Nuts and seeds are packed with protein, fiber, healthy fats, vitamins, and minerals. They’re basically tiny health shots! That’s why they’re often recommended as snacks in place of simple carbs and empty calories. Eating nuts and seeds has also been linked to better weight management, improved heart health, protection against diabetes, and even lower cholesterol levels. Here are 10 Health Benefits of eating Nuts and Seeds you might not have known about!
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1) Nuts are rich in vitamins
Vitamins from nuts, vitamins in nuts, and seeds like vitamin A. Just one ounce contain 541 IU of Vitamin A. Vitamin A helps in the production and maintenance of healthy tissues such as skin, nails, hair, gums, mucous membranes, and other body parts. It also helps to maintain night vision among other functions.
The best nuts for vitamins include walnuts, almonds, cashews, pecans, and Brazil nuts. A healthy diet should have a daily serving of these kinds of nuts and seeds to obtain optimum health benefits. Other vitamins present in nuts are Thiamin (B1), Riboflavin (B2), niacin (B3), Vitamin B6, folate (B9), pantothenic acid or vitamin B5, Vitamin K, and vitamin E.
2) Reduce the risk of heart disease
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Studies have shown that eating nuts lower your risk of heart disease, cancer, Alzheimer’s, diabetes, and obesity
eating just one serving a day can lower your risk of dying by 15% over 10 years. This is mainly due to their high content of antioxidants, vitamins, healthy fats, and fiber. Here are 10 surprising health benefits you get from eating nuts.
Is walnut good for heart patients?
Walnuts, pecans, cashews, almonds, pistachios, and macadamia nuts are the best nuts for heart disease. All are good for your heart as they contain heart-healthy nutrients. Walnuts are especially powerful because they contain alpha-linolenic acid (ALA), which helps your body lower bad LDL cholesterol levels while boosting good HDL cholesterol levels and also healthy nuts for heart patients. They also have omega-3 fatty acids which can reduce inflammation throughout your body.
3) They contain quality proteins
The protein in nuts and seeds helps regulate muscle growth, and regular high-protein nuts and seeds intake can also help you maintain your weight. Plus, a diet rich in protein leads to reduced hunger pangs because it’s high in fiber, which makes you feel fuller longer. Need another reason to load up on nuts and seeds? They also have healthy fats and antioxidants that can improve your cardiovascular health. And if all that wasn’t enough to convince you, nuts are delicious and have good health benefits of nut and seeds.
Most nuts and seeds are rich in protein. In fact, some nuts contain more protein than meat or dairy products. Almonds, walnuts, cashews, hazelnuts, peanuts, pistachios – all these are excellent choices for adding to your daily diet because they’re packed with vitamins that promote overall good health.
4) They can lower cholesterol
Studies have shown that increasing dietary fiber, including from healthy seeds and nuts, can help to reduce cholesterol which is one of the natural ways to lower cholesterol. One study found that people who added 1.5 ounces (about one handful) of almonds to their daily diet can lower LDL cholesterol by 5 percent. Another study showed that eating more whole-grain foods, which are rich in fiber and essential minerals like magnesium, can help lower your risk for heart disease.
To lower your cholesterol, which is one of the natural ways to lower cholesterol, eat more healthy nuts and seeds, which are packed with fiber, vitamins, minerals, and antioxidants. Some sources are rich in soluble fiber like flaxseed and sesame seed which can help with cholesterol control and blood sugar levels. Almonds also contain soluble fiber so they can keep you fuller for longer.
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5) They reduce inflammation in the body
Inflammation is a common contributor to all kinds of illnesses, such as heart disease, diabetes, and cancer. One of the best Health Benefits of eating Nuts and Seeds is that nuts can reduce inflammation thanks to their high amounts of omega-3 fatty acids. Omega-3s are not only anti-inflammatory; they’re also essential to brain health. By eating just a handful of nuts each day, you can prevent chronic inflammation in your body. And protect your brain from neurodegenerative diseases like Alzheimer’s or Parkinson’s disease.
Now that you know how to reduce inflammation in the body. It’s time to get started on a nutritionally balanced diet. To make sure you’re getting all of the nutrients your body needs to fight chronic inflammation, eat nuts and seeds every day. The right combination of protein, healthy fats, and fiber will help you live a longer life free from pain.
