In continuation of our Twelve resolutions today we will share Resolution No. 8.
8. Daily I will have nuts like peanuts, Cashew, almonds etc., about handful.
Across the board, nuts helped stave off heart disease. In the study, the risk of cardiovascular disease dropped by 29 per cent and the risk of cancer dropped by 11 per cent among people who ate nuts seven or more times per week compared to people who never ate them.
Nuts are nature’s way of showing us that good things come in small packages. Nuts have been seen as heart protectors, but a recent study has even suggested that people who eat nuts daily have better health and longer lives than their counterparts who never eat nuts. All nuts are good for our health.
There are lots and lots of nutritious values in nuts. Nuts are also a good source of dietary fibre and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, Omega3, Unsaturated fatty acids, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterols.
Compared to non-nut eaters, people who ate at least 10 grams a day had a 23% lower chance of death from any cause. They were 17% less likely to die from heart disease, 21% less likely to die from cancer, 30% less likely to die from diabetes, and 47% less likely to die from neurodegenerative diseases, according to the study.
Eating nuts seemed to offer protection from various major causes of death. Both men and women who ate at least 10 grams of nuts per day were less likely to die from cancer, diabetes, and heart disease.
How much nuts should I have?
A healthy daily intake of nuts is 30 gms (a small handful) or approximately:
- 20 almonds
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons of pine nuts
- 30 pistachio kernels
- 9 walnut kernels
- a small handful of mixed nuts or about two of each of the ten nut varieties (except chestnut which isn’t eaten raw)
About an ounce or 30 grams of nuts per day. That’s about as much as what fits in the palm of your hand. And they can be a mixture of nuts or a handful of one kind, like almonds. But an additional 10g of nuts a day can be used in place of other healthy fat foods as well.
They’re high in calories. They should be used to swap out unhealthy snacks. An ounce of nuts could clock in at about 120 to 200 calories, depending on what kinds are in your hand. Try to combine mixture of nuts to gain more nutritious.
Best Time To Eat Nuts
- If you want maximum benefit take nuts in the morning especially almond will do lot of magic in your daily life.
- Take nuts in evening like pista, cashew, pine nuts. it will boost up your immunity, stamina after a hard heavy work.
- Take walnut in night time.
- Try to avoid high, rich, delicious nuts in night which will disturb your sleep.
- Avoid nuts roasted in oil and coated in chocolate.
|Based on a 28.35 gms ( 1 OZ )||ALMOND||BRAZIL||CASHEW||HAZELNUT||MACADAMIA||PECAN||PISTACHIO||WALNUT|
|Total Fat (g)||14||18.8||12.4||17.2||21.5||20.4||12.9||18.5|
|Saturated Fat (g)||1.1||4.3||2.2||1.3||3.4||1.8||1.6||1.7|
|Polyunsaturated Fat (g)||3.4||5.8||2.2||2.2||0.4||6.1||3.9||13.4|
|Monounsaturated Fat (g)||8.8||7||6.7||12.9||16.7||11.6||6.8||2.5|
|Dietary Fiber (g)||3.5||2.1||0.9||2.7||2.4||2.7||2.9||1.9|
|Vitamin B6 (mg)||0||0||0.1||0.2||0.1||0.1||0.5||0.2|
Each nut variety contains its own unique combination of nutrients and is generally rich in a few nutrients such as:
Almonds: They’re high in Protein, Calcium, vitamin E, magnesium, and they help with heart health and skin healing. They also contain mono- and polyunsaturated fats, which help reduce “bad” cholesterol in our bodies. The lowest-calorie nuts at 160 per ounce are almonds – 23 nuts; 6 grams protein, 14 grams fat. Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. If possible, eat almonds with their skins on.
Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline. people who ate almonds instead of other complex carbs lost weight and reduced their waist sizes. Almonds can also reduce insulin secretion, which can protect against cardiovascular disease and diabetes.
Brazil nuts: Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Brazils are a good source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps wounds to heal. Just one nut contains more than a day’s worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.
