Nuts: 20 Health Benefits and Healthy Nuts

Health Benefits and Healthy Nuts

1. Nuts: a promising food to reduce the risks of breast cancer

According to a study conducted at the medical school of West Virginia’s Marshall University, it would be enough to eat 28 nut halves every day to reduce her risk of breast cancer . These health benefits and virtues are attributed to the richness of this nut in omega-3 acids , antioxidants and phytosterols. In this study, the researchers gave mice the equivalent of 60 g of nuts to humans. Compared to mice in the control group, they had significantly fewer breast tumors and development of the latter was slower.

2. Nuts can reduce your risk of diabetes

According to researchers at the Harvard School of Public Health, the risk of developing type 2 diabetes decreased by 30% in women who reported consuming at least 30 g of nuts five times a week or More, compared to those who never consumed it. These data are from the Nurses’ Health Study , an ongoing study of more than 200,000 nurses in the United States. Women, aged 34 to 59 years, had no history of diabetes . Note that monounsaturated and polyunsaturated fat in nuts would have a positive impact on insulin sensitivity.

3. Nuts can help you reduce stress

Researchers at Tufts University in Boston found that levels of two biomarkers of oxidative stress had decreased in volunteers with high cholesterol and consumed 73 g (a large handful) of almonds per day. Recall that oxidative stress results from damage caused by an excess of free radicals or deficiency of antioxidants. To begin the day with a good supply of antioxidants, do not hesitate to add minced almonds to your cereals to enjoy their benefits and virtues on your health.

4. Nuts Can Reduce Your Risk Of Bladder Cancer

In a recent study at the medical school in Dartmouth, New Hampshire, researchers compared the selenium levels of 767 bladder cancer patients with those of the general population. They found that the incidence of this cancer was lower in subgroups with high levels of this micro-nutrient. These subgroups were composed, among others, of 34% of women and 39% of moderate smokers.

5. Nuts promote heart health

Nuts, as well as seeds, are rich in phytosterols , phytochemicals known to promote heart health. Pistachio and sunflower seed are the nuts that contain the most. Another study found that subjects eating more than three servings per week reduced the risk of death from cardiovascular disease by 55%.

6. Nuts can help you maintain a healthy weight

Nuts are a good source of protein  and fiber. You can choose 30 pistachios. If possible, opt for these delicious unsalted nuts. You can also swallow 15 dry roasted peanuts for 84 calories. Peanuts are equally satisfying and rich in protein, fiber and good fats . According to the website, researchers at Purdue University have discovered in their work that nuts are  not related to weight gain  in subjects, even though they are caloric. That said, consume them in reasonable quantities to calm the hunger and get all the benefits, all without causing too quickly the calories you ingest on a daily basis.

7. Brazil nut to help prevent the onset of acne

This nut is rich in  selenium , a powerful antioxidant that seems to exert a preventive action on acne . This is because Brazil nut could help protect cells from inflammatory lesions and preserve the elasticity of the skin. It is particularly effective when combined with vitamins E and A. You can thus consume your nuts from Brazil along with almonds and, why not, a little red pepper.

8. Nuts can help lower your cholesterol

Eating walnuts every day can help lower your cholesterol , according to the Archives of Internal Medicine .

9. Nuts can improve your fertility

To boost your fertility, consume foods high in omega-3, such as nuts. The body uses these fatty acids to produce hormones called eicosanoids that increase blood flow to the uterus. This increases the chances of pregnancy and facilitates the development of the fetus.

10. Cashew nuts to prevent dental caries

While it can not replace tooth brushing after every meal and healthy dental hygiene, the oil in the cashew nut has anti-microbial properties and properties and acts against the bacteria responsible for dental caries .

11. Chestnuts to stabilize your energy level

Chestnuts are rich in complex carbohydrates, roasted chestnuts retain stable energy levels , while maintaining a healthy nervous system.

12. Hazelnuts for a Healthy Heart

It has been discovered that hazelnuts are filled with mono-unsaturated fats that are good for heart health, the same type found in olive oil. They are also rich in manganese, a trace element and antioxidant with anti aging properties. According to the authors of a study by the University of Otago in New Zealand published in 2011 the addition of hazelnuts to a normal diet can be a good way to better reduce the risk of cardiovascular disease. Hazelnuts are also rich in arginine , a vasodilator that relaxes and dilates the blood vessels, thus decreasing blood pressure.

13. Peanuts, an excellent source of protein

If technically peanuts are legumes, they are difficult to ignore. More protein than other nuts, peanuts have a low glycemic index that can help manage type 2 diabetes .

14. Pistachios are high in potassium

An ounce of pistachios has as much potassium as an orange. The potassium helps the digestive and muscular functions. The pistachio naturally obtains its green color from chlorophyll. And the reds you see on the store shelves? They are dyed. As much as possible, prefer pistachio nuts to avoid over consumption and choose unsalted varieties.

