A Handful of Nuts may keep the Doctor Away
Studies at different universities have proved that small amounts of nuts, when taken daily, help consumers lose weight and have a healthier body. This is due to the fact that nuts contain nutrients that are important for living a disease-free life.
One study at Purdue University discovered that peanuts have the potential of helping people lose weight because they contain high fiber, protein and fat content. The study compared peanuts with other low-fat snack and the result showed that peanuts can keep us from hunger in two hours unlike the latter which can only do it in half an hour. They did it by inviting some participants whom they served with peanuts and rice cakes. Most of the participants who ate the peanuts did not feel the urge to eat again for two hours. A study from Harvard University also showed the same result. According to the the study they made, women who eats a handful of nuts five times a week have a lower risk of heart attack. They also have a 20% reduced risk of developing adult-onset diabetes compared to women who don’t eat nuts. When it comes to men, those who eat nuts two or more times a week develop a 47% reduced risk of sudden cardiac death. Also, there is a 30% reduced risk of having coronary heart disease death.
These health benefits are because of the mono and polyunsaturated fat found in nuts. These substances can increase the level of good cholesterol in the body. Nuts are also good providers of thiamin, niacin, phosphorous, zinc, folate, selenium, copper, magnesium, manganese, potassium, iron and vitamin E. These nutrients can be found on certain types of nuts. Almonds are said to be good source of iron, magnesium, zinc and vitamin E. Sweet almonds are the ones being eaten while bitter almonds serve as oil. Selenium which helps prevent prostate cancer and important for the proper functioning of the thyroid gland can be found on Brazil nuts while cashews serve as a good source of copper that aids to lower blood pressure. If you are interested with the type of nut that contains the lowest amount of fat, you are looking for chestnuts. Chestnuts only get 8% of their calorie content from fat unlike most nuts which get 75% of calorie from fat. Hazelnuts alternatively provide 80% of the recommended daily allowance of manganese in just a handful. Along with hazelnuts, Macadamia nuts provide manganese too which helps in the production of sex hormones and is necessary for healthy skin, bones and joints. Peanuts which are not actually nuts but legumes, help in the formation of nitric oxide, a substance that widens arteries including those which supply blood to the genital area resulting to a man’s sexual wellness. Walnuts are tested to have high levels of omega-3 fatty acids like alphalinolenic acid (ALA) which helps prevent abnormal heart rhythms that usually lead to heart attack or worse, sudden cardiac death.
But of course, these benefits will only be observed if they are consumed in proper quantity; otherwise, the effect will be the exact opposite. Experts only suggest a handful of nuts 4 to 5 times a week. A handful means 22 in almonds, 18 in cashews, 12 in macadamia nuts, 14 halves in walnuts, 7 in Brazil nuts, 20 in hazelnuts and 28 in peanuts. It would also be best if the nuts are toasted or roasted without salt and not fried with hydrogenated fat. When large volumes of nuts are bought, it is advisable to keep them in a freezer in an air-tight container. They have a very long shelf life and can be stored for six months.
Now, if you want to get healthy, and I am sure you do, make eating nuts a habit. You won’t regret it considering all its benefits.
Studies at different universities have proved that small amounts of nuts, when taken daily, help consumers lose weight and have a healthier body. This is due to the fact that nuts contain nutrients that are important for living a disease-free life.
One study at Purdue University discovered that peanuts have the potential of helping people lose weight because they contain high fiber, protein and fat content. The study compared peanuts with other low-fat snack and the result showed that peanuts can keep us from hunger in two hours unlike the latter which can only do it in half an hour. They did it by inviting some participants whom they served with peanuts and rice cakes. Most of the participants who ate the peanuts did not feel the urge to eat again for two hours. A study from Harvard University also showed the same result. According to the the study they made, women who eats a handful of nuts five times a week have a lower risk of heart attack. They also have a 20% reduced risk of developing adult-onset diabetes compared to women who don’t eat nuts. When it comes to men, those who eat nuts two or more times a week develop a 47% reduced risk of sudden cardiac death. Also, there is a 30% reduced risk of having coronary heart disease death.
These health benefits are because of the mono and polyunsaturated fat found in nuts. These substances can increase the level of good cholesterol in the body. Nuts are also good providers of thiamin, niacin, phosphorous, zinc, folate, selenium, copper, magnesium, manganese, potassium, iron and vitamin E. These nutrients can be found on certain types of nuts. Almonds are said to be good source of iron, magnesium, zinc and vitamin E. Sweet almonds are the ones being eaten while bitter almonds serve as oil. Selenium which helps prevent prostate cancer and important for the proper functioning of the thyroid gland can be found on Brazil nuts while cashews serve as a good source of copper that aids to lower blood pressure. If you are interested with the type of nut that contains the lowest amount of fat, you are looking for chestnuts. Chestnuts only get 8% of their calorie content from fat unlike most nuts which get 75% of calorie from fat. Hazelnuts alternatively provide 80% of the recommended daily allowance of manganese in just a handful. Along with hazelnuts, Macadamia nuts provide manganese too which helps in the production of sex hormones and is necessary for healthy skin, bones and joints. Peanuts which are not actually nuts but legumes, help in the formation of nitric oxide, a substance that widens arteries including those which supply blood to the genital area resulting to a man’s sexual wellness. Walnuts are tested to have high levels of omega-3 fatty acids like alphalinolenic acid (ALA) which helps prevent abnormal heart rhythms that usually lead to heart attack or worse, sudden cardiac death.
But of course, these benefits will only be observed if they are consumed in proper quantity; otherwise, the effect will be the exact opposite. Experts only suggest a handful of nuts 4 to 5 times a week. A handful means 22 in almonds, 18 in cashews, 12 in macadamia nuts, 14 halves in walnuts, 7 in Brazil nuts, 20 in hazelnuts and 28 in peanuts. It would also be best if the nuts are toasted or roasted without salt and not fried with hydrogenated fat. When large volumes of nuts are bought, it is advisable to keep them in a freezer in an air-tight container. They have a very long shelf life and can be stored for six months.
Now, if you want to get healthy, and I am sure you do, make eating nuts a habit. You won’t regret it considering all its benefits.
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