*DISCLAIMER* - This statement has not been evaluated by the FDA. This blog is not intended to diagnose, treat, cure, or prevent any disease.
22nd October 2021
Nuts are used in cooking across the world or can be enjoyed just on their own as a healthy snack. They can be enjoyed in a variety of diets from Keto to Vegan, and are packed full of healthy fats, nutrients, and plant-based proteins. Each nut comes in a variety of shapes, sizes, and unique flavours. Every type has different nutritional properties, but they are all a good source of fat, fibre, and protein. As well as being extremely tasty and filling, nuts have a multitude of benefits.
Nuts are Good for your Heart
Research suggests that people who are at risk of heart attack or high cholesterol can cut their risk with a healthy diet that includes nuts. Studies have found that the more regularly people eat nuts, the lower their risk for coronary heart disease and other cardiovascular conditions. Nuts contain ‘good’ (unsaturated) fats, omega-3 fatty acids, fibre, and vitamins.
All these things improve the health of the lining of your arteries, reduce the chances of blood clots, and lower levels of inflammation linked to heart disease. Keep in mind that all these positive effects are reversed if the nuts are covered in chocolate, sugar, or salt! Hazelnuts and Walnuts are the nuts most highly associated with reducing heart disease risk factors.
Fighting Health Conditions
Many studies have found a link between people who eat nuts and life expectancy. Those who eat them regularly live longer and have a better chance of fighting chronic diseases and cognitive disorders. They are a good source of magnesium and Vitamin E which is a compound that reduces the risk of developing cancer and osteoporosis. Eating four servings of nuts a week has been strongly associated with a lower risk of diabetes, and pre-existing diabetes sufferers who eat nuts may experience less common side effects, particularly women. Almonds, in particular, have been shown to reduce inflammation in people with type 2 diabetes.
High in Antioxidants
Antioxidants are substances that repair, prevent, or delay some types of cell stress and damage. Nuts are packed full of them for example, Cashews. Considering stress is a huge contributor to age-related diseases, the antioxidants in these nuts are invaluable for tackling these issues. Antioxidants can also provide anti-inflammatory benefits and reducing inflammation can decrease your risk for almost every chronic disease. Eating nuts and other anti-inflammatory foods are particularly important for older adults.
Beautifying Properties of Nuts
Packed full of healthy vitamins and minerals like copper, zinc, vitamin A, C, and E, nuts can aid in more glowing and healthier-looking skin and support the growth of hair and nails. The inflammatory properties can help reduce the appearance of acne and help replenish infected or damaged acne zones. Brazil nuts are full of omega-3 which is invaluable for improving the elasticity of the skin, reducing the appearance of wrinkles and fine lines. This also can act as a natural hair conditioner.
Eating small amounts of nuts helps dieters lose weight due to the amount of fibre and protein in them. Dieters are less likely to overeat as these properties help them to feel fuller for longer. Adding nuts into meals, for example, Pistachios, provide long-term satisfaction, reducing the desire to eat. However, it is important to exercise portion control, as nuts are high in fat and calories. The recommended amount is four portions of nuts a week, a portion being a small handful.
How to Eat Nuts
There are many ways of incorporating nuts into your diet. Chopped Walnuts for example can be added to fruit and yoghurt for a tasty breakfast. Almonds and Peanuts can be ground into nut butter, perfect for spreading.
Sprinkle Pecans onto a salad or incorporate Cashews into your stir-fry. At House of Rajas, we offer a multitude of raw nuts, or products containing them, from almond soaps and shampoo to Cashew cookies. Happy National Nut Day!