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Nuts and dried fruits can give your body essential nutrients that can prevent deficiencies, keep you satisfied, and keep you active throughout the day. Since the dawn of time, the tiny superfoods have been a staple of our diets. They provide the body with vital vitamins, minerals, ALA omega-3 fatty acids, and other beneficial fats that can lower cholesterol and fend against diseases like dementia, Alzheimer’s, and arthritis.
A healthy, balanced diet that includes a handful of nuts—roughly 30 grams or 1/3 of a cup—can help maintain a strong immune system. Among the nutritious nuts that should be included in a daily diet are almonds, walnuts, cashews, groundnuts, pistachios, Brazil nuts, hazelnuts, and pine nuts.
NUTS FOR HEALTH OPTIMUM
1. Almonds
Almonds and badam are known to enhance HDL (the good cholesterol) while lowering LDL (the bad cholesterol). Additionally, they include a lot of antioxidant and anti-inflammatory compounds as well as healthy fats, proteins, and vitamin E. Almonds shield the body from cancer-causing free radicals. They lessen the risk of heart disease and slow the aging process.
2. Walnuts
Walnuts are extremely high in Omega 3 fatty acids, which protect the brain and delay the onset of Parkinson’s and Alzheimer’s disease. Walnuts have a reputation for lowering LDL and heart disease risk. It aids in digestion to soak 2 whole walnuts in water over night.
3. Cashews
Because they were thought to be high in calories and fats, cashews used to have a negative reputation. But studies suggest that the stearic acid in cashew nuts is known to lower LDL levels. Cashews are a wonderful source of protein, healthy fats, and minerals that lower the risk of ischemic heart disease, such as manganese, zinc, and magnesium.
4. Pistachios
Consuming 5 to 6 servings of unsalted pista per day will help to lower blood sugar levels, increase hemoglobin levels, and promote heart health.
5. Peanuts and groundnuts
Groundnuts include monounsaturated and polyunsaturated fats, which might increase energy levels. Due to the presence of the antioxidant resveratrol, omega 3 fatty acids reduce the risk of heart disease and fight cancer, Alzheimer’s disease, degenerative neurological disease, viral, and fungal infections. Never cook with groundnut oil at high temperatures.
6. Hazelnuts
The fatty acids omega 6, omega 9, copper, zinc, magnesium, and iron are all abundant in hazelnuts, which are also naturally high in energy. It aids in lowering blood sugar levels as well. Although hazelnut skin contains a lot of antioxidants, the flavor is unpleasant.
7. Pecans
Along with omega 3 fatty acids, pecan nuts are a good source of antioxidants, several vitamins, and have anti-inflammatory qualities. Consuming 15 to 20 pecans is healthy.
