Health Benefits of Nuts

Nuts make delicious snacks and it is very tough not to go overboard with these tasty
snacks. Most people think that nuts are high in calories and fat which might jeopardise any
weight loss programme. However, researchers have found that there are many health benefits
of nuts. It has been found that people who eat nuts regularly have lower risks of heart
disease. Women who consumed nuts more than four times a week were 40 per cent less likely
to die of heart disease.
47. In 2002, the Physician's Health Study found that men who consumed nuts
two or more times per week had lower risk of sudden cardiac death. It is thought that the
unsaturated fats in nuts - both monounsaturated and polyunsaturated fats - lower bad
cholesterol levels. 48. Omega-3s - are a healthy form of fatty acids that seem to help
your heart by preventing dangerous heart rhythms that can lead to heart attacks. However,
that does not
Seven types of nuts have been said to have this health claim. 49. However, that
does not mean you should restrict yourself to these seven nuts only. In addition to the cardiac
benefits of consuming nuts, the risks of having a stroke, of developing type-2 diabetes,
dementia, advanced macular degeneration and gallstones have all been found to be lowered
by eating nuts. 50. The benefits appear to increase as the frequency of consumption
increases.
Apart from that, nuts are one of the best plant sources of protein. They are rich in
fibre, phytonutrients and antioxidants such as vitamin E and selenium. 51. The fat in nuts
are mostly monounsaturated and polyunsaturated fats which have all been shown to lower
LDL cholesterol.
There is just one note of warning though. British and American surveys suggest that
some people may be allergic to one or more types of nuts. Both children and adults can be
affected and the most common symptoms seem to be skin rashes and hoarseness in the throat.
52. Thus, instead of simply adding nuts to your diet, eat them in replacement of foods
that are high in saturated fats and limit your intake of these tasty treats to 30 to 55 grams per
day.
A They are almonds, hazelnuts, peanuts, E The best approach is to reap and the
pecans, some pine nuts, pistachios and health benefits of eating nuts but not
walnuts. add excessive calories to your daily
intake.
B People who have nut allergies should F Furthermore, potential health benefits
 avoid eating nuts of nuts were also found among men.
C Many nuts are also rich in omega-3 G Omega-3 can be found in salmon,
fatty acids. avocado and nuts.
D Nuts are also high in plant sterols and H The more often nuts are eaten the
fat. better.