What are nuts good for health — 7 proven facts

Nuts are one of the most ancient sources of human food on the planet. They are very high in calories and contain huge amounts of vitamins, minerals, antioxidants, dietary fiber and other nutrients.

Many studies have confirmed that nuts have tangible benefits for our health. With their regular use, diseases from most body systems are less common. Moreover, despite the high calorie content, nuts are even able to reduce body weight.

7 useful properties

In 1993, it was the first time proven that nut consumption reduces the risk of coronary heart disease in men. Since then, numerous studies have revealed a number of other beneficial properties of nuts. Let's get to know them in more detail.

1. They have a rich composition

Almost all nuts are very high–calorie (from 300 to 600 calories per 100 grams) and fat-saturated foods.

However, up to 70-90% of fats are beneficial, are quickly absorbed and do not lead to the formation of excess fat deposits in the body.

Most nuts are also rich in dietary fiber, vitamins (mainly groups B and E) and minerals (magnesium, zinc, phosphorus, calcium, potassium, selenium, copper, manganese). These biologically active components are important for maintaining the functioning of all organs, metabolism and overall health.

Individual representatives (for example, brazil nut ), contain over 30 daily norms of selenium (in 100 grams).

2. Have an antioxidant effect

All nuts are powerful antioxidants.

According to British scientists, the main antioxidant substances in them are polyphenols.

Antioxidants neutralize free radicals, preventing their destructive effect on body cells, leading to the death or malignant transformation of the latter.

The undisputed leaders in terms of antioxidants in the composition are walnuts and Brazil nuts.

It is noteworthy, but they can not only provide cancer prevention, but also cause the death of malignant cells, prevent the appearance of distant foci of metastatic growth.

Antioxidants fight not only free radical mechanisms (oxidative stress). They also improve Nervous system health (reduce the likelihood of neurodegenerative disorders, such as Alzheimer's disease), prevent the development of diseases of the heart and blood vessels.

3. Promote weight loss

Fiber, antioxidants, fats and some minerals included in nuts help to reduce body weight.

According to Iranian scientists, adding nuts (for example, almonds ) the diet can significantly increase weight loss in women seeking to lose weight.

The following mechanisms are at the heart of the medicinal properties (characteristic of almost all nuts):

1. Appetite suppression. The proteins and dietary fibers contained in fruits lead to a rapid overflow of the stomach. As a result, through reflex and neurohumoral mechanisms, the work of hunger centers in the brain slows down. This leads to a decrease in cravings for food for several hours.
2. Slowing down the progress of food. Fiber , in combination with proteins, slows down gastric emptying, which also negatively affects appetite.
3. Destruction of adipose tissue cells. Some nuts have a lipolytic effect, stimulating the destruction of fat reserves to meet the energy needs of the body.

Nuts are recommended for use by both women and men of all age groups in order to prevent and treat obesity. They also prevent the formation of fatty elements in the liver (provide prevention of fatty hepatosis).

4. Reduce the level of cholesterol in the blood

Cardiovascular diseases occupy a leading position in terms of mortality and disability in all developed countries. A significant proportion is accounted for by abnormalities associated with atherosclerosis.

Surprisingly, nuts are able to effectively combat this group of disorders.

Their systematic use leads to a decrease in cholesterol concentration in the blood, including atherogenic fractions (LDL, TAG). The increase in the level of "healthy" cholesterol (HDL) is also emphasized.

Currently proven ( 1 , 2 , 3 , 4 ) the effectiveness of the following nuts: pistachios , hazelnuts , almonds, peanuts , cedar trees and walnuts, macadamia .

An additional advantage of nuts is the presence of such essential fatty acids as linoleic and lenolenic acids, and the amino acids arginine. These substances increase the resistance of the inner lining of arterial vessels to the introduction and deposition of cholesterol crystals.

Thus, nuts are a fairly effective means to combat atherosclerotic lesions of the arterial bed and to prevent the development of disorders such as coronary heart disease and myocardial infarction, chronic cerebral ischemia, ischemic stroke.

5. They prevent the appearance of type II diabetes mellitus

Type II diabetes mellitus is a common disease in modern developed society. It is included in the concept of metabolic syndrome (along with hypertension, obesity, gout and atherosclerosis). Each deviation is closely interrelated with the others.

Research demonstrate that nuts are an effective means of preventing metabolic syndrome.

Iranian scientists discovered (using pistachios as an example) pronounced sugar-lowering effect of nuts. When consuming only 25 grams of pistachios daily, the glucose concentration decreases by 9%.