6) They boost energy levels and mood
Nuts and seeds are a powerhouse of nutrients that can do wonders for your health, especially when it comes to boosting energy levels and elevating mood. Here are some of the ways nuts and seeds can help you feel better every day:
- Healthy fats: Nuts and seeds are high in healthy fats, like omega-3 fatty acids, which can improve brain function, enhance mood, and increase energy levels.
- Protein: Protein is essential for maintaining energy levels throughout the day, and nuts and seeds are an excellent source of this nutrient.
- Fiber: Nuts and seeds are also rich in fiber, which can help regulate blood sugar levels and prevent energy crashes.
- Magnesium: Magnesium is important for overall health, including energy metabolism and mood regulation. Nuts and seeds are high in this mineral, so they can help you stay focused, alert, and energized.
Whether you’re a fan of almonds, cashews, chia seeds, or pumpkin seeds, incorporating these nutritious foods into your diet is a simple and delicious way to improve your overall well-being. So, why not give it a try today? Your body will thank you!
7) They contain plant sterols which are cardioprotective
Plant sterols work by reducing cholesterol absorption in our digestive system. They are found abundantly in nuts, including almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, and pine nuts. Plant sterols reduce LDL (bad) cholesterol levels without affecting HDL (good) cholesterol levels. Studies have also suggested that plant sterols improve endothelial function—the way your blood vessels handle arterial plaque. They reduce blood pressure.
Seeds like flaxseeds, sesame seeds, and sunflower seeds contain healthy fats. In a study published in the Journal of Agricultural Food Chemistry, researchers at the USDA Human Nutrition Research Center at Tufts University showed that flaxseed diets can significantly lower bad cholesterol levels compared to control diets.
8) They contain plant phytosterols which are anti-inflammatory agents.
Plant phytosterols, such as sitosterol, stigmasterol, campesterol, and brassicasterol, are cholesterol-like molecules found in nuts and seeds. They help block the absorption of LDL cholesterol, thus reducing inflammation in your body. One serving of nuts or seeds gives you almost 30% RDA (recommended daily allowance) which is enough to reduce inflammation all over your body.
Plant phytosterols help reduce inflammation in your body by blocking cholesterol absorption. This is particularly beneficial for those suffering from heart disease, diabetes, arthritis, or inflammatory bowel disease. Research has shown that a diet rich in nuts can prevent atherosclerosis (the deposition of cholesterol plaques) which further reduces inflammation in your body.
9)Almonds improve bone density (great for your bones!)
Almonds are high in potassium, magnesium, vitamin E, and monounsaturated fats—all things that contribute to bone health. Moreover, recent research has shown almonds can reduce bone loss in postmenopausal women with osteoporosis. Be sure to eat them daily to maintain a healthy body.
Almonds can help improve bone density in postmenopausal women with osteoporosis. The Journal of Bone & Mineral Research published a study where they fed 44 postmenopausal women with osteoporosis 200 grams or about a cup of almonds every day for 6 months. It was found that these women lost less bone mass than those who didn’t consume any almonds during that time period.
10) The high fiber content helps keep you full longer to curb cravings.
Ounce for ounce, the most prominent health Benefits of eating Nuts and Seeds are if you’re trying to lose weight. They contain a lot of nutrients—including healthy fats, protein, and fiber—and research has shown that people who eat nuts regularly tend to be leaner than those who don’t. A 2014 Harvard study found that people who regularly ate nuts were less likely to gain weight over time compared with those who didn’t consume them.
It might seem counterintuitive that a high-fat food would make you feel fuller longer, but nuts do just that. And their hunger-taming power may be even more effective than that of protein or fiber. It’s a combination of things: First, studies have shown almonds are rich in fiber, which can help stabilize blood sugar levels—stave off hunger cravings—and cut cravings in half by slowing stomach emptying.
Rupesh Sagvekar is Content writer, Food blogger and owner of Manvik Foods, an online shop in Mumbai, India that specializes in selling high-quality dry fruits, nuts, berries, whole and powdered spices. Under the authority of Manvik Enterprises Organisation, Rupesh and his team believe that quality is of the utmost importance. They take great care to ensure that their products are verified, tested, and of the best possible quality. Rupesh’s goal is to make sure that every customer is satisfied with what they receive from Manvik Foods.
As an Amazon affiliate, Manvik Foods ships their products all over India, allowing customers from all corners of the country to enjoy their delicious and nutritious products. With Rupesh at the helm, Manvik Foods has become known for their commitment to quality, exceptional customer service, and passion for healthy, natural foods.
