Increasing evidence recommends that eating nuts daily can lower your risk of diabetes and heart disease

Snacking on nuts such as Almonds, Walnut, Pecans, Cashew nuts, Macadamia nuts, Hazelnuts, peanuts, and many more each day you will get to enjoy top health benefits. Over time, nutrition experts have encouraged nut eating since of the bevy of nutrients in just a small serving. Several studies have recommended that nuts help reduce the risk of cardiac disease, type 2 diabetes, and weight control.

Scientific Evidence Related to Top Health Benefits of Nuts

Four prospective studies done in the US reported a beneficial effect of nut intake on coronary heart disease rates. This was after after follow-up ranging from six to 18 years of large cohorts of formerly healthy subjects. Subjects in the group that consumed the highest amount of nuts had a 37% decrease in risk of fatal  Coronary Heart Disease.

A study published in February. 5, 2019, The American Journal of Clinical Nutrition found that increased consumption of nuts, particularly tree nuts, is related to lower cardiovascular diseases incidence and mortality among participants with diabetes. The researchers analyzed 16 217 men and women with diabetes at baseline or diagnosed during the follow-up.

Other population studies show that individuals who eat nuts regularly have health benefits such as reduced risk for cardiovascular disease and diabetes. This is according to an article in Pubmed.gov. Hence, a A range of nuts offers health benefits, so pick your favorite to eat

What’s the nutrition content of nuts?

Nuts are the way to go. They are clearly nutrient-dense foods. With the exemption of chestnuts, which have little fat, nuts contain a high total fat content. The fatty acid content of nuts is beneficial since the saturated fatty acid  (SFA)  content is  low and  They are a good source of protein and a high content of L-arginine. They also contain minerals such as calcium, magnesium, and potassium, which have been documented to reduce cardiovascular diseases. Nuts contain antioxidant vitamins (e.g., tocopherols) and phenolic compounds.

What are the Top health benefits of nuts?

Here are the top health benefits of eating nuts.

Weight Management as a top health benefit of nuts

Weight management is also another health benefit of nuts. They have unsaturated fat that leaves a satisfying feeling after consumption, reducing the urge to eat frequently. Due to their fibrous nature, nuts trap portions of their calories within the fiber. The body doesn’t absorb it all. Being overweight is discouraged since it comes with more significant health risks like heart-related conditions and hypertension. Add nuts to the menu to gain nutrients and healthy weight loss.

Preventing and Managing Diabetes– Another Health Benefit of Nuts

Since nuts have a low glycemic level, their digestion does not spike blood sugar levels. This health benefit of nuts reduces and mitigate metabolic syndrome. According to studies, nuts improve glycaemic control through their high Monounsaturated Fatty Acid content. It has been recommended that high-MUFA diets can also increase glycaemic control. Researchers have noted in an article published in the Journal of Food and Drug Analysis that women taking a 1 oz serving of nuts more than 5 times per week had a 25% lower risk of developing type 2 diabetes. This is compared with women who never ate nuts.

Nuts Lower Cholesterol – Health Benefit

Another health benefit of nuts is their remarkable effects on cholesterol and triglyceride levels. The body needs HDL (High-Density Lipoprotein) cholesterol for its standard functionality, especially the body cells. The LDL (Low-Density Lipoprotein) is known to clog arteries posing the risk of heart-related diseases. Nut promotes healthy living by increasing HDL cholesterol and reducing LDL cholesterol.

Anti-inflammatory Effects

Inflammation takes place when the body is trying to fit against injury or bacteria. Some chronic ailments such as diabetes and renal disease cause persistent inflammation. This may lead to the severity of the illness. The high levels of Alpha Linoleic Acid (ALA), magnesium, L-Arginine, and Vitamin E found in some nuts play an essential role in the anti-inflammatory health benefit of nuts.

Antioxidants, Another Top Health Benefit of Nuts

Antioxidants are chemical substances that protect cells against molecules the body produces during digestions or exposure to radiation that may cause cardiovascular diseases or cancer. The polyphenols antioxidant found in nuts offers protection to cells against damage that is caused by free radicals. Through oxidation, nuts promote good health and immunity against terminal ailments like cancer. 

Healthy Heart

Some nuts have been found to have high levels of Omega 3 fatty acids that are highly associated with seafood. The omega-3 fatty acids contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are essential in maintaining a healthy heart. Omega 3 fatty acids improve the hearts rhythm reducing the occurrence of heart attack, stroke, or cardiac-related deaths, 

To sum up,

Regular consumption of nuts in moderation leads to a healthy life. The journey to tap the health benefits of nuts is easy since the nuts are in a large variety of choices to select from in the market.