Regularly eating nuts as part of a healthy diet is not associated with weight gain. On the contrary it helps you lose weight! You will find out more about these 5 Health Benefits of Eating Nuts down below.
Nuts are a nutritionally rich food, containing most of the vitamins and minerals the body needs.
They’re one of the main sources of omega-3 fatty acids, offering a range of health benefits from reducing rheumatoid arthritis to protecting against Alzheimer’s and dementia.
Public health guidelines recommend eating a one-ounce (28-gram) portion of nuts on most days of the week.
In this article you will find 5 Health Benefits of Eating Nuts, but for the healthiest option, choose plain, unsalted varieties.
Experts have cited many other reasons to add nuts to your diet, including:
High in Antioxidants
Nuts are full of antioxidants, which are the compounds in food that help repair damaged and stressed cells. Plenty of age-related diseases can be attributed to chronic inflammation and stress, so naturally, antioxidants make a big difference.
Nuts high in monounsaturated fats, like peanuts and cashews, are a good source of antioxidants, but nuts high in polyunsaturated fats give you a little more bang for your buck in terms of antioxidants.
Nuts like walnuts, almonds and Brazil nuts are particularly high in polyunsaturated fats and antioxidants.
Walnuts are high in a plant-based omega-3 fatty acid (ALA), which has anti-inflammatory effects.
Diets rich in walnuts reduced several markers of inflammation in the body.
Reducing inflammation can decrease your risk for almost every chronic disease, including diabetes, heart disease and cancer.
Eating plenty of anti-inflammatory foods is particularly important for older adults, who are more susceptible to inflammation and chronic disease. Antioxidants, which nuts are full of, can also provide anti-inflammatory benefits.
Nuts are largely composed of fats, which might seem counterintuitive for weight loss. However, the fats in nuts are almost entirely unsaturated, which means they leave you feeling more satisfied after eating, helping you eat less over time.
Studies have even found that people who eat nuts frequently are at a lower risk of gaining weight than those who seldom eat nuts.
A group of scientists from the Harvard T.H. Chan School of Public Health have found impressive reasons for recommending regular nut consumption as a way to manage diabetes.
In a controlled study, people with type 2 diabetes who ate more than five servings of nuts per week lowered their risk of heart disease by as much as 17%.
Prevent Heart Disease
There have been many studies showing the beneficial effects of nuts on heart health. Eating nuts at least four times per week means fewer cases of coronary heart disease and myocardial infarctions.