Healthy and tasty, nuts fit perfectly into any cooking recipe. Tasted as a snack, salad, or dessert, they spoil our taste buds while taking care of our health. Widely used in savoury recipes but also pastries and desserts, the nut is appreciated by all. Crunchy and tasty, this fruit is a perfect snack. But it is also a real health ally because of its nutritional qualities. Focus on the benefits of nuts on the body.
A Nut, What Is It?
A nut is a nut like a hazelnut, almond or pistachio. It comes from the walnut tree, a tree belonging to the Juglandaceae family. Green in colour, it takes on a brown hue when ripe. Its texture is crunchy, and its taste is slightly bitter.
The nut is very energetic. It stands out from other oilseeds by its high-fat content (64%). It is an excellent source of omega 3, which gives it many virtues. The nut also has a high content of:
- vitamins E,
- group B vitamins.
The nut is also high in protein. One hundred grams of nuts contain 15 g of protein.
Do Nuts Have Effects On Certain Diseases?
Indeed, as they contain a lot of unsaturated fatty acids, nuts have the ability to regulate metabolic parameters. In people with type 2 diabetes, for example, studies have shown that eating 30g of nuts per day significantly lowers blood insulin levels.
It is, therefore, the ideal food to balance this disease.
In addition, like many other nuts, they have anti-cancer properties that help reduce the size of tumours. Scientists also believe that regular consumption of nuts reduces the risk of developing breast and prostate cancer.
In addition, they also have a high content of L-arginine: an amino acid that works wonders on people suffering from cardiovascular diseases. Some research even suggests that their consumption reduces the risk of heart attack by 50%.
Finally, in addition to their multiple health benefits, these fruits are known to be the worst enemies of stress. Therefore, their contribution to magnesium and iron provides a feeling of relaxation and helps fight against anxiety.
What are the health benefits of nuts?
An Excellent Antioxidant
The nut has exceptional antioxidant power. It contains a significant amount of polyphenols that help fight against free radicals, which are responsible for oxidative stress. The nut thus contributes to the prevention of cancers and cardiovascular diseases.
Good for Digestion
Another benefit of nuts is that they aid digestion. Rich in fibre, walnuts are an ally of choice against constipation and lazy transits.
Beneficial For the Brain
The nut contains many neuroprotective compounds: omega 3, vitamin E, vitamin B9, antioxidants, and melatonin. This confers a benefit of the nut on brain activity. This nut improves cognitive abilities. It is indeed beneficial for memory, concentration and comprehension. In addition, eating a handful of nuts a day helps reduce the risk of developing Alzheimer’s disease. Its consumption is particularly recommended for the elderly to slow the cognitive decline caused by aging.
Good for the Heart
Due to their high content of monounsaturated and polyunsaturated fatty acids, walnuts are able to lower bad cholesterol levels while increasing good cholesterol levels. Therefore, nuts help maintain good heart health.
Reduces the Risk of Diabetes
Low in carbohydrates, nuts do not raise blood sugar levels. In addition, their content of monounsaturated and polyunsaturated fatty acids helps improve metabolic parameters in people with diabetes.
Helps Fight Stress
Rich in magnesium and B vitamins, walnuts are an anti-stress food. The niacin it contains contributes particularly to maintaining normal psychic functions. Thus, it is advisable to eat nuts during a short break at the office.
A Slimming Ally
Contrary to popular belief, nuts are not fattening. On the contrary, they help to lose weight. Rich in good fats and fibre, nuts increase the feeling of satiety. Tasty, they make a perfect appetite suppressant to snack less.
Choice Alternative for a Vegetarian Diet
A real source of protein, walnuts complete a vegetarian or vegan diet. The Brazil nut benefit is particularly interesting. Coming from South America, Brazil nuts have the advantage of providing the body with nine essential amino acids.
Improves Fertility and Libido
According to a 2017 study conducted at Rovira University in Spain, regular consumption of nuts improves fertility. This nut increases sperm quality, especially in terms of sperm motility and vitality. This same study group also concluded that people who eat nuts daily have a higher libido.
In addition, the body uses the omega-3 contained in nuts to produce eicosanoids. These hormones increase blood flow to the uterus to facilitate the development of a fetus.
How Many Nuts per Day?
In order to take advantage of the benefits of fresh nuts, it is advisable to eat a handful of nuts a day. However, your intake should not exceed 30 to 40 grams.
The Different Ways to Consume Nuts
There are a thousand and one ways to consume nuts. You can use walnut oil or walnut vinegar in a vinaigrette sauce and season your raw salads with it in the kitchen. You will be able to benefit from the benefits of walnut oil, which contains an excellent concentration of essential fatty acids, in particular omega-6 and omega-3. Likewise, the beneficial walnut vinegar brings a great feeling of satiety, helping with weight loss.
Do You Have A Little Hunger?
Nuts make a healthy and tasty snack. Snacking on walnut kernels will fill your need for energy.
As an aperitif, walnuts can be served with a cheese platter and wine. A delicious walnut cream spread will also delight the taste buds.
Adnoor Store is the hub for buying all types of nuts, dried fruits and rice in Canada. We are the best basmati rice brand in Canada and have been the importers, exporters, wholesalers, distributors, and co-packers of various nuts and grains in Canada for the last 25 years. We aim to provide our customers with quality products, so they continue trusting us. So without wasting time, visit our website and order what you need.