Health benefits of nuts: Lower risks of diabetes, heart diseases with these in your daily diet
What to eat: Looking for a healthy snack? Nuts are a great choice. Adding them to your diet can boost heart health, brain function, and improve skin and hair. Discover these 6 nutrient-packed powerhouses that are perfect for any balanced diet.
Apart from being a go-to snack, nuts like almonds, walnuts and pistachio, are tiny powerhouses packed with essential nutrients that contribute significantly to your wellness. Their compact size conceals their vast nutritional benefits, making them an indispensable part of a balanced diet (Image: Canva)
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According to the National Institute of Nutrition (NIN), nuts are an excellent source of healthy fats, proteins, vitamins, and minerals. They provide essential fatty acids like omega-3 and omega-6, which are vital for brain function and heart health. Nuts are also rich in antioxidants, which help protect the body from oxidative stress and inflammation (Image: Canva)
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Regular consumption of nuts has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, nuts are good for healthy skin and hair due to their high content of vitamin E and other nutrients. Here are 6 nuts that you should include in your diet and why (Image: Canva)
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Almonds: Almonds are one of the most popular nuts, known for their slightly sweet taste and numerous health benefits. They are rich in vitamin E, which acts as a powerful antioxidant, protecting your cells from damage. Almonds also provide magnesium, essential for muscle function and bone health. The healthy fats and fibre in almonds can help regulate blood sugar levels and support heart health by lowering bad cholesterol levels (Image: Canva)
Walnuts: Walnuts are particularly noted for their high omega-3 fatty acid content, which is beneficial for brain health. They also contain significant amounts of antioxidants and polyphenols, which help reduce inflammation. Regular consumption of walnuts can improve cognitive function and support heart health by reducing cholesterol and blood pressure levels. Lastly, the vitamin E in walnuts also promotes healthy skin and hair.
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Cashews: Cashews are a good source of copper, which is vital for the production of energy, connective tissue, and neurotransmitters. They also contain magnesium, which helps in maintaining nerve and muscle function. The healthy fats in cashews support heart health, while their antioxidants help in fighting free radicals. Cashews are also known to enhance skin and hair health due to their rich vitamin E content (Image: Canva)
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Pistachios: Pistachios are packed with fibre, protein, and antioxidants. They are high in lutein and zeaxanthin, which are good for eye health. The healthy fats in pistachios help in lowering bad cholesterol levels, thus supporting heart health. Their fibre content aids in digestion, and the antioxidants help protect the skin from damage.
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Hazelnuts: Hazelnuts are rich in healthy fats, vitamin E, and fibre. They also provide considerable amounts of magnesium, copper, and manganese. The antioxidants in hazelnuts help reduce inflammation and support heart health. Vitamin E promotes healthy skin by protecting it from oxidative stress, and the healthy fats contribute to shiny, strong hair (Image: Canva)
Brazil nuts: Brazil nuts are an excellent source of selenium, a powerful antioxidant that plays a vital role in protecting cells from damage and boosting the immune system. Selenium is also vital for thyroid health. The healthy fats in Brazil nuts support heart health, while their protein content helps in muscle repair and growth (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
