Nuts have been a longtime friend of people who are dedicated to their diet routines. Ever wondered how this healthy food contributes to your heart and overall body?
Consuming nuts on a daily basis in moderation is good for your health in the long run. They are wonderful sources of healthy fats and proteins and are known to contain unsaturated fatty acids. Let’s look at how nuts play an important role in keeping our hearts healthy.
Nuts and the wonders they do:
The benefits of nuts have been studied by renowned researchers in the past few years. According to the Iowa Women's Health Study, eating nuts reduces the risk of developing heart disease by around 30 to 50%.
Many people have misconceptions about the consumption of nuts. How should they be consumed, and in what quantities? People are confused about healthy eating. Healthy eating doesn’t mean you can eat a lot just because it's healthy. Nuts should be consumed in limited quantities, and nuts can be combined with other foods to enhance the taste. Nuts contain some good elements such as Omega-3 fatty acids, unsaturated fats, fiber, plant sterols, and L-arginine.
Omega3 Fatty acids are known to prevent stroke, rheumatoid arthritis, helps control Lupus etc and are a powerhouse of polyunsaturated fats. Organic Raw Flaxseeds are known to be a huge source of omega-3 fatty acids.
Nuts contain fiber that helps to reduce cholesterol and consuming fiber makes your stomach full.
Plant Sterol are substances that are found in plants, which helps in reducing cholesterol. Plant Sterols are naturally found in nuts in high amounts. Consumption of foods containing this element helps to reduce the risks of colon cancer, obesity, heart ailments etc. Almond butter is a good source of plant sterols.
L-arginine is also an element found in nuts and they are known to prevent clogged arteries and thus prevent heart ailments. L-arginine helps to ease the arteries and they reduce blood pressure.
How much nuts should you consume?
Nuts are a powerhouse to many nutritional elements. That doesn’t mean you can have it as and when you like it. You must consume nuts in moderation to get the best results. Kids should consume nuts as per the requirement of their age. You can consult your pediatrician and know how much is needed for your kid as per their age, height and weight. For an adult, it's recommended to consume on an average 4 to 6 (numbers) nuts per day. This can differ according to the nuts chosen. If you are consuming almonds, then you can consume about 10 to 12 soaked nuts per day. If you are consuming cashews, then you can consume about 5 to 6 per day, 3 to 4 numbers of walnuts etc. When you consume nuts, choose those nuts that are unsalted and unsweetened. If you are an ardent lover of nut butters, it's better to choose unsweetened ones.
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