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Going Nuts

Going Nuts
All nuts boast powerful nutrients that can promote weight loss, boost heart health and lower cancer risk. They help protect your body from the cellular damage that contributes to heart disease, cancer and premature aging.
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Source:  Asmat Elahi
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  • Well-to-do are either afraid of the fat and calories or they find plain nuts unexciting. The truth is that only a small handful can pack your diet with filling protein, fiber, unsaturated fats, important vitamins and minerals. With twice as many heart-healthy antioxidants as other kinds, new research has crowned walnut the healthiest nut. But even though walnuts may be the king, all nuts boast powerful nutrients that can promote weight loss, boost heart health and lower cancer risk.

  • In addition to containing the most antioxidants of all nuts, which help protect your body from the cellular damage that contributes to heart disease, cancer and premature aging, walnuts are also the richest in omega-3 fatty acids, which fight inflammation. They’re an especially great way to get these healthy unsaturated fats if not a fan of fish, where these types of fats are predominantly found.
    Almonds contain the most fiber compared to other nuts and are richest in vitamin E, a powerful antioxidant. Almonds may even help you slip into those skinny jeans: In a study, when two groups of obese adults followed low-calorie diets for six months, those who included almonds in their weight loss plans lost more weight than those who ate more complex carbohydrates.

  • Other research shows that almonds are especially healthy for people worried about their blood sugar: Those who ate about 20 percent of their calories from almonds for four months saw their bad LDL cholesterol drop and their insulin resistance decrease compared to a control group who didn’t eat them. Almonds may even safeguard your gut: A test- tube study found that the nuts raised levels of good bacteria that bolster the body’s immune system.

  • Cashews are particularly rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: 28.34 gms provide almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss.

  • Pecans, considered as among the most antioxidant-rich nuts, can improve your heart health by preventing plaque formation in your arteries. Besides helping lower LDL cholesterol levels by as much as 33 percent, pecans may also buffer your brain health. The vitamin E found in the nuts could delay progression of degenerative neurological diseases like amyotrophic lateral sclerosis.

  • Just one Brazil nut packs more than 100 percent of the daily value for mineral selenium, which may help prevent certain cancers (including bone, prostate and breast). A recent study suggests that the selenium found in Brazil nuts, along with soy, may help fight prostate cancer by inhibiting the growth of cancerous of cancerous cells: (However don’t overdo it on Brazil nuts: High levels of selenium can be harmful, so stick to a serving or less.)

  • Although gram for gram they’re one of the most calorie-dense nuts, macadamia contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving. This good gat lowers LDL bad cholesterol levels and blood pressure. A study found that people who added macadamia nuts to their diets reduced their triglyceride levels, total cholesterol and LDL cholesterol by nearly 10 percent.

  • Pistachios are the most slimming nuts, with less than four calories each. Their shells make them especially dieting-friendly: Eating them in the shell automatically slows down your pace so the snack lasts longer and you eat less overall. They may also help you breathe easier: Researchers found that eating 57 gms of pistachios daily may reduce lung cancer risk. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for healthy nervous system/muscles and are a good source of vitamin B6, which can lift your mood, fortify your immune system and more.

  • An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. They’re also rich in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin and reduce risk of dementia.

    So instead of jumping to diet plans and nutritional pills, keep a bag of mixed nuts at hand.

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