per day) will help reduce the risk of heart disease.
3. Walnuts (pecans)
The 1 ounce walnut (28 gram) diet contains about:
- Calories: 182
- Total fat: 18 grams
- The protein: 4 grams
- Carb: 4 grams
- Fiber: 2 grams
- Vitamin E: 1% RDI
- Magie: 11% RDI
Walnuts also help improve the risk of heart disease. This is due to high levels of ALA and other nutrients.
Several large studies have shown that eating walnuts greatly reduces total cholesterol and LDL cholesterol, while increasing HDL cholesterol (good cholesterol) .
Walnuts also help improve cardiovascular health factors, including blood pressure and normal blood circulation through the circulatory system .
In addition, walnuts also help reduce inflammation that contributes to many chronic diseases .
Interestingly, a study on college students found that eating walnuts enhances the cognitive range also known as "reasoning," which shows that walnuts are more beneficial effects for the brain .
Conclude: Walnuts are an excellent source of omega-3 fatty acids ALA and many other nutrients. Eating walnuts also has many benefits for cardiovascular health.
4. Cashew nuts
Cashew nuts are part of the family of nuts and have a good nutritional profile .
1 ounce of cashew nuts contains about:
- Calories: 155
- Total fat: 12 grams
- The protein: 5 grams
- Carb: 9 grams
- Fiber: 1 gram
- Vitamin E: 1% RDI
- Magie: 20% RDI
Some studies show that eating a lot of cashews improves symptoms of metabolic syndrome.
One study has shown that a 20% calorie-containing diet of cashew nuts improves blood pressure in people with metabolic syndrome .
Another study has shown that cashews help increase antioxidant capacity in the diet .
Interestingly, several studies have found that cashew-eating diets increase blood sugar in people with metabolic syndrome. However, many other studies are needed to determine this .
Conclude: Although cashew nuts contain some important nutrients, the evidence suggests that it improves the symptoms of metabolic syndrome.
5. Pecan pecans
Pecan pecans are often used in desserts, but they still have their own nutrients .
1 ounce of pecans contains about:
- Calories: 193
- Total fat: 20 grams
- The protein: 3 grams
- Carb: 4 grams
- Fiber: 2.5 grams
- Vitamin E: 2% RDI
- Magie: 8% RDI
Several studies have shown that pecan pecans help reduce LDL cholesterol in people with normal cholesterol .
Like other nuts, pecan pecans also contain a number of polyphenols, which act as antioxidants.
In one study, people who ate pecan peanuts for 4 weeks at a dose of 20% of their total daily calories helped boost the antioxidants in their blood .
Conclude: Pecan pecans contain many beneficial nutrients. It also contains antioxidants and helps lower LDL cholesterol.
6. Particles
Macadamia nuts contain quite a lot of nutrients and are excellent sources of monounsaturated fats .
1 ounce contains about:
- Calories: 200
- Total fat: 21 grams
- The protein: 2 grams
- Carb: 4 grams
- Fiber: 5 grams
- Vitamin E: 1% RDI
- Magie: 9% RDI
Many nutritional benefits of macadamia are related to cardiovascular health. This is due to its large amount of monounsaturated fat.
One study has shown that a high-nutritious diet can help lower LDL cholesterol and total cholesterol for people with high cholesterol .
The macadamia-rich diet is even as effective as the heart-healthy diet recommended by the American Heart Association .
Macadamia nuts reduce the risk of heart disease, including oxidative imbalance and inflammation .
Conclude: Macadamia nuts have a very high amount of monounsaturated fat. This demonstrates its ability to help reduce the risk of cardiovascular disease.
7. Brazil nuts
Brazil nuts are native to the Amazon region and are extremely rich in selenium .
A 1 ounce serving of Brazilian nuts provides about:
- Calories: 182
- Total fat: 18 grams
- The protein: 4 grams
- Carb: 3 grams
- Fiber: 2 grams
- Vitamin E: 8% RDI
- Magie: 26% RDI
Selenium is a mineral that acts as an antioxidant. Although it is used for some functions in the body, only a small amount from the diet is enough.
A 1 ounce (about 28 gram) serving of Brazil nuts will provide 100% more RDI selenium.
Selenium deficiency is usually quite rare and occurs only in certain conditions.
For example, one study showed that people with kidney disease who had hemodialysis often lacked selenium.
When these patients eat a Brazil nut every day for 3 months, their blood selenium levels return to normal, nuts also have antioxidant effects in their blood .
Brazil nuts also help reduce cholesterol. In addition, it reduces oxidative imbalance and improves blood vessel function in obese adolescents .
Finally, Brazil nuts help reduce inflammation in both healthy people and hemodialysis patients .
Conclude: Brazil nuts are an excellent source of selenium. It helps reduce cholesterol, oxidative imbalance and inflammation.
8. Hazelnut
Hazelnut is rich in nutrients .
1 ounce of hazelnut seeds contains near:
- Calories: 176
- Total fat: 9 grams
- The protein: 6 grams
- Carb: 6 grams
- Fiber: 3.5 grams
- Vitamin E: 37% RDI
- Magie: 20% RDI
Like other nuts, hazelnuts also have many benefits to improve the factors that cause heart disease.
One study showed that a hazelnut-rich diet reduced total cholesterol, LDL and triglyceride cholesterol. It also helps reduce inflammation and improve blood vessel function .
Other studies also show that the hazelnut diet helps improve cholesterol and increase vitamin E levels in the blood .
Conclude: Hazelnut is a nutritious food source, such as vitamin E. They also help reduce the risk of cardiovascular disease.
9. Peanuts
Peanuts are not entirely a nut - they belong pea's tree . However, they are still considered a kind of nuts because of their similar nutritional and health benefits .
1 ounce of dry roasted peanuts contains about:
- Calories: 176
- Total fat: 17 grams
- The protein: 4 grams
- Carb: 5 grams
- Fiber: 3 grams
- Vitamin E: 21% RDI
- Magie: 11% RDI
A study of 120,000 people showed that the higher the amount of peanuts consumed, the lower the mortality rate .
Peanuts also help improve the factors that cause heart disease .
Interestingly, a study has shown that women will have less prevalence of type 2 diabetes if they eat peanut butter more than 5 times per week .
However, many types of peanut butter contain a large amount of additives and other ingredients. Therefore, the best way is to choose peanut butter that contains the highest amount of beans.
Similarly, peanuts are often salted or flavored, which can cause the nutritional benefits of beans to be removed. Instead, choose simple, unsalted, non-flavored beans.
Furthermore, asthma and allergies have a lower incidence of infection in newborns if mothers eat peanuts once or more per week during pregnancy .
Conclude: Peanuts belong to legumes, not a nuts. However, they have the same amount of nutrients as nuts, which helps reduce the risk of cardiovascular disease and diabetes.
Main message
Nuts are one of the healthiest snacks you can eat, they contain quite a few essential nutrients.
However, the benefits of nuts are only best for those that are less processed and have no additive ingredients.
Many types of nuts you buy contain a lot of salt and additive flavors, so it is always best to buy clean fruits without additives.
When combined with a healthy diet of other natural foods, nuts also help reduce the risk of chronic symptoms.
