Among many foods, nuts have beneficial effects on health; thus, their regular inclusion in the diet can greatly boost health. Nuts are also a good source of proteins, vitamins, minerals, and healthy fats, among other substances. Although they seem very small, these foods are capable of many things, such as improving heart and brain health, managing body weight, and enhancing the condition of one’s skin.
Dr Anjali Mehta, a recognised specialist in nutrition and wellness, explains that consuming even a small amount of nuts effectively enhances immunity, decreases inflammation, and controls blood sugar levels. She also mentions that eating almonds, walnuts, pistachios, and cashews provides enough nutrients for healthy living in the long run.
Cardiovascular fitness: Varieties of nuts like almonds, walnuts, and pistachios are rich sources of unsaturated fats that help reduce the levels of ‘bad cholesterol’ (LDL). Such a reduction in LDL leads to a lower risk of heart disease. In addition, walnuts contain a high proportion of omega-3 fatty acids that promote a healthy heart.
Management of weight: Even if they are calorically dense, nuts can also help with the control of weight. Natural protein and fibre-rich contents satiate appetite, thereby reducing overall caloric intake by the individual.
Antioxidants abound: Walnuts, pecans, and even almonds are among the nuts that possess numerous properties that eliminate harmful agents and support protection against oxidative processes present in the body. This helps to prevent the occurrence of diseases such as cancer and helps reduce the ageing process.
Brain disorders prevention: Nuts are rich in nutrients such as vitamin E, antioxidants, and omega-3 fatty acids, which have shown benefits for memory, cognitive function, and the incidence of reducing age-related diseases such as Alzheimer’s.
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Treating diabetes: For diabetes type 2 and insulin resistance, nuts can boast about blood sugar regulation. Almonds in particular are known to reduce postprandial elevations of blood sugar due to their low glycaemic index and high fatty content.
Enhances skin health: Nuts contain vitamin E and unsaturated fatty acids, which preserve skin moisture and elasticity, hence making skin radiant. Also helps in protecting spoilt skin from external agents, which helps in maintaining a young appearance of the skin.
Promotes healthy digestion: The omega-rich nutty snacks almonds and pistachios have dietary fibres, which help give food to the intestines and improve the gut bacteria. It has been shown that having well-balanced gut bacteria helps to optimise immunity as well as digestion.
Supports healthy teeth and bones: Almonds are high in calcium, magnesium, and phosphorus, which help to keep bones healthy and protect against osteoporotic conditions, especially when people age.
Decreases swelling: Chronic diseases like arthritis and cardiovascular diseases are closely associated (inflammatory response plays a prominent role) with inflammation, which can be reduced by the antioxidant, omega-3, and polyphenol-rich nuts.
Helps the body's defence mechanism: Nuts are rich in essential minerals, including zinc, selenium, and magnesium, which are important in the body's defence against infection and diseases.
Generally, adding a moderate serving of nuts (one handful, or about 28 grams) can positively contribute to health. However, care should be taken regarding the portion because of its high energy content.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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