Health benefits of nuts: 10 easy ways to jazz up your meals, boost your health
Nutrition in nuts: Nuts offer far more than just crunch and flavour. From heart health to glowing skin, they’re an all-rounder for wellness. By adding a handful of mixed nuts to your daily routine, you can give your body a nutritional boost.
Crunchy favourites for fitness enthusiasts Owing to their several health benefits and and unique mix of nutrients, nuts have become popular among fitness enthusiasts. From almonds to pistachios and more, these crunchy snacks are loaded with good fats, proteins, and antioxidants. They’re easy to carry, add variety to meals, and are packed with compounds that support heart health, immunity, and even digestion. According to a study in PubMed, nuts offer numerous health benefits like reducing inflammation, boosting protein intake and more (Image: Canva)
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Boosts protein Nuts are a plant-based protein source. Almonds, peanuts, and pistachios top the list with high protein content, making them great for muscle repair and energy. While chestnuts are lower in protein, other nuts offer essential amino acids. Combining different nuts can help balance amino acid intake, making them an easy protein boost throughout the day.
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Improves your heart health Packed with heart-friendly fats, nuts like walnuts and almonds are known for their rich omega-3 and unsaturated fat content. These healthy fats can help lower bad cholesterol while raising good cholesterol levels. Regular consumption of nuts may significantly lower the risk of heart disease, making them an essential part of a heart-smart diet.
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Fights inflammation Nuts contain high levels of antioxidants, including vitamin E, selenium, and plant-based compounds called polyphenols. These nutrients work together to fight oxidative stress and inflammation in the body. Interestingly, most antioxidants are found in the nut skins, which is why eating them unpeeled can maximise their protective effects against inflammation-related conditions.
Aids digestion The fibre found in nuts like almonds, pistachios, and hazelnuts plays a key role in keeping digestion on track. Dietary fibre supports regular bowel movements and feeds beneficial gut bacteria. Eating a handful of nuts daily may help improve gut health and reduce the risk of digestive issues such as bloating or constipation.
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Balances energy Thanks to their mix of protein, fibre, and healthy fats, nuts provide long-lasting energy without sugar crashes. Snacking on nuts can keep hunger pangs at bay and provide steady fuel throughout the day. Their natural nutrient density makes them ideal for those needing sustained energy for workouts or busy lifestyles.
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Sharpens focus Certain nuts, especially walnuts, are associated with brain health benefits. They contain omega-3 fatty acids, vitamin E, and antioxidants that can help improve memory and focus. Eating a small serving of mixed nuts may support cognitive function, making them a smart snack choice for students and busy professionals alike.
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Supports immunity Nuts are rich in nutrients like zinc, selenium, and vitamin E, all known for their immune-boosting abilities. Brazil nuts, in particular, are high in selenium, which supports the immune response and helps the body fight off infections. Regularly including nuts in your meals can help strengthen your natural defence system.
Enhances skin health Healthy fats, antioxidants, and vitamin E in nuts make them fantastic for skin health. These nutrients help to maintain skin elasticity, reduce signs of ageing, and combat dryness. Walnuts and almonds, in particular, are often linked with glowing, nourished skin, making them a natural beauty-boosting snack to add to your diet.
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Helps you manage weight Contrary to old myths, nuts can actually help with weight management when eaten in moderation. Their protein and fibre content keeps you fuller for longer, helping prevent overeating. Studies suggest that people who snack on nuts regularly tend to maintain healthier weights compared to those who avoid them altogether.
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Protects your heart Arginine, found abundantly in most nuts, is an amino acid that helps to relax blood vessels and improve blood flow. This nutrient can lower blood pressure and reduce the risk of heart-related conditions. Consuming nuts regularly may offer long-term protection for your cardiovascular health. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