Nuts have a small amount of carbohydrates in their composition and cannot independently provoke drastic changes in the glycemic background. Additionally, they have the following advantages:

1. Reduce insulin resistance . The active substances of nuts (fiber, antioxidants, some vitamins and minerals) increase the sensitivity of peripheral tissue receptors (muscle and fat) to insulin, which leads to effective absorption of glucose from the blood by cells.
2. Activate pancreatic function. Individual nuts stimulate the beta cells of the pancreas, which begin to produce insulin more efficiently.

The fruits of walnut trees and shrubs can be used for the prevention and therapy (to reduce the dose of medications taken) of type II diabetes mellitus. It is preferable to prescribe nuts to people with several diseases, combined under the name "metabolic syndrome".

6. Fight chronic inflammation

Chronic inflammation is a physiological protective (but extremely dangerous) process in the body. It is associated with the appearance of chronic diseases from the endocrine, cardiovascular, digestive and immune systems.

Spanish specialists identified the ability of nuts to inhibit the activity of chronic inflammation, which reduces the risk of developing chronic pathologies, cancer and cognitive disorders.

Installed reduction of key markers of inflammation with systematic consumption of nuts in food (interleukins 2 and 6, C-reactive protein).

7. Improve bowel function

All nuts are incredibly rich and food fiber drain .

Fiber is necessary for the coordinated contraction of muscle fibers in the intestinal wall and timely excretion of feces.

The inclusion of sufficient amounts of dietary fiber in the menu is the basis for the prevention of constipation.

Part of the dietary fiber is delivered unchanged to the distal parts of the intestine, where it is actively fermented by friendly flora. Against this background, there is an increase in the number of beneficial representatives and inhibition of the reproduction of pathogenic and opportunistic bacteria.

Also, during the fermentation of fiber, special fatty acids with a short chain (for example, butyrate) are isolated. They support the metabolism at the level of colonocytes, preventing the appearance of colon and rectal cancer.

Experts from Spain found the additional ability of short-chain fatty acids to reduce the risk of developing diabetes and obesity.

Possible harm

Nuts are considered a safe food, but they also have contraindications. In isolated cases, the intake of nuts can harm a person. Side effects include:

1. Dyspeptic disorders. Are caused by the abundance of proteins and fiber in the composition, provoking the activation of fermentation and putrefaction processes, disorganization of smooth muscles. They manifest themselves in the form of diarrhea, increased gas formation, nausea, pain in the epigastrium and lower abdomen.
2. Allergic reactions. Are usually systemic in nature and proceed according to the type of anaphylaxis, local reactions are practically not recorded. In about 30% of cases, hypersensitivity is cross-related.

Do not forget that nuts are often susceptible to fungal diseases. The use of such a product can cause symptoms of poisoning.

Nuts are not forbidden to take during pregnancy, the main thing is to choose reliable producers and normalize consumption.

Tips for use

The most healthy nuts are:

1. Cashews;
2. Forest;
3. Greek;
4. Cedar;
5. Almonds;
6. Hazelnuts;
7. Pecan;
8. Macadamia;
9. Pistachios.

There are a number of recommendations for admission, compliance with which allows you to maximize their benefits and avoid negative effects:

1. Rationing. The recommended daily dose should not exceed 30-50 grams. Otherwise, disorders of the gastrointestinal tract and endocrine system may occur.
2. Reception time. Nuts are preferably eaten in the morning and afternoon. Eating on an empty stomach or before going to bed is unacceptable.
3. The method of submission. Fresh, freshly peeled nuts are the most useful option. Long-term storage (especially without "protective" shells) or heat treatment (roasting, baking in the oven) reduce the concentration of most vitamins and antioxidants, some minerals.
4. Combination with other dishes. Nuts go well with honey, olive oil, cottage cheese (medium fat content). They can also be part of muesli or cocktails with dried fruits, which is no less useful.
5. Individual selection. Each nut has a certain set of qualities and should dominate the diet based on the state of the human body. For example, cashews - for diseases of the heart and blood vessels and weakened immunity, hazelnuts – with increased physical exertion or a tendency to cancer, walnuts – for the treatment of constipation and memory improvement, almonds – in order to relieve psychoemotional overstrain and weight loss.

Conclusion

Thus, nuts are abundant in vitamins, minerals, antioxidants and dietary fiber, which are extremely important for maintaining health.

They protect against diseases of the cardiovascular, endocrine, digestive, central nervous systems; prevent the development of obesity, have a beneficial effect on body weight.