Nuts are an underrated food ingredient/element often ignored by many in their diet. Nuts are power-packed with calories, protein, fats and minerals. Some studies have also associated eating nuts with a longer life span. Sadly nuts have been ignored in your daily food plate due to reasons ranging from cost to weight gain. Different nuts have different nutritional values. For instance, almonds are rich sources of calcium, magnesium, phosphorus and potassium but a poor source of folate.
Nuts help in reducing the amount of LDL cholesterol and increase the levels of HDL cholesterol. They also act as an anti-clotting agent and prevent the occurrence of heart attacks. Nuts also help in reducing inflammation. The fiber content in nuts helps in reducing blood pressure. Nuts are also a good source of Monounsaturated fats (MUFA) which also help in reducing the risk of heart attacks. Nitric oxide and Arginine in nuts also help in relaxation of blood vessels. A 2014 Indian study associated the consumption of pistachios to reduced cholesterol, blood pressure and inflammatory levels.
Walnuts are an excellent source of Omega 3 fatty acids and thus help in reducing inflammation associated with stress or metabolic diseases. Nuts are also a fine source of antioxidants which helps in dealing with inflammation too. Nuts help in neutralizing oxidative stress and reduce the risk of diseases associated with oxidative stress like heart diseases, Diabetes, Cataracts, Dementia.
Nuts help in reducing blood sugar levels as it contains good amounts of fiber in it. Nuts were also seen to reduce co-morbidities which were present along with diabetes. According to a 2018 Indian study, cashew nut consumption for 12 weeks helped reduce LDL cholesterol, increase HDL cholesterol and reduced blood pressure in people suffering from Type 2 diabetes with no significant effects on weight.
As nuts are rich in fiber, it helps in maintaining good gut bacteria and helps in improving your gut immunity. Almonds have essential fats that help maintain gut health.
Nuts contain good amounts of fiber and protein as I have mentioned before. Fiber helps in promoting satiety thus making us feel full for long periods of time without feeling hungry. This helps in reducing weight. Apart from this, various epidemiological studies have noted that people who consumed nuts had a leaner body compared to people who didn’t. Some studies (like the ones mentioned above) have noted that consumption of nuts had no effect on weight while it helped reduce glucose, blood pressure and cholesterol levels.