best health tips

Did you know that nuts are ranked as one of the top five nutrition packed foods? Many of us avoid eating nuts because of their high calories. In addition, there has been a lot of media coverage about nut allergies in recent years, though the percentage of people who are allergic to nuts is actually quite low. For most of us, nuts, in moderation, should be a part of our regular diet. Following are seven important benefits of eating nuts.

1. Nuts are nutrient dense – They are full of plant proteins and contain valuable nutrients, such as vitamins A, E and folate, magnesium, selenium, copper, zinc and phosphorus. They are also full of fiber and anti-oxidants. Though they are high in fat, it is healthy fat.
2. Nuts are good for your heart. Studies have shown that people who consume a small handful of nuts at least 3-4 times a week reduce their risk for heart disease and stroke by half compared to those who don’t. This is because of the polyunsaturated and monounsaturated fats nuts contain. In addition, most nuts contain omega 3 fatty acids, also good for the heart.
3. Nuts lower cholesterol. The good fats and the fiber in nuts help remove the low-density lipoproteins (the bad cholesterol) from the blood. In addition, they increase the good cholesterol (HDL) in the blood.
4. Nuts can lower blood pressure – Nuts contain l-arginine, which is an amino acid that enhances the production of nitric oxide in the body. Nitric oxide helps relax the arteries and make them more flexible and less prone to blood clots, which also lowers blood pressure.
5. Nuts may make you less prone to diabetes – Nuts are very low on the glycemic index, which means that, because they do not cause a high spike in blood sugar, they may make you less prone to the development Type II diabetes if they’re eaten regularly.
6. Nuts may make you less prone to serious illnesses – Nuts are filled with anti-oxidants, which are known to fight free radicals in the system. Free radicals are oxygen containing molecules that, when unchecked, cause cell damage. It is believed that such cell damage contributes to the development of serious illnesses such as cancer, heart disease, and Alzheimer’s disease.
7. Nuts may prevent gallstones- The high magnesium content in nuts makes them able to prevent the formation of gallstones when eaten regularly.

Which Nuts Are Best?

All nuts are healthy. However, if you want the most nutritional bang for your buck, choose walnuts, chestnuts, pecans, almonds, cashews, macadamia nuts, hazelnuts and pistachios. Peanuts are also great, but they technically are legumes rather than nuts.

Adding nuts to your diet is a simple and delicious way to improve your health. Just remember to eat them in moderation, so as not to increase your calorie intake too much. Take a handful as an afternoon snack, toss them in your salad or use nut butter for your toast instead of butter. It only takes a few nuts each day to add healthy nutrients and fiber to your diet.

Phyllis Zerkle is a freelance blogger and covers topics such as nurse’s assistant and registered nurse career issues.