Chestnuts : By far the nut with the lowest fat and calories, chestnuts are rich in starchy carbs and fiber, and in their raw form are a good source of vitamin C. They’re lower in protein than other nuts but make a useful contribution of B vitamins including B6. In addition, they are a good source of vitamin C as well as vitamins B1, B2, and B6 and folic acid. The health benefits of chestnuts center on their nutritional content. However, unlike other nuts, chestnuts are a low-fat variety and do not provide the benefits of a high level of monounsaturated fat.
Cashew : Improves vitality and keeps heart healthy. It is good for Blood, Eye, Weight loss because it contains Vitamins, iron, non haem ( plant based ), Minerals and Anti-Oxidants and low Gl rating. Cashews – 16 to 18 nuts; 5 grams protein, 13 grams fat. They’re rich in the mineral magnesium, which is thought to improve recall and delay, age-related memory loss.
Hazelnuts: If you’re concerned about high levels of homocysteine, an amino acid which has been associated with heart problems as well as conditions like Parkinsons. Hazelnuts are a good source of folate, which plays a key role in keeping homocysteine within normal levels. Hazelnuts boost good HDL cholesterol and lower levels of LDL cholesterol. They also have high levels of vitamin E, which is good for your skin and eyes.
Macadamias: These are usually seen roasted, smothered in salt or covered in chocolate. In this case, they’re a rare source of omega-7 fatty acids, and highest in monounsaturated fats which boosts their ability to lower LDL cholesterol., Thaimin and Manganese which help with heart health and insulin sensitivity. But keep in mind, these nuts have about 202 calories per ounce, which is on the higher end. macadamia nuts -10 to 12 nuts; 2 grams protein, 21 grams fat have the most calories — along with the lowest amounts of protein and the highest amounts of fats.
Peanuts : Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well.
Peanuts rapidly lose both flavor and antioxidant power with storage time, so it’s best to eat them soon after buying them. Relatively rich in mono and polyunsaturated fats, protein, fiber, several B-vitamins and antioxidants, One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.
Pecans : Pecans are also good for men’s health: They’re loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. As a good source of vitamin B3 pecans are the perfect option if you’re fighting fatigue because this vitamin helps us access the energy in our food.
Pecans are also a fine source of protein, good fats, and zinc. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.
Pine Nuts : Pine tress are used for health all around the world providing food, shelter, medicine and fuel. Pine nuts are also a good source of vitamin C, magnesium, and zinc.
Pine resin is a natural antiseptic and disinfectant. It also has antimicrobial and antifungal properties. It can be directly applied to wounds or sores and helps keep germs out. Pine resin can also be used to staunch the flow of blood.
Pistachios : Being especially rich in vitamin B6, which is important for keeping hormones balanced and healthy, pistachios are a good option for those with problem periods. They’re the only nut to contain reasonable levels of lutein and zeaxanthin, two antioxidants that play an important role in protecting the eyes. Pistachios also contain potassium and fiber. It will increase Hemoglobin level and boost immunity. Prevents aging and skin becomes beautiful. pistachios – 49 nuts; 6 grams protein, 13 grams fat.
Pistachios are also a great source of gamma-tocopherol, a particular form of vitamin E, and may therefore help prevent certain types of cancer, Parkinson’s disease, and Alzheimer’s. Pistachios also contain high levels of antioxidants, which help keep cells safe from dangerous free radicals.
Walnuts: These nuts are packed with antioxidants, phytosterols, proteins, Fatty Acids and other compounds that help keep breast cancer away. They’re also full of healthy omega-3s, alpha linoleic acid, antioxidant, which can help with brain health and blood pressure. walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.
Walnuts also contain melatonin, a powerful hormone that helps regulate sleep cycles. Melatonin may also play a role in preventing cancer, quieting sundown syndrome in people with Alzheimer’s, and treating other conditions, like migraines and irritable bowel syndrome.
Good for Heart Health : Studies suggest that consuming about 30g (a handful) of nuts per day may reduce the risk of developing heart disease by 30-50% and reduce the risk of death from heart disease by around 20%. It seems a number of heart-healthy nutrients in nuts work together to achieve this heart protective effect. These include –
- Health-promoting monounsaturated and polyunsaturated fats that help regulate blood cholesterol.
