Nut is a fruit; its edible seed is enclosed in a hard shell. Nuts benefits a lot to the overall body and are considered to be good sources of fibers and nutrients, vitamins B, vitamin E, minerals such as iron, zinc, potassium, magnesium, anti-oxidant minerals, and anti-oxidant compounds. Nuts approach an ideal food by supplying high calories in a palatable form. They are also rich in monounsaturated fatty acids which make them ideal for weight loss and help burn belly fat. Nuts are extremely beneficial parts of any diet, and they contain a wide variety of health benefits that include their ability to balance cholesterol levels, increase heart health, reduce blood pressure and clots, boost the immune system, aid in weight loss, help manage diabetes, improve digestive function etc.
Nutritional value of nuts
| Nut Variety | Approx of nuts | Calories (kcal) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Mono- unsaturated fat (g) | Poly- unsaturated Fat (g) | Carbs (g) | Fiber (g) |
| Almonds | 23 | 160 | 6 | 14 | 1 | 9 | 3.5 | 6 | 4 |
| Cashews | 18 | 160 | 4 | 13 | 3 | 8 | 2 | 9 | 1 |
| Pistachios | 49 | 160 | 4 | 18 | 1.5 | 7 | 4 | 8 | 3 |
| Walnuts | 14 (halves) | 190 | 4 | 18 | 1.5 | 2.5 | 13 | 4 | 2 |
Rich source of minerals
They are a rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Manganese is a co-factor for the enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. The high levels of potassium found in certain nuts are very beneficial to cellular fluid and water balance in the cells. This can help keep the body hydrated and functioning properly, as hydration is very important. P Copper required for the production of red blood cells. Iron is essential for red blood cell formation. Fluoride is a component of bones and teeth and plays an important role in the prevention of dental caries.
Fiber
Nuts are an excellent source of soluble fiber, the type that helps lower blood cholesterol and glucose levels. Fiber is a specialized type of carbohydrate found in plant-based foods. It does not break down as it passes through your digestive tract, and the undigested fiber adds bulk to your stool to promote regular bowel movements. Fiber also helps slow the rate of digestion. They are also low on the glycemic index, a property thought to help reduce the risk of developing type 2 diabetes.
Vitamin E
The vitamin found in the highest concentrations in nuts is Vitamin E, which is a powerful antioxidant. They contain healthy levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin-E is required for maintaining the integrity of cell membrane of mucosa and skin; thus, protecting it from harmful oxygen-free radicals. This vitamin also boosts immune function, increases the metabolic functions of the body, and promotes cellular repair. Among nuts, almonds, hazelnuts, peanuts and peanut butter have the highest Vitamin E content per serving.
Mental disorders
Nuts also combat the debilitating effects of mental disorders, including Alzheimer’s disease, schizophrenia, and depression due to its omega-3 fatty acid content. They have a high amount of Omega-3, which has been proven to be beneficial for the brain and heart, which increases the flow of blood to the brain, further increasing healthy cognitive function. They are also low in sugar, which makes them a healthy alternative from the chocolates and candy that most people snack on.
Lower blood pressure
Nuts contain an important amino acid called L-arginine, which relaxes blood vessels and eases any constriction or chronic contractions. When blood vessels are relaxed, blood flows more freely, and there is less stress on the entire system, and blood pressure decreases.
Weight lose
Nuts have also been proven to help speed up the metabolism, so by eating them you are convincing your body to use up more energy and therefore burn more fat. This is better for your waistline and will definitely help you lose weight. If you exercise daily, this fat-burning effect is amplified so you can lose even more weight. This is especially true for muscle building workouts, which burn more calories than cardiovascular exercise.
Heart health
Nuts may help your heart health is by lowering the low-density lipoprotein (LDL, or "bad") cholesterol levels. LDL plays a major role in the development of plaque that builds up on the blood vessels. Eating more nuts has also been linked to lower levels of inflammation linked to heart disease. Eating nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack.
