Most of us think that nuts are not healthy and have a lot of cholesterol which have a bad effect on our health and heart. This is actually not true. Let see the health benefits of having nuts and how healthy it is to have nuts on a daily basis.
Health Benefits of Consuming Nuts
The nuts contain minerals, lots of unsaturated fat, fiber, protein, omega-3 fatty acid and other essential nutrients like folic acid, potassium, magnesium, calcium, niacin, etc. It has not been proven that these are the nutrients that cause the above health benefits. However, nuts have proved to offer the above health benefits and boosts health.
Following are some of the health benefits of consuming nuts
Those who consumed nuts have 29 percent lesser chance of dying of heart related disease. The older people have more chances of getting strokes and heart related problems. If you have any old people in your home, make sure that they have at least a couple of pieces of nuts on a daily basis.
The nuts have the ability of preventing blood clots and helps in maintaining a healthy artery. This makes the heart healthy and prevents any heart related diseases.
Reduces Bad cholesterol
Having nuts as part of daily diet, helps reduce the bad cholesterol or LDL in the body. As you might know, the accumulation of LDL in the body leads to heart attack.
Regular consumption of nuts helps you to live longer and postpones death. It has been found that those who ate nuts regularly had 20 percent lesser chance of dying compared to those who don t consume nuts.
Nuts keep you Slim
Contrary to what we believe that nuts contain fat and make us obese, it has been found that when you have nuts regularly, they actually keep you slim.
Protection from Other Diseases
If you eat nut on a regular basis, you are less likely to get contracted with diseases like cancer and heart attack. When you consume nuts regularly, the chances of dying due to cancer gets decreased by 11 percent. The other diseases that get controlled include diabetes, cardio-vascular diseases, maladies, gallstones & colon, colorectal and endometrial cancers (in women).
How often can you consume nuts?
Nuts can be consumed on a daily basis in a regular way. If it’s not possible to consume regularly, you can consume three to four times per week. When you consume nuts as a snack on a daily basis, you may not consume other junk food as snacks. This indirectly helps your body health since you avoid or consume less of unhealthy food.
Your chance of death gets decreased as per the following frequency you consume:
- Less than once a week – Risk of death less by 7 percent
- Once a week – Risk of death less by 11 percent
- Two to four times a week – Risk of death less by 13 percent
- Seven or more times a week – Risk of death less by 20 percent
How much nuts can you consume?
Taking nuts on a daily basis does not mean that you can consume in large quantities of nuts. Nuts are rich in calories and should be taken in small quantities. Though nuts contain a lot of healthy fat, make sure that you do not consume more than a fistful of nuts per day. A few pieces of nuts is an ideal measure to be consumed.
In what form can nuts be consumed?
Nuts can be consumed in any form – either in raw form or salted or roasted or oiled, etc. However, the best way of consuming nuts is by consuming it in raw form. You may consume them as part of salads or as part of some sweets. Nuts include walnuts, almonds, cashews, pistachios, hazelnuts and other tree nuts.
Some of you might be using nut oil for cooking or for dressing purposes. Whatever it is, make sure that you use only a small quantity and make sure that you do not over heat it. Overheating results in a bitter taste.
About the Research Details
The above benefits have been found based on a 30 year research conducted by Harvard and based on findings from a research conducted by New England Journal of Medicine.
- Since nuts contain a lot of fat (though healthy), you need to compensate by cutting down on saturated fats like meats, eggs and dairy products.
- Make sure that you do not consume a large quantity of nuts daily.