A recent study shows that those who consumed nuts and dry fruits five or more times per week were found to experience a 29% reduction in death from heart related diseases; an 11% reduction in death from stroke; a 23% reduction in death from any kind of infection; a 24% reduction in death from diseases related to breathing; a 29% reduction in death from kidney disease; and an 11% reduction in death from various cancers.
In a well known study, Even though people were already on a heart-healthy, predominantly vegetarian diet, those who consumed nuts at least five times a week had a 48% lower risk of death from coronary heart disease and a 51% lower risk of a nonfatal heart attack compared to those who consumed nuts less than once weekly.
1. The best compliments to your daily intake.
With the current emphasis on plant-based diets, nuts are a great complement to your regular food or daily diet plan. They add multiple nutrients and vitamins to balance vegetarian diets that can otherwise prone to be carb-rich and skimpy in beneficial fats and certain vitamins and minerals. Nuts have various nutrients which are generally not available in regular foods consumed daily.
2. If you are PALEO consumer.
3. Reducing the risk of a long list of diseases
Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. Low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas.
4. Helps avoiding unhealthy foods
Being rich in various nutrients, nuts promote a sensation of fullness that fends off the munchies for less healthy or unhealthy junk food. Some studies suggest that adding nuts to your diet can actually help you lose weight without losing out on your daily intake of all essential ingredients.
Nuts are rich in soluble fiber, the best kind for reducing the risk of cancer and heart disease. being high in fiber, nuts can also help in lowering cholesterol level, controlling blood sugar level and achieving/maintaining healthy weight.
6. Optimum source of healthy fats and oils.
Nuts are a rich source of the essential fatty acids linoleic acid and alpha linolenic acid. The body cannot make these oils on its own, and we must obtain them from outside sources. This makes nuts a “must have” because lack of these essential fatty acids can cause dry skin, inflammation, infertility, mood and memory problems and promote heart disease and nuts are the best source to obtain these.
7. Best source of Vitamin E.
Natural vitamin E consumed from these nuts are far better and healthy compared to you Vit E pills. There are actually eight different forms of natural vitamin E and nuts deliver the full spectrum of this critical antioxidant. Still not convinced? Keep reading !!!
8. Nuts are rich in B vitamins.
Nuts provide many vital B-complex vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. The main source of Vitamin B is mostly non-veg and hence nuts make the best choice for vegans to have adequate amount of these vitamins.
9. Nuts are a source of critical POLYPHENOLS.
Polyphenols are plant-derived antioxidants that protect the body from free radicals. Nuts contain a wide variety of polyphenols, including resveratrol, lutein, cryptoxanthin and many others. Polyphenols play an important role in preventing and in reducing the progression of diabetes, cancer, and neurodegenerative and cardiovascular diseases. Polyphenols also play an important role as a prebiotic, increasing the ratio of beneficial bacteria in your gut, which is important for health, weight management, and disease prevention.
10. Highest source of SELENIUM.
Brazil Nuts have the highest selenium content on mother earth and just two or three Brazil nuts per day can give you all the immune-boosting selenium your body needs. Most of the nuts contain selenium in some proportionate and thus fulfilling the need of selenium for your body.
11. The richest plant source of ZINC.
A mineral critical for immunity and reproductive function, strict vegetarians sometimes don’t get enough. Zinc also plays a role in the body’s ability to heal itself after an injury. Zinc supports your sense of smell and is commonly linked to healthy eyes, skin and hair.
12. High in MAGNESIUM.
Consider magnesium the energy mineral; its lack may be felt as fatigue or irritability and it can even increase the risk of heart problems, diabetes and high blood pressure. Magnesium helps in bone metabolism and is one of the essential nutrients for human.
13. Optimal source of COPPER.
Many non-veg foods contain Copper but for vegans, nuts and seeds are the best bet as dietary sources for the essential trace mineral copper.
14. Your “anywhere” snack.
Unlike baked chicken breast or poached salmon, a small packet of nuts can easily be stashed in your briefcase, purse or backpack, ready to provide an instant, non-perishable hunger-banishing snack in the office, on the commute, or on the trail.
15. Evergreen and versatile.
Due to heath benefits and multi usage, Nuts are always evergreen ingredients for human life. It can be used as standalone snack, baked, cooked, garnished, sprinkled on salads or dishes, spread on sandwiches, mixed with grains and cereals or power blended in your favorite smoothies. Use it in one or other way and enjoy the taste, aroma and crunch of Nuts along with the obvious benefits of them.
Inspired from MindBodyGreen