15. The walnuts of Grenoble, source of alpha linolenic acid

Grenoble nuts contain alpha linolenic acid, an omega-3 that helps maintain brain health and reduce inflammation .

16. Nuts are high in fiber

Nuts are a good source of fiber . A portion of only 14 g of nuts provides 1 g of fiber. For example, hazelnuts contain fibers that make up 9 to 10% of their mass. A large number of studies conclude that diets high in fiber can reduce the risk of colon cancer, increase the feeling of satiety and thus decrease appetite.

17. Almonds less rich in calories than previously thought

A 2012 study published in The American Journal of Clinical Nutrition found that whole almonds have about 20% less calories than originally thought. A serving of 28 g, or about 23 almonds, has 129 calories. Previously, such a portion had been estimated at 160 calories . A 28 g serving of almonds contains 9 g of good mono-unsaturated fats and 3 g of polyunsaturated fat that we need to have a healthy heart.

18. Nutritional virtues of hazelnuts

Hazelnuts, also known as avelines, also provide a range of health and nutrition benefits . They can treat hypercholesterolemia and help prevent cardiovascular disease while being a good source of protein, minerals and vitamins. Studies have shown that the roasting of hazelnuts does not eliminate the good omega-9 fatty acids and the antioxidants they contain. Also, be sure not to remove skin that is thin like tissue paper, because this is where the highest concentration of antioxidants is. The monounsaturated fatty acids of hazelnuts are omega-9 fatty acids that are also found in olive oil. Just like the omega-3 fatty acids of fish, They have a beneficial effect on cholesterol . When cholesterol builds up in the blood, it is oxidized by free radicals and eventually forms a plaque that can impede blood circulation and, as a result, cause heart disease. The antioxidants of the hazelnuts limit this process by reducing the formation of the plates.

19. Walnuts are a good source of vitamin E, folate and magnesium

Walnuts are also an excellent source of vitamin E, folate and magnesium . Recall that vitamin E helps to maintain good cardiovascular health, folate contributes to a healthy brain and magnesium promotes a healthy balance of calcium and potassium.

20. Pistachios good for the health of the eyes

Also eat pistachios that promote good eye health . To enjoy all the benefits and health benefits of walnuts, incorporate all its varieties into your diet. Also make sure to chew them well. According to a roundtable held in Chicago in July 2013 at the Institute of Food Technologists Annual Meeting & Food Expo , the more you chew the almonds and the smaller the particles, the easier your body absorbs its various nutrients.

How to integrate nuts into your diet?

Here are some ideas that will allow you to consume more nuts, almonds, hazelnuts and other nuts at meals.

1. Roast
Preheat the oven to 150 ° C (300 ° F). Spread walnuts in a single layer on a baking sheet and bake for 7 to 10 minutes. Serve them chopped or whole on salads , lean frozen yogurt or sorbet.

2. Mix chopped pecans with the same amount of breadcrumbs.
Roll pieces of fish or chicken breast in lightly beaten egg white and then in pecans. Bake in a 375 ° F (190 ° C) oven until the filling is golden and the fish (or chicken) is cooked.

3. Enhance your pasta.
Cook whole-wheat fusilli or rotini and drain. Mix them with a few cubes of blue cheese, some pre- washed green beans and a handful of roasted hazelnuts, nuts or pine nuts.

4. Add a stir-fry
In a wok or fry pan, stir almonds or cashews with red pepper, carrot slices, broccoli florets, chicken cubes or whole shrimp.

5. Spice up your side dishes
Add pecans or roasted hazelnuts to a squash or sweet potato dish.

6. Incorporate them into one block Vegetarian
Sauté in the olive oil a cup (or 250 mL) chopped mushrooms with a little diced onion until tender. Let cool slightly and season with roughly ground black pepper. Puree with a handful of walnuts, diluting if necessary with a little sherry or wine. Put in a serving dish and refrigerate. Serve with crackers or whole-wheat toast.

7. Add them to your pastries
Replace some of the flour from your tart, muffin or bread preparations with almonds, hazelnuts or other finely ground nuts.

8. Prepare a mix of tropical dried fruits
Mix chopped Brazil nuts, unsweetened coconut and dried mango dices or apricot halves.

9. Serve them at the snack
Mix a large handful of cashew nuts, almonds or walnuts with a teaspoon (5 mL) olive oil, a teaspoon (5 mL) cumin, A pinch of salt and cayenne pepper. Set the oven to 350 ° F (180 ° C) and bake for 20 to 30 minutes on a rim plate or shallow dish, stirring occasionally.

10. Marry flavors
Add pine nuts and orange slices, pecans and cooked beets, hazelnuts and pears, cashew nuts and apples , or Brazil nuts and slices of orange. chicken.

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