Nuts

Nuts have been considered as one of the best forms of food available in nature. Certain necessary fats and other important nutrients can be obtained from these nuts and dried fruits. There are many health benefits which can be obtained from the consumption of nuts.

Almonds are amongst healthiest nuts to eat and offer many health benefits including cholesterol control. As per the research carried out by Dr. Gene Spiller, blood cholesterol is maintained at a healthy level if almonds find place in the regular diet. Almond is also one of the healthiest nuts to lose weight. Risk of occurrence of heart attack is reduced by 50% with the intake of almonds; one should eat almonds at least 5 times a week in order to get the above mentioned results. The diversity of phytochemicals found in almonds results in many health benefits. There are many positive effects on health which result from phytochemicals. Phytochemicals carry out the stimulation of immune system, detoxification of enzymes, act as antioxidants, antiviral agents and also affect other hormones in a positive way. Saturated fats are present in low quantities in almonds. Magnesium and calcium, considered as protective nutrients for bones are present in sufficient quantities.

Walnuts are loaded with mineral and vitamins. Minerals present in walnuts include copper, manganese, iron, zinc, selenium, calcium and phosphorus. A low amount of sodium and traces of iodine are found in walnuts. The walnuts have a rich content of vitamins like B1, B6 and pantothenic acid. Other vitamins like B2, B3 and vitamin E too are present in sufficient amounts. The levels of oil present in walnuts though, are high, cholesterol is found in low amounts. Walnuts health benefits include improvement in cardiovascular functions and it also controls blood sugar levels. The presence of cholesterol and unsaturated fats in low amounts leads to the reduction in heart-related problems. It is also because of the anti-oxidants and omega-3 fatty acids present in walnuts, that this change can be observed. One can prevent the development of gallstones with the intake of walnuts on a regular basis.

Peanut contains a variety of nutrients and is one of the most popular food items in countries like USA. These nuts are deemed as protein powerhouses. This is because, peanuts provide around 10% of the recommended daily intake (RDI) of proteins. Peanut products are considered as an alternative to red meat by vegetarians. Essential minerals and vitamins are present in adequate quantities in peanut products. The fiber content in peanut and its products like peanut butter is around ? of that provided by vegetables like broccoli. Fibers present in peanuts offer many health benefits including that of reduction in cholesterol levels, blood sugar control and also reduction in the possibility of cancer. The rich content of folic acid in peanuts has the potential to prevent neural tube defects during pregnancy by 50-60%.