Nuts are highly popular because they're convenient, delicious, and can be enjoyed on almost any diet. Though they're high in fat, they have many weight and health benefits, which is why you might want to consider a nut snack for yourself. Let's focus on the many health benefits:
1. Mixed Nuts - A Source of Good Nutrients
Mixed nuts have many healthy nutrients, including:
- Selenium
- Manganese
- Copper
- Phosphorus
- Magnesium
- Vitamin E
- Fiber
- Protein
Some of these tasty treats have higher concentrations than others. For example, a Brazil nut gives you more than your allotment of selenium per day.
2. Tons of Antioxidants
Nuts are an antioxidant powerhouse. Antioxidants combat a cell's oxidative stress by killing off free radicals, which are the unstable molecules that cause an increased risk of disease and cell damage.
One study indicates that walnuts can fight more free radicals than fish! Likewise, research suggests that there are antioxidants in almonds and walnuts, which protect the fats in your cells from oxidation damage.
However, walnuts and cashews might not have a large impact on your antioxidant capacity if you're older. Still, it can improve some issues!
3. Can Help with Weight Loss, Especially When Paired with Dark Chocolate
While nuts are a high-calorie food, research indicates that they can help you lose weight, especially when you pair them with dark chocolate.
One large study focused on the Mediterranean diet. Those who ate nuts lost about 2 inches from their waists, which was more than the ones given olive oil.
Likewise, nuts might be high in calories, but your body won't absorb them all. Some of that fat stays in the fibrous wall of the nut during digestion. Overall, a pairing of dark chocolate and your favorite nuts can be a healthier snack!
4. Pistachio Nuts for Lower Triglycerides and Cholesterol
Most people associate trail mix with other things, but you can have a mixture of different nuts. This can help you lower triglyceride and cholesterol levels. For example, pistachios are known to lower triglycerides in obese people and those who have diabetes. A study indicated that the group eating nuts had a 33 percent reduction than those in a control group.
5. Helpful for Those with Metabolic Syndrome and Type 2 Diabetes
Type 2 diabetes is common and affects countless people worldwide. Likewise, metabolic syndrome is the group of risk factors that could increase your risk of stroke, heart disease, and type-2 diabetes.
Interestingly, a nut mix is one of the best solutions for people with type 2 diabetes and metabolic syndrome. They're low in carbohydrates and won't raise your blood sugar levels. Plus, they could lower your blood pressure, oxidative stress, and other issues.
6. Can Reduce Inflammation
Nuts generally have anti-inflammatory properties. Inflammation helps your body protect itself from bacteria, injury, and harmful pathogens. However, long-term and chronic inflammation leads to organ damage and an increased risk of disease.
Research now suggests that eating dry-roasted nuts could reduce inflammation and help you with healthy aging.
Overall, pistachios, walnuts, Brazil nuts, and almonds have been linked to fighting inflammation in people with serious conditions, such as kidney disease. If you need a snack, almonds and other nuts can be beneficial in so many ways!
7. High in Fiber
Fiber has many health benefits. Though your body can't digest it, the bacteria living in the colon does. The gut's bacteria ferment the fiber, turning it into SCFAs (short-chain fatty acids) your body needs.
The SCFAs have many powerful benefits, such as reducing your risk of obesity and diabetes and improving gut health. Likewise, fiber will help you feel full, reducing the overall number of calories you absorb from your food.
8. Might Reduce Risk of Stroke or Heart Attack
Multiple studies indicate that nuts will lower your risk of stroke and heart disease because they lower cholesterol levels and promote artery function. People who eat nuts might see their small LDL particles decline while the large LDL particles increase. Choosing a dry-roasted nut snack like almonds or pecans can be highly beneficial, especially if they're not salted.
Nut Snacks Have Many Benefits!
Eating nut snacks regularly can improve your health in various ways. You might lower your risk of stroke, diabetes, and heart disease while reducing your triglyceride and cholesterol levels.
Overall, the most popular nuts include pecans, almonds, and cashews. Whether you put them on salads or eat them in desserts, a heaping helping of mixed nuts can be highly beneficial.
These healthy snacks taste great, add flavor to anything, and are crunchy!
