Imagine having a small food item in your kitchen that can build a strong line of defense for your heart, energize your body, and even help you fight illness in some way – and that's the common nut. This is not an exaggeration, nor is it nonsense, but the conclusion of numerous scientific studies. Nuts, these seemingly inconspicuous foods, actually hide a huge health code.
You've probably seen them on supermarket shelves — walnuts, almonds, cashews, or Brazil nuts. They are round or flat, some with a hard shell, some with a thin skin. But what they all share is a wealth of nutrients and multiple health benefits. Just one handful a day can bring unexpected benefits to your body.
Nuts: A nutritional treasure trove of superfoods
Nuts, these little treasures of nature, concentrate a lot of nutrients. Every nut is a good source of unsaturated fats, proteins, vitamins and minerals. For example, almonds are rich in vitamin E, walnuts are rich in omega-3 fatty acids, and Brazil nuts are an excellent source of selenium. These nutrients work together to provide anti-inflammatory, antioxidant, and cardiovascular protection to the body.
Unsaturated fats, especially the monounsaturated and polyunsaturated fats found in nuts, are essential for heart health. They help lower the level of bad cholesterol in the blood, which reduces the risk of heart disease. At the same time, omega-3 fatty acids, especially abundant in walnuts, can reduce inflammation, which is very important for the prevention of arteriosclerosis and arrhythmias.
When it comes to antioxidants, vitamin E in nuts is a powerful antioxidant that protects cells from free radical damage, slows down the aging process, and even helps prevent cancer and heart disease. In addition, many nuts are also rich in minerals such as magnesium and zinc, which are key to maintaining normal body function and boosting immunity.
From a small daily snack to a portion of a meal, the inclusion of nuts undoubtedly brings health and vitality to the daily diet. However, even if it is a good thing, it should be in moderation. It is generally recommended that a handful of nuts a day is sufficient, but too much may increase excessive calorie intake. These miraculous effects of nuts come from the natural essence of each small piece, and long-term persistence will bring considerable positive effects on health.
Nuts, guardians of the heart
The unsaturated fatty acids found in nuts, especially omega-3s, provide powerful support for heart health. These natural ingredients play a key role in reducing the risk of heart disease. Studies have shown that regular consumption of nuts can significantly reduce the risk of heart attack. For example, a study involving nearly 50,000 participants found that people who consumed nuts more than twice a week had a 23% lower risk of heart attack than those who didn't eat nuts regularly.
The fiber, vitamin E, and plant sterols in nuts are also essential for cardiovascular health. They help lower the level of bad cholesterol (LDL cholesterol) in the blood while maintaining good arterial health. In addition, the magnesium and potassium in nuts help regulate blood pressure and further protect the heart.
It's important to note that the benefits of nuts don't happen overnight, but rather have a cumulative effect over time. For example, long-term consumption of walnuts has been found to improve blood lipid levels and reduce inflammation in blood vessels, which can reduce the risk of heart disease. This effect is not limited to walnuts, other species such as almonds, hazelnuts and cashews have shown similar benefits.
Despite the variety of nuts, they all share the common feature of being rich in healthy fats and nutrients that have a positive impact on heart health. Choosing a mix of nuts not only gives you different nutrients, but also increases the variety of tastes, making it easier to stick to them.
The Power of Nuts: A Non-negligible ally in reducing the risk of cancer
Nuts contain a variety of nutrients that make them a powerful food for cancer prevention. In particular, the antioxidants and fibers in it provide the body with weapons to fight cancer cells. Scientific studies have shown that regular nut intake is associated with a reduced risk of several cancers, particularly stomach cancer, colorectal cancer, and breast cancer.
When talking about the relationship between nuts and cancer, the first thing that has to be mentioned is that they are rich in antioxidants, such as vitamin E and selenium. These ingredients defend against free radical damage, which is a key factor in cell mutations that can lead to cancer. By neutralizing free radicals, nuts help protect cells from damage, thereby reducing the risk of cancer.
Fiber intake is equally important for cancer prevention. The high fiber content in nuts promotes gut health, accelerates the passage of harmful substances through the digestive system, and reduces the amount of time they are in contact with the intestinal wall, thereby reducing the risk of colorectal cancer. Studies have shown that increasing fiber intake can significantly reduce the incidence of colorectal cancer.
In addition to these, plant sterols in nuts have also been found to be associated with a reduced risk of cancer. Plant sterols are structurally similar to cholesterol and can compete with true cholesterol in the body for absorption, which in turn lowers cholesterol levels in the blood. Low blood cholesterol levels are associated with a lower risk of certain types of cancer.