*️⃣ are rich in nutrients
Nuts are very nutritious and due to their low amount of carbohydrates, they are considered one of the main components of low carbohydrate diets.
Some nutrients are more in some nuts; For example, Brazilian almonds have the highest amount of selenium among all kinds of nuts. For example, hazelnuts, macadamias and Brazil nuts have less than 2 grams of digestible carbohydrates per 28 grams, while cashews have 8 grams of carbohydrates.
*️⃣ contain high amounts of antioxidants
Nuts and brains contain very high amounts of antioxidants, which reduce the risk of oxidative stress and diseases by reducing free radicals in the body. reduce A study showed that the amounts of antioxidants in walnuts and almonds are higher than other nuts; In a study on 13 people, eating walnuts or almonds increased the level of polyphenols in the body and significantly reduced oxidative stress. Other studies show that 2 to 8 hours after eating pikan, Oxidized bad blood cholesterol (LDL), which is one of the risk factors for cardiovascular diseases, has decreased by 26%. However, studies in elderly people and people with metabolic syndrome have shown that the consumption of walnuts and cashews does not have a great effect on the antioxidant capacity of the body, although it improves some symptoms of diseases.
*️⃣ cause slimming and weight loss
Although nuts and seeds are high in calories, some research shows that they may help slimming and weight loss.< Some research shows that almonds and pistachios are the best nuts for slimming and weight loss; In a study on overweight women, it was found that those who added almonds to their diet had a significant weight loss compared to others. Although nuts are very high in calories, research has shown that that your body does not absorb all of them. Because some of the fats in nuts remain in their fibrous wall when digested in the stomach and are not digested. For example, each 28 grams of tree almonds has 160 to 170 calories, but your body only absorbs about 129 calories. Likewise, recent studies have shown that your body absorbs about 21% fewer calories from walnuts and 5% fewer calories from pistachios.
*️⃣ reduce blood fat (cholesterol and triglycerides)
Nut types play an important role in reducing high blood cholesterol and triglycerides;
research has shown that pistachios It lowers high blood sugar in people who are obese and people with diabetes.
In a 12-week study of obese people, those who added pistachios to their diet reduced their blood triglyceride levels. 33% less than the control group. Also, the high amounts of unsaturated fats in nuts help reduce high blood cholesterol; It seems that almonds and hazelnuts increase good blood cholesterol (HDL) and decrease blood body cholesterol (LDL).
*️⃣ help reduce body inflammation
Nuts have strong anti-inflammatory properties and reduce the risk of chronic diseases;
in a research on Mediterranean diet, people whose diet contains nuts, inflammation markers (interleukin and C-reactive protein) in their body decreased between 35 and 90%.
Some nuts, including pistachios, walnuts Brazil nuts, walnuts and almonds play a greater role in reducing body inflammation in healthy people and people with diabetes and kidney diseases.
*️⃣ are rich in fiber
Nuts and brains contain high amounts of fiber, which increases healthy intestinal bacteria, and by improving the absorption of nutrients from the intestines, the risk of developing It reduces diabetes, obesity and weight gain. In addition, the high amount of fiber in nuts helps to reduce appetite and prevents overeating and causes slimming and weight loss. One study shows that increasing fiber intake by 18 to 36 grams per day may reduce absorption by 130 calories per day.
*️⃣ reduce the risk of cardiovascular diseases
Nuts are very useful for heart health; Numerous studies show that nuts reduce the risk of cardiovascular diseases and heart attack by improving the function of blood vessels and reducing high blood cholesterol.
Studies have shown that consuming nuts reduces bad blood cholesterol and It helps increase good blood cholesterol and reduces the risk of heart diseases.
