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| Eating nuts is good for brain health. (Source: Freepik) |
Increase antioxidants for the body
Nutritionist Lauren Manaker said: "A study conducted by Cornell University (USA) and published in the journal Nutrients shows that walnuts have high antioxidant capacity.
In fact, its antioxidant capacity is comparable to that of popular antioxidant-rich foods, including blueberries, pomegranates, cherries, and red wine."
Why are antioxidants important? “Foods rich in antioxidants can protect healthy cells from free radical damage in the body,” adds Manaker.
Helps the body receive more nutrients
In a study published in the journal Nutrients , experts examined the potential nutrient intake and dietary benefits of replacing certain meats with walnuts, Manaker said.
"Incorporating walnuts into the diet improved overall nutritional composition, including increased intake of omega-3 fatty acids, fiber, and several vitamins and minerals, while significantly reducing cholesterol and vitamin B12 levels," she said.
Remarkably, research shows that replacing just 15% of meat intake with walnuts is enough to receive these benefits.
Improve brain health
According to research, nuts are beneficial for brain health because they are rich in essential nutrients such as omega-3 fatty acids, antioxidants and vitamin E, which can protect brain cells from oxidative stress and inflammation.
"Nuts provide various minerals, such as magnesium and zinc, which play a role in cognitive function and memory.
Each type of nut contains different amounts of nutrients. For example, walnuts have the highest concentration of omega-3 fatty acids, while almonds and Brazil nuts have the highest vitamin E content.
Makes a better mood
In recent years, researchers have found a link between mood, and depression in particular, and diet. The landmark SMILES trial showed that following a Mediterranean diet can improve symptoms of depression.
The intervention group consumed one serving of nuts per day and the results showed significant improvement in depressive symptoms.
Another study looked at the role of diet in depression in young adults. In this study, participants were asked to consume 2-3 tablespoons of nuts per day along with other dietary adjustments.
Similar to the previous study, experts found improvements in depressive symptoms and episodes.
There are many reasons why nuts may improve mood. Two of these include the brain-beneficial amino acid profile of nuts as well as the neuroprotective omega-3 fatty acids.
Fuller stomach
You have a bowl of yogurt that is nutritious but lacking in texture and excitement. Adding a handful of nuts not only improves the taste with its crunch, but also increases satiety with its fiber, healthy fats, and protein.
Satiety is a measure of how long it takes you to feel full after a meal. It is influenced by hormonal changes and blood sugar levels after eating. The keys to a filling meal include fiber, fat, and protein. Nuts, though small, are packed with all three.
Reduce inflammation
Nuts, especially almonds, are rich in vitamin E, providing about 48% of the recommended daily intake in one serving. Vitamin E acts as an antioxidant and protects cells from oxidative stress, thereby helping to reduce inflammation.
Cardiovascular protection
An important part of a heart-healthy diet is to include plenty of foods rich in monounsaturated and polyunsaturated fats. Nuts are rich in both, and they are a source of polyunsaturated fats, known as omega-3 fatty acids.
One way to reduce high triglyceride levels—a risk factor for heart events—is to increase your intake of omega-3 fats. Additionally, consuming these healthy fats has been linked to higher HDL cholesterol levels and lower LDL cholesterol levels.
Regulate blood sugar
Blood sugar levels are affected by the amount of protein, fat, fiber, and carbohydrates in a food. Snacking on an apple can leave you hungry within 30 minutes, even causing sugar cravings, energy crashes, or shakiness.
While apples are very healthy, an apple by itself is mostly carbohydrates, which will cause a rapid spike and then crash in your blood sugar. However, if you combine some nuts or nut butter with the apple, you will be less likely to experience a spike and crash in your blood sugar.
With less of a blood sugar "spike," snacks keep you fuller longer, causing fewer cravings and energy dips.
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