Nuts are one of the best gifts to mankind by God. Below are some of the health benefits of common nuts.
Peanuts (groundnuts)
Peanuts are rich in energy (567 calories per 100 g) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart.
The nuts are packed with many important vitamins such as vitamin E, B-complex (riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6), and folates. 100 g of peanuts provide about 85% of Recommended Daily Allowance of niacin, which contribute to brain health and blood flow to brain.
The nuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium
Recent research studies suggest that roasting/boiling enhances antioxidant bio-availability in the peanuts.
Peanuts help reduce the risk of stomach cancer by limiting formation of carcinogenic nitrosamines in the stomach.
Peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine that is thought to be responsible for the French paradox: the fact that in France, people consume a diet that is not low in fat, but have a lower risk of cardiovascular disease compared to the U.S. Resveratrol has been found to have protective function against cancers, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears is groundless. In fact, people who eat nuts at least twice a week are much less likely to gain weight than those who almost never eat nuts.
Cashew nuts
They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.
They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood.
Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases.
Cashew nuts have been found to be very good for the eyes, and also help prevent blindness (age-related macular degeneration ~ARMD) in the elderly.
Tiger nuts
Tiger nuts also called aya (Hausa), ofio (Yoruba) or chufas (Spanish).
The Tiger nuts have a high fibre content. The fibre helps the body to prevent constipation and acts as an appetite suppressant, which helps us to control our body weight.
Cardiologists recommend eating unsaturated fats and vegetable fats. Tiger nut has a lipid profile which is very similar to the olive oil, which is considered one healthiest oils.
With only 100 grams of Tiger nuts your body gets 13% to 17% of the daily recommended allowance of magnesium. This mineral stays active in the body and participates in more than 300 biochemical reactions of our organism.
Its high content of the amino acid arginine helps the body make nitric oxide, which dilates blood vessels and maintain a normal blood flow. This is useful for men who suffer from erectile dysfunction.
It is a source of Vitamin E that protects us from the creation of harmful free radicals which are responsible for the death of the body cells. This fact, combined with a high content of oleic acid, has demonstrated that it reduces the risk of heart diseases.
Eating 25 Tiger nuts give the body 139 mg. of potassium, being the same level with that of a potato or an avocado and exceeding the potassium levels of a banana. Potassium helps the cells and organs to work correctly. It also regulates the muscle contractions, which helps your digestion.
Different studies have demonstrated that the tiger nuts have a content of proteins which is 8% higher than wholemeal wheat. Also the Tiger nuts have more amino acids than standards of the World Health Organisation for proteins.
The high non soluble fibre contents of the Tiger nuts help the diabetics to regulate their blood sugar level. Recent studies have demonstrated that the fibre doesn’t elevate the sugar levels in the blood as the carbohydrates.
Walnuts
Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. They are available year round and a great source of those all-important omega-3 fatty acids
No aspect of walnuts has been better evaluated in the research than their benefits for the heart and circulatory system.
Given the wide variety of antioxidant and anti-inflammatory nutrients found in walnuts, it's not surprising to see research on this tree nut showing measurable anti-cancer benefits.
The anti-inflammatory nutrients in walnuts may play a special role in support of bone health.
Walnuts have also produced a good track record in the research as a desirable food for support of weight loss and for prevention of obesity.
A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes. It has also been found to be naturally occurring within walnuts.
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