Virtually everyone has ever eaten nuts before. Nuts have a lot of health benefits. Today is 22nd October and it being National Nut Day. National Nut Day is observed annually on 22nd October. Nuts are very nutritious food which can be used as snacks. Nuts serve as food for many animals and humans. Nuts are used in cooking, sprouted, eaten raw or roasted as a snack food and pressed for oil that is used in cookery and cosmetics. Products like milk can also be made from some nuts. Milk can be made from tiger nuts. Most of the fat found in nuts are unsaturated (including monosaturated fats). Nuts are rich in vitamin B2 and E. Many nuts are also rich in Protein and essential minerals like Potassium, Phosphorus, copper etc. Nuts are very important to animals in the temperate climates and so they store acorn and other nuts during the autumn months to keep from starving during late fall, all winter and early spring. In Africa, nuts serve various purposes and most of the wildlife in Africa also depend on nuts for food.
Research has shown that those who consume nuts regularly are less likely to suffer from coronary heart disease (CHD). In somewhere 1993, nuts were linked to protection against CHD. Ever since that time, many clinical trials have found that consumption of various nuts, such as walnuts and almond can lower serum LDL cholesterol concentrations. Another research showed that people who ate nuts lived two to three years longer than those who did not. Those who were consuming nuts may have been eating less junk food leading to a longer lifespan.
There are several reasons you’ll find nuts on nearly every smart-snacking list. First of all, they’re easy to pack if you’re on the go or to keep on hand in an office drawer or pantry. Plus, the calories in nuts come from protein and the good-for-you unsaturated fats that keep you feeling satisfied longer than the carbohydrates in cookies or pretzels. Nuts are healthiest in their raw form.
Let us consider some few nuts and their health benefits
Walnuts contain more antioxidants (and more antioxidants that are better for our heart) than all the other tree and ground nuts (from almonds to peanuts). Those healthful antioxidants help the body fight the free radicals (from other foods and the environment) that cause cell damage and can lead to premature aging, metabolic disease, and cancer.
Also, walnuts are one of the richest in omega-3 fatty acids (which fight inflammation). and more specifically, the omega-3s in walnuts have been shown to help lower the risk of chronic diseases (including heart disease and type 2 diabetes). They’re an especially great way to get these healthy unsaturated fats if you’re not a fan of fish (another top source of the omega-3s).
Almonds help keep the heart health, blood sugar and gut bacteria in check. Almonds help to lower cholesterol and make us feel full, which tends to stop people from overeating. It also lowers the risk of diabetes and heart disease. Almonds help to reduce weight when the appropriate quantity is added to our food.
Research has shown that healthy individuals saw less of a rise in blood sugar when they added almonds to a meal versus adding a serving of bread, rice or mashed potatoes (with all other components of the meal being the same), which could help lower risk of diabetes and coronary heart disease. Almonds are rich source of vitamin E and they are powerful antioxidant thought to help protect the body against free radical damage that can contribute to several chronic diseases. This helps the immune function and other metabolic processes
3. Cashew nuts
Cashews, along with their healthy fats, fiber, and protein, are a good source of iron and are particularly rich in Zinc. “Iron helps deliver oxygen to all of our cells and prevents anemia. Zinc is critical to immune health and healthy vision. Comparatively, studies have shown that cashews lower LDL cholesterol in individuals with mildly high levels than carbohydrates do. Cashews are good source of Magnesium. Evidence suggests getting enough magnesium can help improve memory and protect against age-related memory loss.
- Tiger nuts
Tiger nuts were one of the plants cultivated in Egypt and traditionally used as both medicine and food. They’re rich in a variety of nutrients and have been linked to several health benefits; ranging from better digestion to a reduced risk of heart disease. Tiger nuts are also a rich source of antioxidants, which are beneficial compounds that protect your body against aging and diseases like cancer and heart disease. That said, tiger nuts also contain antinutrients, such as phytates, oxalates, saponins and tannins, which can reduce nutrient absorption in your gut.
Today being national nuts day, let us try and get ourselves some snacks. We may eat them in their raw forms, cooked, in their product forms or in a mixed nut bar recipe.