Most people would agree that nuts are tasty but they would shy away from them because of their caloric value. But are you aware that nuts are packed with valuable nutrients, including healthy fats our bodies need. Although nuts are high in calories but they are nutritional powerhouses. Besides being rich in plant proteins, nuts also contain valuable nutrients, such as vitamin A, vitamin E and folate, trace minerals like magnesium, selenium, copper, zinc and phosphorus, fiber, heart-friendly fats, and antioxidants etc.
Here is why you should be snacking on nuts and why they are so important to your health:
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Reduce the risk of heart disease: The fats found in nuts are primarily unsaturated fatty acids which have been shown to lower the risk of heart disease and reduce low-density lipoprotein. Omega-3 fatty acids present in nuts lower levels of triglycerides in the bloodstream. Some nuts also contain plant sterols which help lower your cholesterol. By just eating 140 grams (around five ounces) of nuts per week you can lower the risk of cardiovascular diseases by 35%. Another study found that women who ate nuts 4 times per week were 40 percent less likely to die of heart disease.
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Good source of Protein: Nuts are very high in protein. In fact, vegans can rely on nuts for their daily requirement of proteins. All eight essential amino acids which we humans need in our protein intake are present in peanuts. Most nuts are high in the amino acid Arginine that helps widen and relax blood vessels. Nuts are so high in protein that the USDA Food Guide Pyramid puts them in the meat category!
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Lower blood pressure levels: Nuts contain l-arginine that enhances the production of nitric oxide in the body. Nitric oxide helps relax the arteries and make them more flexible and less prone to blood clots resulting in improvements in high blood pressure levels.
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Make bones stronger: Most nuts are a very good source of potassium, calcium and phosphorus which are required for stronger bones. In fact, a quarter cup of almonds has almost as much calcium as a quarter cup of milk. Peanuts also contain Lysine which is necessary for calcium absorption.
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Extra fiber: Nuts are a good source of fiber which provides bulk to help food move through the digestive tract. It also promotes a feeling of fullness, therefore, making you eat less and thus keeping your weight loss effort in check. Fiber is also thought to play a role in preventing diabetes. 25 grams of peanuts contains about 8% of the fiber you need each day.
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Low GI: Nuts have a low glycemic index which means they slowly release sugar into the bloodstream. This protects your vital organs from being impaired by excessive amounts of sugar and reduces your risk of Diabetes.
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Full of antioxidants: Nuts are a rich source of antioxidants. These help in lowering oxidation of fatty deposits in the walls of blood vessels to help protect cells from tissue damage caused by free radicals. These free radicals are the main cause of premature aging and the general breakdown of the body.
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Rich source of Potassium: Potassium is essential for a healthy nervous system and needed by all of the muscles in the body, including the heart. It aids regular heart rhythm and muscle contraction and blood flow.
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Best sources of vitamin E: Almonds and peanuts are considered excellent sources of vitamin E. It protects against conditions related to oxidative stress such as aging, arthritis, cataracts, diabetes and infections.
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Energy Booster: Nuts also provide important minerals like potassium, magnesium and zinc which are necessary for energy production.
The list of health benefits attached to each individual nut is endless. But, they are also a dense source of calories. A small handful of nuts (about 30 grams) contains about 160-200 calories. Here is a list of number of nuts present in 30 grams along with the calories they provide:
- 28-30 Peanuts: 170 calories
- 20-24 Almonds: 160 calories
- 16-18 Cashews: 190 calories
- 8-11 Walnuts: 180 calories
- 6-8 Brazil Nuts: 170 calories
In moderate amounts nuts can provide numerous health benefits. Limit your intake to about 30-40 grams of unsalted nuts per day. It is always recommended to buy fresh, raw nuts (instead of salty ones) and to drink a full glass of water with each serving.
Go Nuts!
