Nuts: The Powerhouse of Nutrients


Undoubtedly, nuts are everybody’s favourite, and you should be knowing that it is not only tasty but loaded with health benefits. Nuts are rich in protein and healthy fats which makes it so beneficial for your overall health. Nuts have hard outer coverings which when cracked releases a fruit. Some of the popular kinds of nuts are almonds, Brazil nuts, pecans, hazelnuts, pine nuts, and pistachios. However, out of all cashew and walnuts are among the most loved of all.

Despite being tasty, you should be aware of their health benefits too. Some of the health benefits of nuts are discussed in the later parts.

Health benefits of nuts:

Nuts are an excellent source of protein and healthy fats. They gained a bad reputation because of their fat content, but these fats are healthy omega-3 fatty acids which nourish your body.

Some of the benefits of nuts include:

– Prevents cancer:
Nuts are rich in healthy fats like omega-3 fatty acids and alpha-linolenic acid also known as ALA. These fatty acids are anti-inflammatory, which are known to lower the risk of colon, breast and prostate cancer. Nuts are also rich in dietary fiber which allows smooth movement of bowel and enhances digestion. This, in turn, helps to lower the risk of gastrointestinal cancer.

 – Aids in weight loss:
Nuts are rich in healthy fatty acids which do not make you fat. Nuts are an excellent source of fiber which keeps you full for a long time and prevents the hunger hormone, ghrelin from being released into the body. This suppresses the appetite thereby avoiding the risk of overeating. Therefore, if you’re on a weight loss diet add some nuts to it. It is also rich in essential vitamins and nutrients and does not add any extra calories to your diet but at the same time portion size needs to be maintained

– Rich in nutrients:
Not to forget, nuts are the powerhouse of nutrients. They are enriched with several vitamins and minerals which contributes towards their health benefits. They are an excellent source of minerals like proteins, iron, calcium, magnesium, zinc, fluoride and selenium. The manganese helps to fight the free radicals thereby preventing the diseases. Potassium helps to maintain heart rate and blood pressure. The fluoride of nuts helps to prevent the risk of dental issues.

Promotes easy digestion:
All kind of nuts is rich in fiber, which helps in the process of digestion. It also helps to improve the movement of bowels. The bowels move smoothly through the digestive tract because the fiber helps to induce the peristaltic movement. This solves the issues of constipation and ensures regular bowel movement. This in turn also prevents various digestive issues such as polyps and sometimes even cancer. Fiber also cuts down the extra cholesterol from the body and damages the omega-6 fatty acids.

Treats various diseases:
Nuts are beneficial for treating various diseases like rheumatoid arthritis, Alzheimer’s disease, cardiovascular diseases and degenerative nerve diseases.

These were some of the benefits of nuts. These foods rich in fats can make up for a healthy part of your diet. So, add some of it to your diet and derive the benefits from it.

About author


Dr. Zeenath Ahmed

Dr. Zeenat completed MD (Internal Medicine) from S.C.B. Medical College, Cuttack. She has worked as a senior registrar in Sadarjung Hospital and G.B. Pant Hospital, New Delhi. She has done a fellowship in diabetes from MVDRC, Chennai. Dr. Zeenat has special interest in diabetes and thyroid diseases.

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