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5 Reasons to Consume Nuts
Table of Contents
1. Nuts as a source of vitamins and minerals
Nuts, which are considered a quick and tasty snack, are gaining popularity among various social groups. Interest in nuts has grown not only because of their taste but also due to their nutritional value. Nuts are among the best sources of B vitamins, vitamin E, and mineral ingredients. The composition of nuts includes calcium, which is involved in bone formation and proper functioning of the nervous system; iron, a component of hemoglobin, and essential for the transport of oxygen to all body cells; phosphorus, a constituent of ATP molecules and nucleic acid; and magnesium, which performs various functions in the human body, including participation in protein synthesis, involvement in nerve conduction, and muscle contraction. The content of valuable vitamins and mineral ingredients largely depends on the variety of nuts and the form in which we consume them. Unfortunately, nuts are often subjected to caramelization or salting, which limits their nutritional value.2. Content of indispensable unsaturated fatty acids
Cardiovascular diseases, including lipid disorders, are frequently occurring ailments, especially in highly developed countries. If left untreated, they can be fatal. The development of cardiovascular diseases is influenced by factors such as high cholesterol and triglyceride levels, oxidative stress, and inflammation. Consuming nuts, which are a source of unsaturated fatty acids, is beneficial for the lipid profile and lowers the total cholesterol, LDL cholesterol, and triglyceride levels. Additionally, it reduces blood pressure, decreases blood clotting, and prevents the formation of blood clots and heart attacks. Particularly, according to research, walnuts are notable in the prevention of cardiovascular diseases, which everyone should consume, but in appropriate amounts.3. Abundant assortment
The diverse group of nuts includes almonds, kidney nuts, walnuts, turmeric, pistachios, peanuts, pecans, macadamia, Brazil, pine nuts and coconuts, all of which are valuable in their composition and worth trying to diversify our diet.4. Nutty fruits on a reduction diet
If we are battling with excess weight and are reducing our calorie intake, then we should refrain from excluding nutty fruits from our diet. Indeed, they provide a substantial amount of energy, averaging 553-718 kcal per 100 grams of nutty fruits, they are also rich in fats, however, we must not forget that these are mainly unsaturated fatty acids that we should not give up. The carbohydrate content in nutty fruits is usually low, although in kidney or pistachio, this significantly increases and amounts to about 30%. Additionally, the consumption of nutty fruits due to the content of NNKT exerts a positive impact on our metabolism. Nutty fruits also contain fiber, which is particularly important for those looking to shed excess weight, as it induces a desire for a filling meal. Especially on a reduction diet, we should pay attention to how much we consume of these nutty fruits, despite their beneficial effects, they are high-energy products, therefore, we cannot eat them without restrictions, we must control their amount in our diet.5. A source of protein and antioxidant substances
Nuts are predominantly a source of fat in our diet, but it's worth remembering that they're also a great source of protein and antioxidant substances. It's worth noting that the protein content of nuts is around 20%. The highest protein content is found in almonds, pistachios, and peanuts. In comparison, walnuts and hazelnuts have relatively less protein. Due to their protein content, nuts can be a very good alternative in the daily diet for vegans and vegetarians. Foods rich in antioxidant substances play an important role in the prevention of many diseases. Research has shown that walnuts contain the highest amount of antioxidant substances, particularly tannins. Therefore, walnuts with a high content of tannins have the best antioxidant effect among nuts.
