Nutrition & Health: Types and Benefits of Nuts

Nuts are recommended daily nutritious food! Although nuts are high in fat and calories, they have many health benefits and reduce the risk of cardiovascular disease.

London, UK (Periodical News) – What are the benefits of eating nuts? Nuts contain Unsaturated fatty acid, magnesium and rich fiber. Eating a moderate amount of nuts every day can prevent brain degeneration, reduce the risk of developing Dementia, and also help control blood pressure, blood sugar and blood cholesterol.

Common types of nuts

1. Walnuts reduce the risk of heart disease
Walnuts contain α-Linolenic Acid (ALA), Omega-3 polyunsaturated fatty acid, which can reduce the risk of heart disease, have anti-inflammatory effects, and maintain brain health.

2. Almonds reduce Low-Density Lipoprotein
Almonds are rich in Unsaturated fatty acids, protein, and fiber, reducing Low-Density Lipoprotein (LDL) and protecting the heart. For people who are obese or overweight, eating almonds with a low-calorie diet can also lower blood pressure.

3. Cashews provide satiety
For those allergic to peanuts or who don’t like peanut butter, cashew may be a good choice. Cashew nuts have good oil, and the right amount of cashew nuts can provide the body with a feeling of fullness and reduce food intake.

4. Pistachios stabilize blood sugar
In addition to good oils, pistachios are also rich in protein and antioxidants and contain a high proportion of essential amino acids. It can stabilize blood sugar after meals and is also the lowest calorie of all nuts.

Recommended nut intake

Basically, you can get many nutrients from nut foods with moderate intake to help maintain your health. Because nuts are high in fat and calories, only 20 grams of nuts (about 10 cashews or 14 almonds) will have 100-150 calories. The recommended daily intake of nuts is 1 tablespoon, which can supplement the body with nutrients.

Nut allergy risk

According to research, the ranking of nuts that are likely to cause allergies: peanuts, almonds, sesame, and cashews. Depending on the processing method, the severity of the allergy will be different. The more processing, the most severe allergies usually result.

How to preserve nuts

To avoid nuts’ oily taste and aflatoxin, we must store the nuts in a proper environment. The temperature is between 26°C and 30°C. The storage container should be dry and clean, avoid sunlight and air contact. You can properly preserve the nuts as long as you know the temperature, humidity, sunlight, oxygen, and storage time.

Each kind of nut has different calories. It is recommended to check relevant information before eating nuts to avoid obesity caused by high calories. If you don’t like to eat nuts directly, you can also add nuts to your salad and use other fruits, vegetables, and sauces to optimize the taste of nuts and make them more delicious.