Jan 3, 2012

let's go NUTS


Type of Nuts -



1) Almonds : top source of alpha tocopherol. Eat regularly for slow ageing and boost immune system..

Almonds are known to be greatly beneficial for a healthy skin. They help against pimples, premature wrinkles and hair fall. Almond oil massages are known to give the skin a natural glowing complexion. Almonds are used to treat anemia as they are a rich source of copper and iron. Almonds are known to improve bone density. They are also very good for the brain. They are good for the digestive system too as they are natural laxatives.

2) Brazil nuts : source of mineral selenium. Protect against cancers of the prostate, liver and lungs.

Brazil nuts are dry fruits which are similar to macadamia nuts. These nuts are rich in protein, fiber, selenium, magnesium, phosphorous, vitamin E and thiamine. Selenium in these nuts helps ward off the risk of cancer, as this antioxidant helps fight carcinogenic free radicals. These nut also help one maintain weight and help in the proper functioning of the thyroid gland. Brazil nuts are helpful for the patients suffering from Acrodermatitis enteropathica which is a rare inherited disease. This is so because Brazil nuts can help alleviate zinc deficiency.


3) Cashews : source of zinc. - helathy visions n immune systems..

Cashew nuts are high in antioxidants, mono-saturated fats, magnesium, copper and calcium. They are an excellent source of vitamin K and are excellent for body building. With high levels of copper, cashews help in absorption of iron in the blood, help improve flexibility of bones, tissues and blood vessels. Eating cashews triggers your energy levels and gives you stronger bones and joints. Their consumption also helps produce melanin for hair and skin pigmentation. (Also go through these cashews nutrition facts.) These small kidney-shaped munchies are very high in energy and calories, and are filling too. They have a good amount of dietary fiber which will help you manage weight when eaten moderately. Cashews health benefits also include giving you healthy gums and teeth. Now that sure is a tasty reason to smile for! Give your diet a bonus with these edible ivory delicacies!

4) Hazelnuts : very rich in heart healthy monounsaturated fats.

Hazelnuts are packed with essential oils and supply a well-balanced mixture of vitamins and minerals. Hazelnuts contain about 75 percent mono-unsaturated fat and less than 4 percent saturated fat.

Filbert properties were first pointed out by the Greek physician Dioscorides 1800 years ago, "It cures chronic coughing if pounded filbert is eaten with honey. Cooked filbert mixed with black pepper cures the cold. If the ointment produced by mashing burnt filbert shells in suet is smeared on the head where hair does not grow due to normal baldness or to some disease, hair will come again."

A study conducted by Italian researchers has confirmed the presence of taxanes in the shells and leaves of hazel plants. The finding of the essential elements in shells and leaves, which are considered discarded material is a good sign for the future availability of paclitaxel 'Taxol'. Here is an overview of the health benefits of hazelnuts.
Hazelnuts are a good source of energy with their 60.5% fat content.
They are rich source of vitamin E which helps prevent oxidation of the polyunsaturated fats.
Hazelnuts are high in oleic acid, a mono-unsaturated fatty acid, which helps to lower cholesterol.
The cardio-protective arginine, an amino acid from hazelnuts helps in the relaxation of blood vessels.
Only a few nuts contain vitamin A, and hazelnuts are among them. Vitamin A is a natural antioxidant and has cancer-preventing properties.
They also provide you proteins but for that, combinations with other nuts, grains or legumes are required so as to avail the maximum benefit.
Hazelnuts rank number one among tree nuts in folate content. Folate is responsible for a decreased risk of neural tube birth defects and it reduces depression.
Hazelnuts are rich in minerals, particularly in manganese, selenium and zinc. The minerals calcium, magnesium and potassium from hazelnuts help to lower cholesterol.
Hazelnuts contain nearly 75 percent mono-unsaturated fat and less than 4 percent saturated fat. This high level of mono-unsaturated fat is credit-worthy for a reduction in both total blood and LDL cholesterol levels, provided hazelnuts are consumed as part of a low saturated fat diet.
Plant compounds such as carotenoids, flavonoids, and proanthocyanidins are the phytochemicals that play an important role in decreasing the risk of heart diseases, cancer and other chronic diseases. Hazelnuts have the highest proanthocyanidin content of any tree nut. These elements offer astringent flavor to foods and may help reduce the risk of blood clotting and urinary tract infections.
Taking into consideration hazelnut nutrition facts and health benefits, hazelnuts are placed in a 'heart healthy' food group. Natural, roasted and blanched hazelnuts, all are considered as healthy for heart.

5) Macadamia nuts : excellent source of vitamin B n Thiamin.

Fats: Macadamia nuts comprise 84% monounsaturated, 3.5% polyunsaturated and12.5% saturated fatty acids. Being low in cholesterol and high in monounsaturated fatty acids which are 'good' fats, macadamia nuts help in the body's manufacture of essential fatty acids by maintaining the balance between omega 6 and omega 3 fatty acids as well as increase the production of protective high density lipoproteins while suppressing the unhealthy low density lipoproteins. Hence, one of the most important macadamia nut health benefits is that being low in saturated fats and cholesterol, these nuts reduce the risks of heart diseases, stroke, anti-inflammatory diseases, anti-aggregatory diseases and immunomodulating diseases.

Protein: Macadamia nuts are also rich in essential and non essential amino acids which play an important role in the body's muscle formation, connective tissues and blood plasma development and overall well-being.

