Nuts: A Superfood

Nuts are in the spotlight because of their association with improved health outcomes, isn’t it ? However, it’s crucial to know about the efficacy and significant potential health benefits of Nuts. Crunchy, satiating, and incredibly nourishing. Nuts are a powerhouse of fibre, protein, and good fats. According to research, increasing nut intake supports in maintaining healthy body weight and lower chances of developing diseases such as heart disease and diabetes.

Nuts are good sources of protein, healthy fats, fibres, vitamins and minerals. They regulate body weight as their fats are not fully absorbed and they regulate food intake. Nuts contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. According to Australian Dietary Guidelines recommend a nut intake of 30 grams on most days of the week as part of a healthy diet for adults. The heart has beneficial affects when consumed as part of a balanced diet. In addition to other nutrients, nuts contain unsaturated fatty acids. Additionally, they make an excellent portable snack because they are cheap, convenient to store, and easy to pack.

Why Are Nuts Considered a Superfood? Superfoods are a smart addition to your diet because each meal should contain a variety of whole foods. Nuts are described as food full of nutrients that have significant health advantages. However, it’s crucial to eat a variety of foods to make sure your body gets all the vitamins and minerals it needs. Without a balanced diet and other elements of a healthy lifestyle, no one meal will ultimately result in optimal health.

Vitamins, essential fats, proteins, and fiber are present in abundance in almost all nuts. In addition to its wide range of health benefits, it is crucial to remember that nuts are often heavy in calories and lipids. Therefore, when you’re snacking, make an effort to limit yourself to no more than a tiny handful at a time.

Types of Nuts

Almonds

Almonds have a mildly sweet flavor that is magnified in products such as almond extract, almond paste, and marzipan. Almonds are widely available as whole, sliced , blanched with and without the skin. It is also available as flour used for baking cakes.

Cashews

Cashews are crescent-shaped nut. Its neutral in flavor making it perfect to add texture, shape or crunch to a recipe. Cashew milk like almond milk is a nutritious alternative to dairy.

Brazil Nuts

Brazil Nuts are one of the largest types of nuts available. They are crunchy, mild-flavored nuts which provide a daily dose of antioxidants selenium and vitamin E. This giant, elongated nut is native to Brazil.

Hazelnut

Hazelnut are edible raw nuts, when roasted enhances the flavor, increases their crunchiness, making them the perfect textural counterpart in salads and soups. This nut plays a big role in a widely available spread known as Nutella.

Pistachios

Pistachios are smaller, have a darker shell and skin, and are more flavorful. Originating in parts of Western Asia and the Middle East, the pistachio has proven its appeal as a key ingredient in dishes such as baklava, ma’amoul and halwa.

Benefits of Nuts

Rich in protective antioxidants

Nuts contains compounds called polyphenols which have a protective effect in the body, as it increases antioxidant capacity which in turn helps to protect cells from damage.

Supports gut health Nuts are a good source of fibre, with almonds, hazelnuts, pistachios and pecans being among the richest , which support and regulate digestive functions. The polyphenols in nuts also help to keep guts healthy by benefiting the good bacteria that reside in gut.

Beneficial for Type 2 Diabetes Nuts are beneficial for people with type 2 diabetes as they’re low in carbs and don’t spike blood sugar levels immediately. Thus, substituting nuts for higher-carb foods leads to reduced blood sugar levels.

Supports heart health Including nuts in diet has been associated with improved heart health as consuming nuts helps maintain the health of the lining of the arteries, balances cholesterol. Additionally, nuts also help to relax blood vessels and lower blood pressure.

In Conclusion, Nuts are considered superfoods because they’re packed full of healthy fats, vitamins, and minerals. Regular consumption of nuts enhances health by lowering the risk of diabetes, heart disease, and blood triglyceride and cholesterol levels. When consumed in moderation, nuts are incredibly beneficial to your health and should be part of every meal. In addition, they taste very tasty, they promote concentration and brain performance which makes them the perfect food for a focused day. As they are calorie-dense, make sure you enjoy everything in moderation!

References:

https://www.healthline.com/nutrition/8-benefits-of-nuts

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635

https://www.epicurious.com/ingredients/varieties-and-types-of-nuts-article

https://www.webmd.com/diet/health-benefits-nuts