Nuts are everywhere! They are in the headlines, in traffic and on the shelves of grocery stores. But the kinds of nuts I will be talking about are packed with antioxidants, energy, minerals, protein, vitamins and many omega-3 fatty acids. A handful of nuts are also tasty and can add crunch to other dishes.
Here are just a few of their nutritional benefits:
· Nuts are an excellent source of monounsaturated-fatty acids (MUF)—such as oleic and palmitoleic acids,which lower LDL or the bad cholesterol and increase HDL or good cholesterol. Studies suggest that a Mediterranean diet rich in MUF will help prevent strokes and coronary artery diseases.
· Nuts contain omega-3 essential fatty acids such as Linoleic acid, α-Linolenic acid (ALA),Eicosapentaenoic acid and Docosahexonic acid etc. Research implies that n-3 or ω-3 fats by their virtue of anti-inflammatory action help to lower the risk of strokes, blood pressure, coronary artery disease—and breast, colon and prostate cancers. Omega-3 fatty acids reduce limit adverse conditions such as in rheumatoid arthritis, depression, Schizophrenia and Alzheimer’s disease.
· Nuts store poly-phenolic flavonoid antioxidants such as carotenes,cryptoxanthin, lutein and resveratrol., etc. Studies suggest that these compounds protect us against cancers, Alzheimer's disease, heart disease, degenerative nerve disease and viral/ fungal infections. Research also implies that resveratrol in peanuts reduces stroke.
· Nuts are essentially the perfect nutritional food, because in addition to calories and vitamins, they are an excellent source of minerals like calcium, fluoride, iron, manganese, potassium, magnesium, zinc and selenium. Manganese is a very powerful free radical scavenger.Potassium helps control heart rate and blood pressure. Copper is crucial for the production of red blood cells. Ironis necessary for red blood cell formation. Fluoride is the part of bones and teeth and prevents dental caries.
· Nuts contain vitamin-E which is required for maintaining the integrity of cellular membranes of skin and mucus membranes
And here's a final good reason you should consider nuts in your daily meal plan. They provide many B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins help you to feel and look healthy.
Lisa DeFazio’s a leading nutrition expert and a Master’s degree level Registered Dietitian, so be sure to check out her website and follow her on Twitter for more tips and videos — and if U wanna know more about nuts OR anything else, U can always email us at Questions@FitPerez.com!!