The benefits of consuming nuts for health have shown for years that they are a source of vitamins and by consuming it we can taste sweetness and at the same time a good absorption of its nutrients. These fruits are perfect to snack or share during the day! Dried fruits are full of flavonoids, polyphenols, carotenoids and other antioxidants. The body needs these nutrients to combat oxidative stress and counteract its harmful effects. A diet rich in antioxidants can prevent and reduce inflammation, increase mental capacity, improve immune function.
These natural compounds have been linked to a lower risk of kidney and liver damage, cancer and age-related mental illness.
What are Nuts?
Nuts are those from which most of the water content has been removed, either naturally or by using specialized dryers or dehydrators. The fruit shrinks during this process, leaving it dry small and of great energy density. Therefore, a single serving can provide a large percentage of the recommended daily intake of many important vitamins, minerals and fibers.
How Healthy are Nuts?
Raisins, dried figs, banana chips, coconut chips, plums and other nuts are promoted as a natural, beneficial and healthy alternative to sugary sweets. Rich in simple and complex carbohydrates, fiber, vitamins and antioxidants, these salty treats have a strong nutritional impact.
Benefits of Nuts:
The benefits of nuts offer some benefits over life, since, if you are watching the weight, nuts should be consumed in moderation as they contain significantly more calories. Some nuts contain added sugars in processing that increase their calorie content. However, dried fruits without additives offer numerous health benefits.
1. High Fiber Content:
“Nuts generally contain more fibers, and these help keep the digestive system running smoothly”.
Fiber not only helps the digestive system. According to the Harvard School of Public Health, it helps prevent obesity, heart disease and some forms of cancer.
2. Antioxidants in nuts:
Some nuts are a good source of certain antioxidants, according to a study conducted in 2005 in the “Journal of the American College of Nutrition.” Phenols, a type of antioxidant, are more abundant in nuts, leading researchers to recommend that more nuts be included in the diet. Antioxidants, including polyphenols in nuts, can combat oxidative stress by neutralizing free radicals, unstable molecules that can cause cell damage and increase the risk of disease. Research shows that the antioxidants in nuts and almonds can protect the delicate fats in cells so that they are not damaged by oxidation.
3. Nutrient Density in nuts:
Because most of the water is extracted from nuts, its nutrients condense into a small package. Nuts such as apricots, raisins, prunes and figs contain high amounts of beta-carotene, vitamin E, niacin, iron, magnesium, potassium and calcium, reports the European Food Information Council.
4. Fat and Calories of nuts:
Nuts contain little or no fat. They also contain significant calories per serving, which makes them a natural source of energy for athletes. They are also a good complement for people looking to gain weight in a healthy way.
5. Prevent and Control Diabetes Naturally:
Despite its high sugar content, nuts can help prevent diabetes and improve its symptoms. In 2017, Nutrients magazine published a surprising review of the benefits of nuts. Researchers have linked the consumption of dried fruits to improve nutrient intake, reduce body weight and reduce the risk of diabetes. Certain antioxidants in grapes and other nuts can help improve insulin response and protect the pancreas against inflammation and oxidative stress. Note: One of the studies cited in the review indicated that grape skin extract may help preserve pancreatic function and prevent blood sugar fluctuations.
6. strengthens the Immune System:
If the immune system needs a boost, add goji berries to the diet. These super foods are loaded with vitamin A, vitamin C and iron. In addition, they are lower in calories and carbohydrates than other dried fruits. Vitamin C is known for its immunological stimulation properties. This nutrient can improve the body’s natural defenses, protect the skin from oxidative stress and prevent systemic infections. In addition, it reduces the oxidative damage induced by environmental pollutants and activates the enzymes that regulate cell detoxification.
7. Take Away Depression and Anxiety:
There are many other advantages of eating nuts, from having a better mood to younger skin and better digestion. What you may not know is that these foods can help with anxiety and depression. Scientists attribute these benefits to certain polysaccharides in goji berries, which have been shown to reduce anxiety by increasing levels of serotonin or melatonin in the brain. These fruits are also rich in beta-carotene, a powerful antioxidant that improves memory and relieves anxiety.
8. Better Digestion:
Fighting constipation? Plums can help. A 2014 review presented in the journal Alimentary Pharmacology and Therapeutics indicated that dried plums are more effective in treating constipation. Nuts, especially plums, are rich in soluble and insoluble fibers that promote digestive health and keep it regular. Soluble fibers also serve as prebiotics, feeding good bacteria in your intestine. In addition, sorbitol, a sugar alcohol in plums, has laxative effects in some people.
Importantly, some nuts are among the 50 foods with the highest antioxidant capacity and are also a known source of bioactive compounds, including plant sterols.
- Nuts are a matrix of important bioactive compounds, such as vitamins vitamin E, niacin, choline and folic acid, minerals, magnesium, potassium, calcium and phosphorus, phenolic compounds, carotenoids and / or phytosterols.
- Pistachios are particularly rich in beta-carotenes that have been extensively associated with a protective role of T2D. In addition, pistachios are the only nuts that contain significant amounts of lutein and zeaxanthin.
- Sun-dried raisins retain the minerals and most grape phytochemicals and antioxidants, including their resveratrol. In fact, sun drying increases the antioxidant content of raisins. Due to the dehydration process, phytonutrients are more concentrated in raisins than in grapes.