Benefits of nuts
In general, the properties of nuts are unique. Nuts are a good source of fat, fiber and protein. Most of the fat in nuts is monounsaturated fat and polyunsaturated fat (which itself is divided into omega-3 and omega-6). Although they also contain some saturated fat.
Nuts also contain various vitamins and minerals such as magnesium and vitamin E.
Many studies have shown the health benefits of regular consumption of nuts. have been investigated. A general analysis of 33 studies in this field shows that diets rich in nut consumption do not cause significant weight gain or loss. Despite the small effect of nut consumption on weight, many studies have shown that people who consume nuts live longer than those who do not consume nuts. Maybe the reason is the ability of nuts to prevent chronic diseases.
For example, the properties of nuts can reduce risk factors for metabolic syndrome, such as high blood pressure and high cholesterol levels. In fact, a study on more than 1,200 people shows that having a Mediterranean diet with daily consumption of 30 grams of nuts reduces the possibility of metabolic syndrome more than a low-fat diet or a Mediterranean diet with olive oil. Nuts can also reduce the risk of other chronic diseases. For example, consuming nuts keeps blood sugar at a suitable level and even reduces the risk of some cancers. This article examines the nutrients of commonly consumed nuts and provides evidence of their benefits.
Properties of a variety of brains
Here we discuss the properties of nine nuts known in the world. Nine nuts, most of which are not only known to us Iranians, but their origin also goes back to Iran. Like almonds and pistachios!
2- Properties of nuts and almonds
Almonds can improve blood cholesterol levels. Some studies show that following a diet rich in almonds can reduce bad cholesterol (LDL), total cholesterol, and oxidized LDL cholesterol, which is harmful to heart health, although many of these studies have limited participants.
However, almonds in Low-calorie diets can lead to weight loss and blood pressure reduction in people who are overweight or obese. In addition, eating food with one ounce (28 grams) of almonds can reduce Blood sugar that occurs in 30% of diabetics after eating helps. However, this decrease in blood sugar is not seen in healthy people. Also, almonds reduce inflammation in type 2 diabetic patients.
The properties of nuts and pistachios
Pistachios are a widely consumed nut that is rich in fiber.
Pistachios improve dangerous factors leading to heart diseases such as blood pressure, weight and oxidative status. Oxidative state is a state in which the level of oxidized chemicals in the blood increases. This problem may lead to heart diseases. Also, pistachios can help reduce blood sugar after meals.
2- Nuts and walnut properties
Walnuts are one of the most popular nuts and are a rich source of omega-3 fatty acids. It seems that walnut improves some risk factors that lead to heart diseases. Perhaps the cause of this issue is alpha-levulinic acid (ALA) and other walnut nutrients. Several extensive studies show that consuming walnuts significantly reduces total cholesterol and LDL cholesterol, while increasing good cholesterol (HDL).
Also, walnuts can improve other factors affecting heart health, including blood pressure and normal blood flow in the body.
In addition, walnuts can improve many conditions by helping to reduce inflammation. help from chronic diseases. The findings of a study on the students of a school show that the consumption of walnuts increases the amount of perception (which is called inferential reasoning) and this indicates the positive effect of walnuts on the brain.
2- Properties of Nuts and Almonds
Cashew is a member of the tree nut family and has useful nutrients. Some studies conducted on the effect of high consumption of cashews show improvement in the symptoms of metabolic syndrome.
One study shows that a diet that gets 20% of its calories from cashews improves blood pressure in people with metabolic syndrome.
Another study shows that cashews increase the antioxidant potential of the diet.
Two other studies show that following diets rich in Cashew increases blood sugar in people with metabolic syndrome. Although more extensive studies should be done to confirm this issue.
5. The properties of nuts and hazelnuts
Hazelnuts are very nutritious nuts. Like many other nuts, hazelnuts appear to reduce risk factors for heart disease. One study found that a diet rich in hazelnuts reduced total cholesterol, LDL cholesterol, and triglycerides. reduces Also, this study shows that hazelnuts reduce the symptoms of inflammation and improve the function of blood vessels. Other studies have shown that a diet rich in hazelnuts can reduce cholesterol levels and increase the amount of vitamin E in the blood.
