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Article about how good are dates for your health:
Here are 9 of the 9 healthiest nuts. The Top 9 Nuts to Eat for Better Health. Nuts may offer numerous health benefits, such as reducing your risk of heart disease and supporting your immune system.
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Some types of nuts include almonds, pistachios, and walnuts. Nuts are a delicious snack that are crunchy and nutritious. They’re a great source of: There are many benefits of eating nuts, such as supporting healthy body weight and helping to reduce your risk of certain health conditions like heart disease. Nuts have various textures, flavors, and nutrient profiles. They’re great on their own, paired with fruit, or added to dishes like salads, desserts, and grains. Here are 9 nutritious nuts to add to your diet. Almonds are popular due to their flavor, impressive nutrient profile, and relatively cheap cost. You can eat them raw or roasted, and they’re often made into almond butter, flour, and milk. A 1-ounce (28-gram) serving of roasted almonds contains : These nuts are especially rich in vitamin E, a fat-soluble nutrient that functions as an antioxidant to protect your cells against oxidative damage. This vitamin also supports immune function and cellular communication. Not only are almonds a nutrient-dense food, but they may also reduce heart disease risk factors. A 12-week study in 219 young adults found that those who ate 2 ounces (56 grams) of almonds daily had significant reductions in LDL (bad) cholesterol, inflammatory markers, and hemoglobin A1c — a marker of blood sugar control — compared with a control group. Almonds may also promote gut health by supporting the growth of beneficial gut bacteria, including Bifidobacteria and Lactobacillus species. Summary Almonds are high in several essential nutrients. Eating them regularly may boost heart and gut health. Pistachios — whose name is derived from the Greek word pistákion, which means “the green nut” — have been eaten since 6,000 B.C . These vibrant nuts are packed with nutrients but lower in calories and fat than many other nuts. Just 1 ounce (28 grams) of pistachios contains : Pistachios are a good source of numerous nutrients, including vitamin B6, which your body needs for nutrient metabolism and immune function. These nuts are also rich in plant compounds that may have antioxidant and anti-inflammatory properties , including: carotenoids lutein and zeaxanthin anthocyanins flavonoids proanthocyanidins. In a 4-month study including 100 people with overweight, one group ate 1.5 ounces (42 grams) of pistachios per day and underwent a group-based behavioral weight loss program, while the other group only participated in the weight loss program. The groups lost similar amounts of weight, but the pistachio group experienced significant reductions in blood pressure and increases in blood antioxidant levels. Summary Pistachios are a good source of anti-inflammatory and antioxidant compounds. Plus, they may improve blood pressure and other health markers. Walnuts are linked to multiple health benefits and have an impressive nutrient profile. Just 1 ounce (28 grams) contains : These nuts are an excellent source of copper, a mineral that your body needs to produce enzymes involved in energy production and neurotransmitter synthesis. Copper also aids immune function and blood vessel development. Walnuts have been shown to benefit heart health and may reduce several heart disease risk factors, including elevated levels of: blood pressure LDL cholesterol triglycerides. Walnuts are also significantly higher in ALA omega-3 fatty acids than any other nut, with 2.57 grams per ounce. Additionally, human and animal research suggests that eating 1–2 ounces (28–57 grams) of walnuts per day may improve brain function and reduce risk factors for dementia, such as heart disease and type 2 diabetes. Although these findings are promising, more studies are needed. Summary Walnuts, which are an especially good source of copper and manganese, may boost heart and brain health. Healthy breakfast ideas: walnut granola. Share on Pinterest Priscila Zambotto/Getty Images. Cashews have a crunchy texture and creamy mouthfeel that pair well with both savory and sweet dishes. You can eat them raw, roasted, or as nut butter.
how good are dates for your health