Nuts are a widely consumed food. The best part is that you can eat them on any diet, from keto to paleo to vegan, and still love them. Despite the fact that they are high in fat, they have a variety of positive effects on health and weight loss.

Most commonly eaten nuts: 

• Almonds
• Cashews
• Pecans
• Hazelnuts
• Peanuts
• Brazil nuts
• Macadamia nuts
• Walnuts
• Pistachios

What Are Nuts?

Nuts are in fact fruits. They are dry, single-seeded fruits with a high fat content. They are often surrounded by a leathery or solid outer covering. In botany, nuts are exclusively a type of dry fruit with a single seed, a hard shell, and a protective shell. Chestnuts, hazelnuts, pecans, and walnuts meet the true definition of a nut where almonds and peanuts do not satisfy the botanical criteria of a genuine nut. Peanuts are legumes, while almonds have a fleshy covering similar to that of a plum. People all throughout the world appreciate these fruits, whether they are genuine “nuts” or not.

Macadamia Nuts

Health Benefits

Nuts are a high-nutritional-value food that contain the majority of the vitamins and minerals the body requires. They are a major source of ALA omega-3 fatty acids, which have a variety of health benefits ranging from reducing rheumatoid arthritis to protecting against Alzheimer’s. There are a number of other health benefits linked to nuts, including:

Diabetes Regulation

In a recent study, people with type 2 diabetes who consumed more than five servings of nuts per week benefited from lowered heart disease by as much as 17%. This study showed impressive results and have led scientists from the likes of Harvard to recommend regular nut consumption to control their diabetes.

Improve Cholesterol

Nuts also have an essential role in cholesterol regulation. Scientists discovered a link between consuming nuts at least a couple times each week and lower LDL cholesterol and triglyceride levels in the body. Lowering cholesterol is linked to a lower risk of stroke or cardiovascular disease.

Weight Loss

Nuts contain mostly fats, which may seem paradoxical for weight reduction. The fats in nuts, on the other hand, are almost completely unsaturated, which means they leave you feeling more satiated after eating, allowing you to eat less over time. According to research, individuals who consume nuts on a regular basis have a decreased chance of gaining weight than those who eat nuts seldom.

Vitamins and Essential Nutrients

Nuts are a fabulous source of Vitamin E, which may help to prevent cancer and avoid osteoporosis. Nuts are also great sources of:

• Dietary fiber
• Antioxidants
• B6
• Niacin
• Magnesium
• Zinc
• Plant iron
• Calcium
• Copper

How Much Should You Eat?

The American Heart Association encourages four 1.5-ounce (approximately a handful) servings of unsalted, unoiled nuts per week, while the US Food and Drug Administration suggests that consuming 1.5 ounces of nuts per day may lower the risk of heart disease.

 

Take a moment today, on National Nut Day, to grab some nuts from the cabinet and start improving your health.