Nuts for Health: Discover Nature's Super Snack

Nuts are the dried fruit or edible seeds of a plant encased in a hard shell. Interestingly, peanuts and almonds, which are commonly referred to as "nuts," are not true nuts. Peanuts are actually legumes, similar to black beans or pintos, while almonds are seeds that grow inside a drupe, a fruit with a fleshy exterior and a seed covered by a shell. Peaches and olives are examples of other drupes.

Nuts are loaded with nutrients and rich in healthy fats, protein, fiber, vitamins, and minerals. They offer numerous health benefits when added to a balanced diet, including benefits for the heart, brain, and skin, and they can even help with weight management. Ironically, although nuts are calorically dense, they can be a great addition to a weight loss plan. Multiple studies have shown that eating nuts does not lead to weight gain. They are high in essential fatty acids but also a good source of protein and many other micronutrients. Nuts provide B vitamins, selenium, zinc, and iron. Nuts are a good source of plant-based protein and helpful for those following a vegan or vegetarian diet.

Here are some of the health benefits of nuts and what nuts you should include in your diet:

• Cardiovascular: Most nuts, such as almonds and cashews, are rich in fatty acids, including omega-3 and omega-6, which can help reduce cholesterol levels. They also contain antioxidants like vitamin E that help protect us from oxidative stress and reduce inflammation.
• Brain: The omega-3 fatty acids found in walnuts are beneficial for brain function. They also provide magnesium and other nutrients that enhance cognitive performance.
• Glucose Management: Nuts have a low glycemic index so they don’t cause a rapid increase in blood sugar. They are beneficial for those with diabetes or insulin resistance.
• Skin and Hair: The vitamin E found in nuts like almonds helps protect the skin from damage and promotes healthy skin. Peanuts contain biotin that helps to strengthen hair and nails.
• Gut Function: Nuts are a good source of fiber which helps support digestion and healthy gut bacteria.
• Inflammation: Nuts contain polyphenols and antioxidants that help reduce inflammation. This may lower your risk for chronic disease.
• Weight Management: The fiber and healthy fats in nuts help you feel more satisfied, which can ultimately reduce your overall calorie intake.

Nuts can be included in many meals and snacks to provide these health benefits. When making a rice pilaf add some chopped almonds or walnuts. Nuts are great to add to a salad as well. Try roasting them beforehand. A handful of peanuts or pistachios with a piece of fruit make a great snack. Nuts are often part of energy bars which can be an easy grab-and-go choice. Nut butters are also delicious and easy to add to your meals and snacks. Try almond or cashew butter on crackers or an apple instead of peanut butter.

Before indulging in nuts, there are two important things to consider. First, it's crucial to monitor the amount of salt or other flavors that may be added to nuts. It's best to opt for unsalted or raw varieties. Additionally, due to their high caloric content, it's good to be mindful of portion sizes.

Diet and Nutrients , Blog