Superfood Spotlight: Nuts

Getting a little nuts is the sane thing to do.

A handful a day. That’s all it takes to get the myriad of health benefits that nuts provide. Although they can differ somewhat, all nuts have health benefits, so the type that you eat is not really that important. What’s important is making nuts a daily staple of your diet, since they’re an important part of any healthy diet. They also taste great and are very convenient as a quick and easy snack at home or on the go.

Let’s run down some of the health benefits in general:

  • Nuts are high in protein, making them a great protein source especially for vegetarians or vegans who don’t get their protein from animal sources.
  • High in fibre. Fibre has been known to lower cholesterol, help with constipation, help you feel more full so that you eat less, and is thought to play a role in diabetes prevention.
  • Known to lower LDL (bad) cholesterol.
  • There is some though that nuts can lower blood pressure.
  • Known to prevent blood clots that can lead to heart attacks.
  • High in L-arginine, which makes arterie walls strong and flexible, helping to prevent blockage.
  • High in Vitamin E, which is known to prevent the development of plaque in the arteries.
  • High in ALA omega-3 fatty acids which are known to have many heart health benefits.
  • Weight Loss: Studies have shown that people with higher intake of nuts are thinner than those with lower nut consumption. This is counter-intuitive, as nuts are relatively high in fat and calories, but researchers believe that the amount of protein and fibre in nuts has such a satiating effect that eating them causes people to eat less the rest of the day. Nuts are also resistant to digestion, meaning much of the fat in nuts never gets absorbed by the body.

How Much Do I Need to Eat? Bulk Nuts

Just a handful a day of nuts has shown to have substantial health benefits, and to get the most out of the vitamins and nutrients in nuts that’s all you’ll need. Be cautious with Brazil nuts however, as they are very high in selenium and it only takes 2-3 Brazil nuts to meet the daily recommended selenium intake. Eating too many Brazil nuts can lead to selenium overdose.

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