Nuts have been a popular snack and ingredient in cuisines around the world for centuries. They come in different shapes, sizes, and flavors, making them a very versatile ingredient for various recipes, and great for eating on their own. Besides being tasty and convenient, nuts are also packed with a wealth of nutrients that offer several health benefits. Prioritizing nutrition is a powerful strategy since our priorities dictate how we spend our time and how we feel in terms of our health and even our happiness. In this post, we’ll discuss the major health benefits of adding nuts to your diet.
Rich in Nutrients
Nuts are a great source of many essential nutrients including protein, healthy fats, fiber, vitamins, and minerals. For example, almonds are an excellent source of magnesium, vitamin E, and potassium, while Brazil nuts are rich in selenium, which is essential for healthy thyroid function. Walnuts are very high in omega- 3 fatty acids, which are beneficial for your heart health.
Promote Heart Health
Several studies have linked nut consumption to a reduced risk of heart disease. Nuts are very high in healthy fats, such as polyunsaturated and monounsaturated fats, which can lower LDL (bad) cholesterol levels and reduce inflammation in the body. What’s more, nuts are also rich in antioxidants, such as phenolic acids and flavonoids, which can prevent the oxidation of LDL cholesterol and reduce the risk of plaque build-up in the arteries. Additionally, incorporating nuts into your diet may serve as one of the natural remedies for heart failure supporting the heart's function by enhancing its metabolic profile. This nutritious choice contributes to a stronger cardiovascular system and complements medical treatments and prescribed diets.
Balance Testosterone Levels
Research has also suggested that consuming nuts may help with balancing testosterone levels in men. Testosterone is a hormone that is essential for male sexual health, bone density, and muscle growth. Low testosterone levels are linked to several health problems including muscle weakness, reduced libido, and erectile dysfunction. The zinc, magnesium, and vitamin E found in nuts are all essential for testosterone production. Additionally, better regulation of cholesterol levels thanks to the healthy fats found in nuts can also have a positive effect on testosterone production. EURASC compiled this list of the best testosterone-boosting nuts.
Boost Brain Health
Nuts are also beneficial for brain health, thanks to their high healthy fat and antioxidant content. Nuts have been linked in several studies to improved cognitive function and a reduced risk of age-related cognitive decline. As mentioned earlier, nuts are a great source of vitamin E, which is an essential nutrient for maintaining healthy brain function.
May Lower Diabetes Risk
Including more nuts in your diet could lower your risk of developing type 2 diabetes. Since nuts are low in carbohydrates and have a low glycemic index, they do not cause a rapid increase in blood sugar levels when you consume them. Along with this, the high levels of fiber and protein in nuts can help with regulating blood sugar levels and improving insulin sensitivity.
Weight Management
Although they are high in calories, nuts that are consumed in moderation can aid with weight management. The high protein and fiber content in nuts can help you feel fuller for longer and reduce your overall calorie intake throughout the day. And the healthy fat content in nuts can help with increasing your metabolism and enabling your body to burn more calories at rest.
Reduce Inflammation
Chronic inflammation is linked to various health problems including cancer, heart disease, and diabetes. The good news is that consuming more nuts can help with reducing inflammation in the body. Walnuts, for example, are especially rich in polyphenols, which can help with reducing both inflammation and oxidative stress. Almonds are high in monounsaturated fats, which can help with reducing levels of C-reactive protein, an inflammation marker in the body.
Nuts are nutrient-dense and offer several health benefits. Whether you snack on them or use them in cooking, they are an excellent source of healthy fats, vitamins, fiber and more.
