Nuts are a boon for the heart and blood vessels, and indeed many of the meals that include nuts per week, or simply eating nuts raw or roasted provide protection against heart attack and stroke.
Regular consumption of nuts also reduces the risk of diabetes and even the risk of pancreatic cancer, and protects against prostate and colon cancer, all of which is not worth having a handful of nuts on hand?
Properties of nuts
Nuts are full of valuable nutrients that the body needs, as they contain:
- Healthy fats , omega-3s, also contain antioxidants.
- Nuts are rich in folate, magnesium, zinc, iron and phosphorous .
- The nuts do contain little water, but they do contain lots of healthy fats, proteins, complex carbohydrates and fiber .
- Nuts lower homocysteine levels.
- Nuts reduce the risk of diabetes.
- Nuts prevent gallstones.
- Nuts are full of highly concentrated nutrients that are highly nutritious, meaning that eating small amounts of them provides the daily nutrients and materials necessary for the body.
How nuts protect the heart and vessels?
- In a 2009 study analyzing walnuts, Harvard scientists found that walnuts not only lowered cholesterol levels, but also increased the ability of antioxidants to protect the heart and blood vessels, and reduced markers of inflammation in the blood of the study subjects.
Surprisingly, the study participants ate so many nuts every day that they consumed up to 24% of the total calories, and yet they did not gain weight, on the contrary, some of them lost weight.
It is known that excess weight is known to be a risk factor for cardiovascular disease, but eating nuts has an effect on regulating and stabilizing weight, and this is for the benefit of the person who used it and that it is considered a healthy and healthy diet for the body and to reduce the risk of known heart disease.
- The fatty acids and omega-3s found in nuts are beneficial to our health in many different ways. They are anti-inflammatory, reduce the level of harmful cholesterol in the blood, and reduce triglycerides, help boost mood and prevent depression.
Nearly all of these properties found in nuts show how well the fatty acids in them protect the heart, blood, and blood vessels.
For example, walnuts contain anti-inflammatory ingredients and are high in healthy vegetable fats, omega-3 and alpha-linolenic acid, which make walnuts an excellent natural anti-inflammatory. In addition, walnuts help prevent blood clots and thus improve blood circulation, they are an ideal ingredient for people who have problems with heart and blood vessels.
Nuts are rich in folate and magnesium
- Nuts contain high levels of magnesium, which contributes to controlling blood pressure and keeping it balanced within normal limits.
- The presence of magnesium in the nuts ensures a comfortable nervous system for a person, and relieves tension and nervousness that affects the heart and blood vessels.
- Magnesium prevents inflammation and prevents plaque from building up on artery walls and causing arteriosclerosis.
Folic acid in nuts
Nuts contain an abundant proportion of folic acid (which is part of the vitamin (B) complex), especially with regard to pregnant women because it is necessary that they do not have a deficiency of folic acid for the health of the central nervous system of the fetus, and to protect the fetus from the abnormalities that may appear as a result of this deficiency. .
Walnuts are especially rich in folate and are slightly more than hazelnuts, which contain less folate but have the same cardiovascular benefits.
Nuts reduce high levels of homocysteine
Folic acid is very important for women in general, because folic acid in combination with vitamins B6 and B12 protects against an excessive concentration of homocysteine in the blood (an amino acid high in the blood that causes skeletal injuries, mental retardation, eye defects, and diseases in the blood). Blood vessels (such as atherosclerosis), thus protecting against cardiovascular disease.
It is known that if homocysteine levels are high in the blood, it damages the heart and blood vessels and leads to plaque in the arteries and thus increases the risk of cardiovascular disease.
Also, when you eat nuts that contain folic acid along with vitamin B, it helps reduce homocysteine levels and even the risk of stroke.
Nuts are a valuable source of protein
- For example, almonds contain roughly 25% protein, and walnuts contain 14%.
- In terms of heart health, the high level of arginine in nuts (an amino acid necessary for the production of nitric oxide) is particularly interesting because this acid relaxes and widens blood vessels and thus promotes blood circulation.
- At the same time, high acid (arginine) is proportional to (lysine). It is also a friend of arginine, as the more lysine at the same time increases the arginine in the body, the more protection the heart has from diseases that may affect it.
- This amino acid is particularly found in hazelnuts and nuts in a high proportion.
- Nuts reduce harmful cholesterol levels, enhance good cholesterol levels in the blood because they contain antioxidants, reduce inflammatory markers that threaten the heart and blood vessels, help achieve ideal weight, prevent high levels of homocysteine and supply the heart with magnesium.
Nuts reduce the risk of diabetes
It is true that nuts give a very sweet taste and thus affect the blood sugar level, but only slightly.
However, eating nuts along with carbohydrates can greatly reduce the increase in blood sugar after consuming carbohydrates.
So it would make sense instead of eating traditional bread to eat bread with added walnuts, and to sprinkle peanuts on the dessert along with cinnamon. In these changes in the diet, adding nuts can control blood sugar levels.
Nuts are the best ally for those suffering from type 2 diabetes because the healthy fats in the nuts help regulate metabolic factors (metabolism) in people with diabetes.
It has been shown that consuming walnuts helps people with type 2 diabetes as it significantly reduces insulin levels. If you suffer from type 2 diabetes, know that a handful of walnuts daily is a great option to control blood sugar levels.
Another aspect is that one of the properties of nuts is that they are anti-inflammatory and antibacterial. Eating nuts reduces and reduces the risk of inflammation that results from insulin resistance for people with type 2 diabetes, which may worsen and become a type of chronic inflammation.
Eating nuts regularly reduces the incidence of diabetes, regardless of age, excess weight, a history of diabetes in the family, sports activities, smoking, alcohol and calories.
Eating nuts reduces the risk of diabetes by (27% to 45%) if the nuts are eaten five or more times a week.
Interestingly, it was discovered once again that hazelnut lovers, despite being high in fat, do not make a person prone to obesity.
The nuts protect the pancreas
In people with diabetes, such as the pancreas, nuts are also likely to have a direct positive effect on a stressed and damaged organ.
And nuts are an excellent source of vitamin E and are a powerful antioxidant that neutralizes harmful free radicals and prevents healthy cells from being attacked or malignant.
Nuts protect against pancreatic cancer
Scientists at Harvard Medical School in Boston recently found that the risk of developing pancreatic cancer decreased in study participants as they ate nuts.
Women who ate nuts twice a week, at a rate of 28 grams of nuts per meal, had a lower risk of developing pancreatic cancer than women who did not eat nuts at all.
Also, eating nuts regularly and in balanced proportions reduces the risk of colon and rectal cancer.
And the nuts protect against breast cancer, especially by eating a balanced amount of nuts.
- You should not eat salted or sweetened nuts to take advantage of all the positive properties of nuts. Too much salt raises blood pressure, and sweetened nuts contain extra calories and have the potential to raise blood sugar.
- Dry nuts have the same nutritional value as fresh nuts, but only if consumed immediately after grinding.
- Be aware that heat, light, and moisture rapidly oxidize valuable nut fats, making them unpalatable and losing many of their benefits.
- It is best to buy nuts and grind them fresh only when needed.