- Fiber and plant sterols that help reduce cholesterol re-absorption from the gut.
- Arginine (an amino acid which is converted to nitric oxide in the body) which helps keep blood vessels elastic, thereby reducing the risk of atherosclerosis (hardening of the arteries).
- Antioxidant vitamins and minerals, e.g. vitamin E, copper, manganese, selenium and zinc, and other antioxidant compounds such as flavonoids and resveratrol that reduce oxidation and inflammation.
- Naturally low sodium and high potassium levels which assist in maintaining healthy blood pressure.
Click here for Nuts Nutrients and its Details :
Incredible benefits and properties of nuts :-
- They are anti-inflammatory : Thanks to the zinc and omega-3 fatty acids found in nuts, they are naturally anti-inflammatory, in addition to also boosting your body’s defenses. Nuts all have similar properties, which makes them a great choice for relieving the symptoms of inflammation.
- They prevent Cardiovascular disease : For those who have suffered from a heart attack or who are at risk for cardiovascular disease, eating nuts can be beneficial. Amino acid in nuts can prevent a heart attack and clogging of arteries. Eating nuts is a natural way to care for your heart health.
- Promote improved circulation: Nuts are useful for improving your circulation. This is thanks to the concentration of vitamin B3 they contain. This vitamin boosts the flow of blood through your body . As a result you are less likely to suffer from heart disease.
- They reduce body fat : Nuts helps you eliminate stubborn fat around your midsection. Eating nuts reduces your appetite so crave fewer carbs. In addition, fiber in nuts stimulates your digestive system and helps you avoid constipation.
- Improves your nervous System : The vitamins and omega-3 and 6 fatty acids found in nuts stimulate your nervous system function and improve the health of your neurons and overall brain activity. Nuts also help improve ypur memory and increase your learning capacity, which is essential for children and teenagers
- They boost your immune system : The vitamin E and antioxidants found in nuts stimulate the production of antibodies, which are responsible for eliminating bacteria, parasites and viruses that can cause disease.
- They treat liver problems : It’s important to learn which foods can cleanse and protect this organ to keep it from being damaged. Nuts will protect and cleanse it thanks to their antioxidants and essential fatty acids.
- They prevent osteoporosis : Osteoporosis is a condition that decreases bone mass, causing your bones to become thin, weak, and fragile. You have a greater chance of developingosteoporosis if you are deficient in copper. Copper increases the density of minerals in your bones. When you don’t get enough copper in your diet your bones could lose some of their strength. One of the minerals found in nuts happens to be copper, which makes eating nuts essential for the care of your bones.
- They improve your Mood : Stress, fatigue, and disappointment can sometimes be related to a lack of certain nutrients. During stressful times eating nuts can be very effective. The natural sugar, vitamins, and antioxidants found in nuts can improve your mood, so eating a serving a day is great for reducing stress.
- They are great for your skin : You need vitamin E to maintain healthy, soft, and young-looking skin, and you can find it in nuts. Masks and oils made from nuts will provide your skin with complete care. You’ll avoid the signs of premature aging and your skin will appear healthier and smoother.
Click here for Bad things that can happen if you eat too many nuts :
You gain weight quickly : There’s a ton of research showing that nuts can help you lose weight. But there’s a big caveat to all the studies on nuts and weight loss: The results apply if and only if you eat a moderate amount. Eat more than the recommended daily handful, and you’ll quickly accomplish the exact opposite effect by gaining weight—and much more rapidly than you might by overeating other foods. That’s because nuts are extra calorie-dense, meaning they have more energy per ounce than most other foods. For example, one ounce of almonds has 163 calories, while the same weight in cooked pasta has a mere 37 calories.
You have digestive issues : If you ever felt gassy or bloated after eating nuts, you’re not alone. It’s a common side effect, thanks to compounds in nuts called phytates and tannins, which make them difficult to digest. Eating too much fat—found abundantly in nuts—at one time can lead to diarrhea.