Carbohydrates: Carbohydrates, also described as dietary fiber are the most basic source of energy in our body. In their most simplest form, they are present as saccharides (sugar) in the body. Hence, these nutritional nuts are also a good source of sugars, sucrose, fructose, glucose and maltose, and some other starch-based material.

Minerals and Vitamins: Macadamia nuts are loaded with vitamins like vitamin E, thiamine (B1), riboflavin (B2), niacin, pantothenic acid (B5) and folate, and minerals such as potassium, phosphorus, magnesium and calcium. Hence, the nuts promote healthy bone and teeth formation, as well regulate the body's fluid balance and immune system. Also they enhance our nervous system and promotes healthy skin.

Dietary Fiber: Dietary fibers are nothing but roughage or complex carbohydrates that give a feeling of fullness and reduce appetite. Hence, macadamia nuts are rich in complex carbohydrates like lignans, hemicellulose, amylopectins, mucilage, gums and insoluble cellulose which promote desirable intestinal bacteria, slow digestion, and reduce constipation, hunger pangs, irritable bowel syndrome and other digestive problems.

Phytonutrients: Macadamia nuts are good source of phytonutrients or phytochemicals like tocopherols and tocotrienols, (derivatives of Vitamin E), the biologically active components in the body that help remove free radicals which oxidize blood fats and damage healthy cells. Hence, their antioxidant properties reduce the possibilities of certain types of cancer like breast, cervical, gastrointestinal, lung, stomach and prostate cancer. Moreover, regular intake of the macadamia nuts serves in the growth of new tissues, slow down the aging process and also denigrates birth defects.

6) Pecans - high source of antioxidant.

One of the most significant facts of pecans nutrition is that these nuts are the best antioxidants. If you add a handful of pecan nuts to your daily diet, it will help to subdue the blood lipids to get oxidized unnecessarily. This helps in preventing coronary heart diseases. Pecan nut contains vitamin E which is a natural antioxidant that protects blood lipids from getting oxidized. No wonder, pecan nuts are topmost ranked nuts with highest antioxidant capacitance, among all the other nuts.

Another distinct factor of pecans nutrition is that they have cholesterol lowering properties. After an extensive research carried out by Dr. Ronald Eitenmiller from University of Georgia, it has been proved that the plant sterols in pecans have cholesterol-lowering characteristics. Heart patients now have a reason to rejoice, at least when it comes to pecan nuts!

Research has also confirmed that pecan nuts help in weight loss. According to researches consumption of these nuts help in increasing the metabolic rate of the body and improves satiety. More on weight loss.

Pecans are called 'heart-healthy' nuts. The reason behind this is that the unsaturated fat content in pecan is supposed to be the heart-healthy fat. Sixty percent of the fat content in pecans is mono unsaturated and the leftover thirty percent is polyunsaturated. This means that the saturated fat content in pecan nuts is very low and the unsaturated fats are heart-healthy. Besides, pecans contain zero trans fats.

Coming to the real pecans nutrition, let me tell you at the first place that pecan nuts contain 19+ vitamins and minerals. Vitamins from the B group, vitamin A, vitamin E, calcium, potassium, folic acid, phosphorus, zinc and magnesium are also present in pecans. If we look at the daily value of required fiber for our body, pecans provide 10% of the total fiber. Pecans are rich source of proteins and contain less carbohydrates and zero cholesterol. They are best-suited for sodium restricted diet for heart patients and those with high blood pressure, as they are sodium-free nuts.

7) Pine nuts - rich in manganese, zinc n magnesium n cholesterol - lowering phytochemicals.

Pine nuts are actually edible seeds of pine trees. Pine nuts are one of the few sources of pinolenic acid, which acts as natural appetite suppressant. Pine nuts also contain oleic acid which helps the liver function properly. Pine nuts also help prevent the blockage of arteries. These nuts are packed with iron which helps the body maintain the right hemoglobin levels. Magnesium found in pine nuts helps prevent muscle cramps and fatigue.

8) Pistachios - rich in fibre. Good source of potassium which keeps blood pressure normal..


9) Walnuts - rich in heart healthy alpha - linolenic acid - same type of omega 3 found in fish. Rich in gamma tocopherol.

Walnuts are rightly called the food of the gods. Walnuts strengthen the immune system, protect the heart and nourish our brain. Walnuts are a rich source of omega 3 fatty acids which makes them an ideal health snack for people suffering from asthma, arthritis, eczema and psoriasis. Walnuts reduce the cholesterol levels in the body and encourage the production of good cholesterol. They also help people with sleep related illness. Some also say that walnuts reduce the risk of Alzheimer's disease. They are also known to increase the bone density and prevent gallstones.

10) Peanuts -

Monkey nut, ground nut are some of the many names that peanuts are known by. Munching peanuts is not only a good way to pass time but also an excellent way to nourish your body. Peanuts provide the body with the required vitamins that help maintain a balanced metabolic rate. They nourish and strength muscles and tissues. Peanuts provide the body with good fats that protect the heart. Peanuts also help fight against harmful free radicals

INTAKES of NUTS - stick with a handful. Unsalted, dry roasted..prevention is better than Cure

1 comments:

  1. Hello dear :) I write to you on Postcrossing forum because my travelling notebook is going to you ;)

    Shizunia from Postcrossing forum :)

    Please answer :)

    ReplyDelete

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