DIVINE WEIGHT LOSS: Nut Health Benefits Promote Increase Metabolic Performance

The Ultimate Guide To Nuts
Nut Health Benefits are enormous for humans due to the high micronutrients levels found in seeds and nut content are highly prized for their nutritional value. Typically used as a snack food or added to recipes, salads, desserts to increase flavor and richness to any dish. There is emerging evidence that suggests consuming a healthy diet including nuts may reduce cholesterol, preventing heart disease and help with weight control management.

Making small lifestyle changes in your diet and fitness routine can contribute to a healthier life. Discover how snacking on nuts in moderation can boost your energy level and lower your risk to certain diseases. Nuts and seeds are cultivated all over the world varying in assorted shapes, sizes, and nutritional value. One ounce of walnuts is 12-14 halves or one hand full has powerful health benefits high in vitamin E, Vitamin B, fiber, omega 3 fatty acids and is approximately 183 calories per serving.

Nuts are high in monounsaturated fats known as MUFA proven to improve the function of blood vessels and reduce the risks associated with cardiovascular disease. Research indicates foods rich in monounsaturated fats may lower your low-density lipoprotein LDL cholesterol levels while maintaining high-density lipoprotein cholesterol levels HDL.

Diets rich in monounsaturated fats and polyunsaturated fats reduce the amount of LDL in the bloodstream may help with weight loss and may recuse the risks associated with heart disease. According to a recent study, nuts contribute to beneficial health effects in the prevention of coronary heart disease, sudden death, and diabetes. (1.)

Monounsaturated fats are found in nuts, olive oil, avocados, olives, nut butter, canola oils are high in calories and can be eaten in moderation. MUFA improve the function of blood vessels, blood sugar control and benefit insulin levels in people who have type 2 diabetes.

Historically some parts of the world forbid eating meat nuts are consumed as a primary source of protein and of the significant amount of fatty acids MUFA mainly oleic acids are predominate in pistachios, pecans, peanuts, and macadamia nuts.

Pine nuts and brazil nuts contain similar portions of MUFA monounsaturated fats a type of healthy fat proven to benefit health due to the abundance of bioactive compounds. Nuts are a source of energy for a new plant consumed by humans for its high levels of protein, vitamins, minerals, monounsaturated fats including linoleic acids, linolenic acids, and essential amino acid provide health benefits.

Raw Nut Health Benefits High In Nutrition
Nuts area good source of fiber, folate, vitamin E, vitamin B, magnesium, copper, potassium, phosphorus, selenium. Nutritionally nuts consumed raw contain the most viable nutrients for the body.

Roasting or frying nuts can significantly destroy or damage naturally occurring fats during the cooking process reducing the benefits of eating foods high in monounsaturated fats.

Raw nuts and seeds can be found online or at your local grocery store and can be chopped, diced, or used in nut flour, nut butter prepared blanched, roasted or slivered. Raw nut provides more nutrition, however, dry roasted nuts are delicious in any snack or recipe, slightly lower in calories and salt.

One serving of unroasted walnuts has twice as many anti-oxidants compared to other seeds and nuts protecting cells from free-radical damage. Consuming foods high in antioxidants may lower risk to infection, heart disease and some forms of cancer. Increase intake of superfoods packed with antioxidants eating nuts in moderation combined with a sensible diet plan to manage weight.

Often nuts are commercially prepared using a frying or roasting process using highly saturated fats with too much sodium added that may not be beneficial to good health contributing to extra unwanted calories. People who consume nut and seeds on regular basis have increased health benefits reducing the risks of heart disease, heart attacks, stroke, cancer, and sudden death.

From Visually.

Walnuts Natures Bounty
Walnuts are nutritionally dense providing essential fatty acids, high in protein per serving. Native to Europe and western Asin Persian walnuts are cultivated and sold commercially in large quantities for public consumption. California now holds the largest nut production in the United States producing popular varieties including black walnuts and English walnuts.

Raw Walnuts provide heart-healthy monounsaturated fats and polyunsaturated fatty acids that have been shown to decrease the harmful LDL cholesterol in the bloodstream. One serving 100 grams of walnuts is 7 whole pieces, 14 half pieces or one hand full includes high nutritional values of 19% DV daily value of minerals, vitamins, specifically manganese163% DV and B vitamins containing 185 calories.
Nut health benefits are enormous for those who want to consume a healthier diet providing essential fatty acids and protein to improve energy and stamina. Walnuts contain high amounts of omega 3 fatty acids known as ALA to lower blood pressure and promote heart health.

According to the United States, Agriculture Department research laboratory in California people who consume nuts on a regular base consuming nuts reduced serum cholesterol improving health outcomes. Consuming one ounce of walnuts is a good way to eat healthy fats in your diet.(2.)

Types of Nuts

Walnuts
Almonds
Cashews
Chestnuts
Pistachios
Peanut
Pecans
Macadamia Nuts
Hazelnuts

Almonds Healthy Protein or Snack

Almonds were one of the earliest fruit trees that were domesticated grown from seed to produce attractive seeds that are edible as early as the bronze age 3000-1200 BC in Jorden. Almonds have grown in popularity over the years with world production of almonds was 3.2 million tons in the United States provided 63% in total.

Almonds are a nutritionally dense source of protein, vitamins, minerals, monounsaturated fats, polyunsaturated fats, linoleic acid. Almonds are a common source 10-19 DV of essential mineral potassium, B vitamins, thiamine, vitamin B6, choline, and folate. Typical seeds, nuts, and almonds are a great source of nutritional support of phytosterols plant sterols play a key role in cell membrane function and may lowering cholesterol levels. (3.)

One serving of almonds is approximately 25 almonds or one hand full totaling 175 calories providing healthy fats, fiber, protein, manganese, and vitamin E.

Raw or roasted almonds are a great snack that may reduce appetite resulting in weight loss leading to health benefits preventing your risk to heart disease. Almonds are a good source of magnesium which has been shown to improve sleep quality.

Almond flour is a healthy alternative for gluten-free diets, high in nutritional value and health benefits for those with wheat intolerance, and celiac disease.

Pistachio Nut Health Benefits
The pistachio is a member of the cashew nut family grown in Central Asia and the Middle East for thousands of years. The tree produces seeds known Today as pistachio nuts and is widely consumed for nutritional values it provides. The nut Can be used toasted, raw, in salads, as a garnish on fish, beef, soups, stews or snacks. The delicious flavor of pistachios can be used in a wide verity of recipes.

One serving of pistachios is approximately 40 nuts is equal to 160 calories and is 4 grams of protein plus several essential nutrients. Pistachio 100 gram serving is 557 calories and should be eaten in moderation if you are trying to lose weight. The nut is nutritionally rich providing 10-19% DV good source of calcium, Vitamin B6, vitamin E, vitamin K, riboflavin.

Raw pistachios are high in antioxidants, oleic acid 51% monounsaturated fats, 31% linoleic polyunsaturated fats, and saturated fats. In comparison to other nuts the pistachio is lower in calories per serving higher in potassium, vitamin K and phytochemicals may help reduce the risk of heart disease.

Nuts have been consumed for thousands of years due to high nutritional and protein values provided. Nuts are now available in nut butter, and nut flour for recipes you can make at home for the addition of nutritional support.

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Patricia Lynn