How And Which Nuts Are Best For You?

By Subodh / March 26, 2016

Nuts are crunchy and tasty munches that are power packed sources of some really super cool nutrients. From helping you shed your weight to improving your heart health, lower your cholesterol to gifting you a beautiful skin, nuts have a countless benefits for your health, skin, and hair. But people hardly eat nuts as they are afraid of the calories and fat present in nuts. Plus, many people fined plain nuts boring. Many people are unaware of the fact that these tree nuts are good plant-based sources of proteins, antioxidants, as well as various other essential nutrients.

Read on to more about the benefits of nuts for you and which all nuts you could include in your diet.

  1. Good For Weight Loss: Pistachios, Walnuts, Almonds

Almonds, Walnuts and Pistachios

Packed with good doses of protein and fiber, inclusion of nuts, in moderate quantity as part of a healthy diet could help in weight loss. These two components help in inducing a sense of fullness for a longer period of time, thus ensuring that you are free from hunger pangs.

[ Read: How High Protein Intake May Help You Lose Weight ]

  1. Helps in Weight Gain: Peanuts, Cashews, Pecans, Brazil Nuts

Peanuts

Nuts are also help people who want to gain weight. Since they contain healthy fats in good doses, you could always include them in your diet. While all the nuts are helpful, try to include more of the variants mentioned below.

  1. Lowers Stress: Walnuts, Pistachios, Almonds, Pignolis, Brazil Nuts, Pecans, Cashews

pine nuts

Intake of the nutrients-rich nuts help in shielding your body from the harmful side effects of chronic stress. According to a study, the alpha linolenic acid present in nuts like walnuts help in lowering and managing stress. Almonds are also beneficial as they contain vitamins like E and B in prolific quantities along with magnesium that helps in pepping up the power of immune system, thus lowering the impacts of stress.

  1. Good For Your Heart: Walnuts, Almonds, Cashews, Hazelnuts, Pistachios

Hazelnuts

According to a study conducted by the Harvard University all the nuts have the potential to safeguard your heart from a wide array of lethal ailments. This study suggests that the nuts possess the potential to lower the levels of the bad cholesterol, low density lipoprotein, while rendering adequate levels of fiber, polyunsaturated fats, and monounsaturated fats, all which have hear protective properties.

Nuts also contain the amino acid called arginine that help in relaxation of blood vessels, promoting smoother flow and preventing clots.

  1. Lowers the Levels of Cholesterol: Walnuts, Almonds, Hazelnuts, Peanuts, Pine Nuts And Pecans

mixed-raw-nuts

While all nuts are known to possess the power to lower and keep the bad cholesterol away, according to a Archives of Internal Medicine study, walnuts top the list. People who included walnuts as part of a healthy diet replete with fruits, veggies, and whole grains experienced a 7.4% dip in the levels of the low density lipoprotein. There was a dip in the levels of triglyceride levels, which was over 10%.

[ Read: How To Do “Good Fats” Lower Cholesterol? ]

  1. Shields You From Lung Cancer: Pistachios, Almonds, Walnuts, Cashews, Pecans

Pecans

According to studies, the presence of gamma tocopherol, a vitamin E variant, helps nuts to lower the risk of a person incurring lung cancer. While the study is still in its preliminary stages, it does send a ray of hope for those who are under the elevated risk of cancer. Opt for the inclusion of pistachios in your diet if you are under the lung cancer scanner.

  1. Improves Your Brain Health: Cashews, Almonds, Walnuts

Cashews

The rich presence of vitamin E in the nuts help in the delaying and prevention of age elated cognitive disorders. Studies suggest that almonds and peanuts are the best as they contain folate, which helps in enhancing the neural heart, averting cognitive decline. Walnuts and cashews are also well-known for their brain health properties.

Walnuts are also advised for improving the memory and concentration as well as enhancing problem solving skills. Cashews are rich in iron and magnesium, two powerful minerals that help in boosting the functioning of the brain. One ounce of cashew yields around 25% of the recommended daily serving of magnesium.

  1. Lowers The Risk of Prostate Cancer: Brazil Nuts

Brazil Nuts

According to a study, brazil nuts contain selenium, a mineral that could help in shielding men from developing prostate cancer. According to the research men who had high levels of selenium in their body had 60% lesser chances of developing prostate cancer.

  1. Thwarts The Risk of Skin Cancer: Almonds, Walnuts, Brazil Nuts, Pine Nuts

walnuts

Walnuts and almonds are appreciable in this category. Loaded with powerful antioxidants, including vitamin E, these nuts are powerful free radical scavengers. Free radicals induced by excessive exposure to sun need to be eliminated from the body to prevent oxidative damages to the cell and thus, skin cancer.

  1. Good For Your Skin: Pistachios, Walnuts, Almonds, Pecans

Pistachio Nuts Benefits

All the nuts are fabulous sources of fats and proteins. When included as part of a healthy diet, these nuts help in restoring the moisture and hydration of the skin from within. In addition, the antioxidants eliminate the free radicals, while fiber promotes the flushing out of toxins, thereby keeping your skin clean and clear. Almonds, walnuts, and pistachios are used in various skin creams to lighten the skin and ward off aging signs.

  1. Keeps Your Gut Healthy: Almonds

Almonds

Various nuts like almond contain fiber in good doses that is essential for keeping your digestive system health. Soak the almonds in water overnight and consume it on empty stomach to ease your constipation. Almonds can also help in improving the levels of good bacteria in your gut, thus ensuring that you are shielded from digestive upsets.

  1. Good For Diabetes: Pistachios, Walnuts, Hazelnuts, Almonds, Macadamias, Chestnuts

Macadamias

Nuts, being rich in fiber and protein, can be easily included in a diabetic friendly diet to help in keeping them full for longer times. Since the nuts are slowly digested, they help in preventing the sudden fluctuations of sugar and insulin. Try to include almonds, hazelnuts, and walnuts to keep your sugar levels under control.

Nuts, unarguably, are rich sources of various nutrients and offers goodness for your health. But, they are also packed with fats, with certain variants being rich sources of fats. It is, hence, advisable, to consume the nuts in moderation and as part of a healthy diet to ensure that you are getting the benefits out of the nuts.

Are you eating nuts regularly and, if so, what ones are your favorite? Share with me a comment below!