Your hair falls out, your nails get brittle, your breath stinks, and your muscles and joints might begin to ache : These are all symptoms of selenium poisoning, which is a rare but serious condition that you can get from eating too many Brazil nuts (all other nuts are safe). One serving of these nuts, or 8 whole pieces, has 10 times the recommended daily amount of selenium (55 micrograms). They’re so rich in this nutrient, that researchers recommend eating not more than 4 a day—and even then, not every day.
More Problems : More than a handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they’ll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.
Risks of eating too many : If you eat too much it can trigger the development of kidney stones, due to high amount of oxalic acid. You also don’t want to consume too many calories. So as with any other type of food, you should always consume nuts in moderation.
Avoid Packaged Nuts : Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, or to high temperatures that can destroy their nutrients.
Best Nut for salt craving : If you don’t have high blood pressure or haven’t been warned away from salt by your doctor for any reasons, a handful or two of salted nuts a day won’t hurt you. Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too.
Myths about eating Nuts :-
Myth #1 – Nuts are unhealthy Food : Nuts have gotten a bad rap in certain nutrition circles. While it is true that nuts are relatively energy dense, meaning that they contain a relatively high number of calories per unit weight (Mayo Clinic, 2014), nuts are actually an important part of a healthy diet. They contain high amounts of protein and monounsaturated fats that are good for heart health. Eating raw or dry roasted nuts tends to be healthier than eating nuts packaged in oil, which can contain more unhealthy fat.
Myth #2 – Aren’t nuts fattening they’re high in fat? : Yes nuts are rich in healthy monounsaturated and polyunsaturated fats nut no they are not fattening. Research has shown that up to a 100 gms of nuts a day can be eaten and not cause weight gain. If eaten in a kilojoule controlled diet regular nut consumption may even cause weight loss. There are several ways nuts can help with weight management. So if you’re watching your waist nuts are definitely back on the menu. Say goodbye low fat diets.
Myth #3 – Are raw nuts better than roasted nuts : No they are both just as good. The only nutrients that are reduced in dry or oil roasted nuts are those that are not heat stable such as B group vitamins. Oil roasted nuts are often sold salted so the sodium content will be higher but the sodium is only on the outside of the nut. Raw nuts are naturally low in sodium less than 10mg per 100g.
The fat contents are not significantly different between raw and oil roasted nuts because nuts are so dense they are unable to absorb any more than 2-5% of fat unlike a potato chip which is porous.
Myth #4 – Is one nut better than the rest : No each type of nut contains a range of different nutrients in different amounts. Research shows nut eaters have a better diet quality score than non nut eaters. Just as we need a variety of fruits and vegetables in our day, we need to eat a variety of nuts as well. Use nuts as a snack or as ingredients in meals to add interesting textures and tastes and get better nutrition.
Myth #5 – Nuts make you fat : the reality is quite the opposite – nut eaters are more likely to weigh less. Healthy fats are now considered a pillar of any balanced diet, with nuts paving the way into this new era. Encouraged as part of a healthy diet, these fats have been linked to healthy cholesterol regulation as well as other health benefits.
Myth #6 – Peanuts contain some anti-aging compounds : Peanuts, especially the skin-on variety, contain resveratrol, the same compounds found in red wine that may slow cellular aging and promote heart health. Boiled peanuts have the highest levels, but roasted peanuts also deliver a healthy dose.
Myth #7 – Nuts will warm you up – Many folks belief that eating nuts produces heat and that, therefore, you should eat them to warm up during cold winter months. Nuts have no special trait in this regard.
Myth #8 – If you have diverticular disease, you should avoid eating nuts : This most persistent myth actually contradicts advice doctors give for preventing the condition in the first place. A healthy, high-fiber diet is actually the best medicine against diverticulitis, and seeds and nuts certainly fit the bill.
Myth #9 – Pre soaked Almonds should be peeled before eating : This is a wrong impression that you need to peel almonds before consuming. The skin of almonds contains anti-oxidants. The fact is that the skin of the almonds contributes to a significant part of the fiber content, a nutrient important for regular bowel movement.
Myth #10 – Almonds cause body heat and can be consumed only in winters : Almonds can be consumed throughout the year. The common belief that almonds cause body heat has not been verified scientifically. But in peak summers, you can also consume almonds in the form of Coolers or add into sweets and dishes.