There is much research which shows the health benefits of nuts Consumption on the human body. All nuts have Protein, Healthy Fat, Cabs and other Minerals and Vitamins. These nutrients are required by the human body on a daily basis. If we include these nuts as a part of our diet as per limited quantity. It shows major benefits on our health.
What are Nuts?
Nuts are one kind of fruit, but they are naturally dried. By definition Nuts are found as a single seed, in a hard shell and protective Husk. Nuts also have sufficient oil content in sufficient quantities. There are many health benefits of Nuts Consumption. In this article we will discuss the amazing benefits of nuts.
Nutrients in Nuts
Nuts like Almonds, Walnuts, Pistachio, Peanuts and Cashews are very high in Calories, protein and healthy fats etc. They are also loaded with Iron, Calcium, Potassium, Magnesium and Vitamin E. These macro and micro nutrients are essential requirements of our body. By adding these in our daily life we can keep our body and organs healthy. Nuts also have antioxidant properties and help in managing free radicals, and protect us from serious disease. Nuts are a good source of Omega-3 fatty acid, specially walnuts, almonds and cashews. Omega – 3 fatty acids are good for heart health. You can add nuts in your diet for a healthy heart.
How to consume Nuts?
As nuts are very high in Calories, Healthy Fats and Carbs. We should consume it in a small quantity. If we consume a higher amount, it may result in weight gain and can upset our stomach. If we consume in a limited quantity it can help in weight loss goals, because it keeps our stomach full. By managing the quantity of intake, we can achieve both weight loss and weight gain goals.
The best way to consume nuts is to soak nuts into the water for 6 to 8 hours. These soaked nuts must be consumed in the morning empty stomach. Peel its cover before consumption. All the nuts should be mixed with dry fruits to take maximum benefit. Nuts are used in Indian sweets, but these are not healthy combinations. Sweets contain more sugar content which is not a healthy option.
Health Benefits of Nuts Consumption
We can divide the health benefits of nut consumption in two parts. Firstly health benefits of Macro Nutrients and secondly health benefits of Micronutrients.
To know nutritional value of nuts click on the LINK.
1. Health benefits of Macro Nutrients of Nuts
Nuts has Macro Nutrients i.e. Protein, Healthy Fats and Carbohydrates in sufficient quantity. These are the main source of our energy to complete our daily routine work and all functions of body organs. Due to high content Protein, Fats and Carbohydrates, all nuts are high in calories. It is important to keep its high calories in mind while consuming nuts
Protein: – All the nuts are a good source of protein. They have from 21g to 26g of protein per 100g of Nuts. Protein is essential for building muscles and repair of damaged muscle tissue. It is advisable to include nuts in your daily diet. quantity may vary from person to person depending upon the physical activity level. Protein requirement for less active people is .8g of protein per Kg of weight and who are very active they can consume 2g per Kg of their weight. Keep in mind while consumption that nuts are not lean protein.
Fat: – All nuts are a very good source of healthy fat and very less in saturated fat. Healthy fat increases good cholesterol which is good for a healthy Heart. Some vitamins (A, D, K and E) are fat soluble, which can only be absorbed with fat. Fat is a major source of energy for our body functions. If you want to increase weight you can add more calories with nuts considering your active level.
Carbohydrates: – Nuts are also a good source of carbohydrates. Carbohydrate is a primary source of energy. These have approximately 16g to 30g of carbs in 100g of Nuts. Carbohydrates keep us energetic and are required to perform all functions of body organs. For example, it is required for utilisation of protein for muscle building and repair of damaged muscles.
Nuts also have a good quantity of Dietary Fiber which is also a type of carbs. It cannot be absorbed by our body and has no significant role in the growth of our body, but It is responsible for our bowel movement. It helps to clean our intestines.
2. Health benefits of Micro Nutrients of Nuts
For health benefits of Seeds click on the Link
Nuts have Micro Nutrients like Calcium, Iron, Potassium, Phosphorus, Magnesium and Vitamin E etc. These vitamins and minerals are responsible for the overall health of the human body.
Calcium: – All nuts are full of Calcium nutrient. Calcium is responsible for building bones and maintaining bone health. It is also responsible for healthy teeth. Regular consumption of Nuts leads to good skeletal strength and corrects our posture. Some studies show calcium is good for a healthy heart and blood pressure. It is noticeable that without Vitamin D calcium cannot be absorbed, so we have to supply Vitamin D by exposing the body into direct sunlight to take benefit of calcium.
Iron: – All Nuts are also a good source of Iron. Nuts have approximately 3 mg to 6.7 mg Iron per 100g of nuts. Iron is responsible for availability of Hemoglobin in the blood and hemoglobin is responsible for oxygen availability for our cells to perform their function. You can add nuts in your diet to prevent anemia.
Potassium: – Nuts are rich in Potassium nutrient i.e. 741 mg to 1025 mg per 100g. Potassium is an important factor for all body functions. It is important for nerves to stimulate the muscles contraction, and also function of heart muscles. It helps in movement of nutrients and waste products of the cell. Make a habit to consume nuts in your regular diet to complete your daily requirement of potassium. Potassium also helps in keeping bones healthy. deficiency of potassium may lead to weakness, muscle cramps and abnormal heart rhythms.
Phosphorus: – Nuts has Phosphorus from 136 mg to 600 mg per 100g of Nuts. Like calcium phosphorus is also responsible for building strong bones and teeth. Phosphorus and Calcium both are necessary to keep bone and teeth healthy. 85% of the body’s phosphorus is used for bones and teeth, a balanced amount of phosphorus is found in cells and tissues. Phosphorus helps kidneys throughout waste material. It is helpful in reducing the muscle pain caused by physical activity. Phosphorus also helps in managing other vitamins and minerals. As it is an essential nutrient for our body, you must add Nuts in your diet to complete the requirement of phosphorus to your body.
Magnesium: – Nuts are also a good source of Magnesium. Nuts have 76 mg to 292 mg per 100 g of Nuts. Magnesium plays an important role for healthy muscles, nerves, bones and blood sugar levels. Deficiency of magnesium may lead to high risk of health problems such as heart attack, stroke and diabetes. You can lower this risk by adding Nuts in your diet.
Vitamin E: -In nuts, Almonds is the best source of Vitamin E. approximately 25.6 mg vitamin E found in 100g of Almonds. This is fat soluble Vitamin, but no need to worry as nuts have a sufficient amount of fat. It has antioxidant properties. Oxidation is a condition which can cause cancer, ageing, arthritis and cataracts. Vitamin E is effective against these medical conditions. It also has anti-inflammatory properties and helps in reducing inflammation.
Conclusion: – As there are numerous healthy benefits of nuts. They are very beneficial for our body until we exceed our consumption limit. Consuming in a limit we can take maximum benefits from the nuts
FAQ
What is the healthiest Nut to eat?
All available nuts are healthy. Eating a single nut not a good choice. Consume mixed nuts to take maximum health benefits of nuts. All nuts have their unique combination of nutrients. Click on the link above to know the nutritional value of nuts to know your requirements. on going through the table you can decide yourself which nuts is better for you.
Is it good to eat nuts everyday?
Yes, you can eat nuts everyday considering your level of activeness you can adjust your quantity. the best way to consume nuts is to soak them overnight in the water and eat in the morning empty stomach.
How many nuts are OK per day?
In general 28g mixed nuts are Ok for daily consumption. But you can adjust quantity as per your requirement considering your level of physical activity.
What are the health benefits of nuts consumption?
There are many health benefits of nuts consumption. Go through my above article.
2 thoughts on “Health Benefits of Nuts Consumption”