Nuts have been a popular food for thousands of years. A dig in Iraq uncovered evidence of nut consumption that dates back to 50,000 B.C. In Texas, pecan shells were unearthed near human artifacts that may date back to 6,000 B.C. The Greeks and Romans were fond of the walnut, and they were considered food for Gods by early Romans. Unfortunately, because nuts contain so much fat, they have fallen out of favor with the public in the past few decades. But recent researches reveal that the fats the nuts harbor are very good for health, they are full of different types of minerals, vitamins, and antioxidants that our body needsfor optimal functions of the body andhelp to keep us fit and healthy. Considering the nutritional facts, the demand for nuts is increasing day by day all over the world, even in our country.
Though rich in fats, these fats are either monounsaturated or polyunsaturated types, which are good for health. Research suggests that a daily intake of approximately 10 grams to 28 grams (a small handful) of nuts has been linked to a 21% reduction in cardiovascular disease mortality and a 23% reduction in overall mortality. Even if nut is consumed once in a week mortality risk is reduced by 7%.
Nuts are good sources of plant protein, full of amino-acid but do not contain the cholesterol found in animal sources of protein. Amino acids are essential for a vast range of biological processes; they play an important role in reducing the damage of the cells caused by different metabolic processes, play a vital role for growing and repairing body tissues, building strong muscles, and provide energy for the body.
Nuts contain heart-healthy omega-3 and omega-6 fatty acids, which help to lower “bad” LDL cholesterol and triglycerides while increasing the good HDL cholesterol level. So, if these fatty acids are present in the body in the right proportion, they help to reduce the risk of heart attack and high blood pressure, help to lower the chances of a blood clot that could cause a stroke, and also boost the immune system.These fatty acids also help to protect brain cells from damage and help them to increase in number, increase blood circulation into the brain, and thus lower the risks of dementia, Alzheimer’s and depression. As human body cannot produce fatty acids like omega-3 and omega-6 itself so they should be supplied from outside by incorporating them in the daily diet.
Nuts contain vitamin E. Research reveals that vitamin E possesses strong antioxidant properties.Antioxidants increase blood circulation in the blood vessels, reducing the risk of blood clotting in the heart, and help to maintain a healthy blood pressure. Besides, these antioxidants prevent the free radicals, which are highly reactive and prone to damaging cells and DNA in the body. Free radicals are generated naturally through metabolic processes and by external environmental factors such as pollution, cigarette smoke, and UV radiation. Protecting free radicals from harming the cells, antioxidants helpthe body to increaseitsimmune power.
Due to their rich content of antioxidants, healthy fats, vitamins, and minerals, nuts also possess anti-aging properties that combat oxidative stress, protect the body from cancer and other types of inflammation, help the skin look smoother, younger, and healthier, give hair and nails a healthy shine, maintain good eye health, and slow down the aging process.
Nuts contain different types of vitamin B. Vitamin ‘B-1’ (thiamine), B-2’ (Riboflavin), ‘B-3’(niacin), ‘B-6’(pyridoxine) abd ‘B-9’(folate) etc. help to produce energy from protein, to make cellular structure, to prevent birth defects,to prevent heart attack, to produce insulin, hemoglobin and antibody to prevent inflammation. They also help to increase brain power, protect the brain from various types of inflammatory diseases, increase cognitive power and memory, decrease stress and depression, contributing to overall mental health.
All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation. Their prebiotic properties may also feed the good bacteria in the gut and help to increase digestive power.
Nuts support weight loss by promoting feelings of fullness that lead to reduced overall calorie intake and also increase metabolism, which helps to burn more calories. Nuts contain minerals like copper, magnesium, zinc, manganese, etc., which play an important role in boosting immunity of the body by regulating different metabolic functions properly and at the same time keep blood sugar under control. Calcium and Phosphorus in the nuts help to keep bones and teeth healthy and play an important role in increasing bone and muscle cells.
All types of nuts are beneficial to health, but in recent days, walnuts and almonds are considered superfoods due to their high nutritional value. Though it’s good to eat a small handful of nuts (about 28gm) every day but consuming too many may lead to indigestion, stones in the kidneys and overall weight gain. For some people, nuts may create allergic problems too.
Raw nuts contain many more nutrients than roasted or processed in other ways. Nuts with a brown skin layer contain more antioxidants in these layers. So it’s better not to throw away the skin while taking nuts. Roasting might damage some of the healthy ingredients in nuts, but damage can be minimized by roasting at a low temperature and for a short time.
which means they leave you feeling more satisfied after eating, helping you eat less over time. Studies have even found that people who eat nuts frequently are at a lower risk of gaining weight than those who seldom eat nuts. Nuts promote brain health by providing antioxidants, healthy fats, vitamins, and minerals that improve memory, focus, and mood while reducing the risk of cognitive decline and depression. They protect brain cells, support circulation, and their fiber content supports the gut-brain connection, contributing to overall mental and physical well-being. stroke. protecting cells from damage and contributing to overall health. Consuming too many walnuts is thought to cause kidney stones and is restoring faith in nuts.
Nuts are packed with muscle-building protein and essential vitamins and minerals. Maybe you’ve been avoiding these tasty treats because you’ve heard they are high in fat.
Eating nuts provides significant health benefits, as they are packed with protein, healthy fats, fiber, vitamins, and minerals that support heart, brain, and gut health.
They also contain healthy fats your body needs for optimal function, plus moderate amounts of protein and other valuable vitamins and minerals. According to a recent University of Florida study, eating a handful of almonds each day is a simple way to improve your diet and cut down on junk food.
Different nuts offer varying nutritional profiles, so consuming a mix of nuts like almonds, walnuts, pistachios, and others provides a wider range of nutrients
While nutrient-dense, nuts are also high in calories. A serving size is generally about one handful (approximately 30 grams) more people choosing to go vegetarian, vegan, or just eating more plant-based food, nuts are a convenient, cost-effective and nutritious option.
while several studies have found that people who eat more nuts tend to have a lower risk of cancer, heart disease, and death from all causes,Nuts are also rich in fat and protein,hey are excellent sources of minerals like magnesium, potassium, copper, and zinc, which are crucial for various bodily functions.
Incorporating nuts and seeds into your diet, such as a trail mix or as a snack, is an easy and healthy way to increase your Vitamin E intake. mlso have been shown to ease the type of inflammation that leads to heart disease, and they may help lower your chances of a blood clot that could cause a heart attack. Two large studies found that five servings of nuts a week can reduce your risk of heart disease by as much as 50%. And early studies show that walnuts may cut your odds of some types of cancer. Consuming walnuts helps the skin look younger and healthier due to the powerful antioxidant, vitamin E. Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells. Nuts and seeds contain several antioxidant compounds, healthier and more supple-looking skin? which is essential for the healthy development of teeth and bones. Phosphorus also aids in protein synthesis, absorption of carbohydrates and fats, and the maintenance of cellular health. [14][15]
Dr. Zakia Begum, Medical Physicist and Professor, CSE Department, Eastern University
