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A Healthy Eating Diet Contains Nuts
A healthy eating diet consists of many different types of foods but none pack the power that a single serving of nuts do. Nuts are one of those foods that once you start munching, you just can’t stop!
Why Should Nuts Be Included In Your Healthy Eating Diet?
So what is it about nuts that makes them so healthy? Could it be the fact that they offer a great way to get protein into your healthy eating diet or that they are chock full of vitamins and minerals? Or that they have a chock full of fiber? How about the fact that they are a heart healthy food, low in both cholesterol and salt and contain less than 200 calories in a single serving! The truth is, nuts must be added to your healthy eating diet if your are to remain a healthy person.
The 8 Most Consumed Nuts And How They Fit Into Our Healthy Eating Diet
Almonds are an excellent source of vitamin E called alphatocopherol. This important antioxidant neutralizes free radical damage and protects against Alzheimer’s disease. They are also high in vitamin E content are an excellent source of protein. If you are looking to lose weight, they aid in helping the body by limiting the amount of dietary fat that is available for digestion, therefore the fat is not fully absorption into the body. Finally, if you are a diabetic, they contain almost no carbohydrates which is great for those who have issue with surgar intake. If you don’t include almonds in your healthy eating diet you are missing out on an important source of nutrients.
You don’t need a lot (a single serving is just 6 nuts) to eat but boy do they pack a wallop! They offer a full days worth of the mineral selenium which regulates the thyroid, helps relieve arthritis symptoms, and fights cancer. But beware, too much selenium can cause abdominal trouble and hair loss so go easy on the nuts and stick to the recommended daily amount in your healthy eating diet.
Cashews are a great source of vitamin K (mostly found in green leafy vegetables). Vitamin K helps maintain the proper clotting of blood, prevents bone loss, and is a prime fighter against hardening of the arteries which classifies it as a heart healthy food which should always be part of a healthy eating diet. A whopping three quarters of their fat content is unsaturated fatty acids, called oleic acid, which is the same heart healthy fat found in olive oil. Cashews are also a great source for copper which aids in the use iron and magnesium for strong bones and balancing of calcium.
Not only are they a tasty treat but they contain the cancer-fighter, beta-sisterol. Studies have shown that eating peanuts regularly can help reduce the risks of colon cancer by 58% in women and 27% in men. Peanuts are rich in unsaturated fats and are loaded with antioxidant with the following compounds, p-coumaric acid, resveratrol and coenzyme Q10. Be careful not to combine them with other cholesterol-lowering medications as the do not mix well. As with all nuts, make sure you do not buy them with added salt, flavorings, or cooked in unhealthy oils as this is definitely not part of a healthy eating diet!
Pecans are tops among all nuts in terms of containing antioxidants. They include more than 19 vitamins and minerals – vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. And for those who lack fiber in their healthy eating diet, just one ounce of pecans provides 70 percent of the recommended Daily Value for fiber. How’s that for a healthy diet item! They are a strong ally against coronary heart disease and neurological diseases such as Alzheimer’s and Parkinson’s and are rich in vitamin E which can delay the progression of age-related motor neuron degeneration found in amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s Disease. Pecans contain plant sterols, which are highly regarded in their ability to lower cholesterol.
Rank first among all nuts in containing Lutein, which lowers your risk of developing cataracts and macular degeneration and can prevent atherosclerosis, the thickening of the arteries. Pistachios are also a great source for vitamins and minerals (has over 30 of them) such as copper, phosphorus, potassium, magnesium, and B6 (for increasing energy and muscle growth) as well as 10 antioxidants. And, if that wasn’t enough, it contains a heaping of protein, fiber, and unsaturated fats. Though they are not as popular as the other nuts, they should definitely be part of your healthy eating diet.
We saved the best for last! They are classified by most doctors and dietitians as a super food. Some of their major benefits include having a very high omega-3 fatty acid content which are brain boosters and protect against plaque buildup in the arteries by reducing inflammation. Just one serving (about 14 halves) will give you a whole days supply of omega-3’s. They are also high in fiber, B vitamins, magnesium and vitamin E antioxidants. These are all very good reasons to include them in your healthy eating diet. Walnuts have been found to reduce the risk of developing certain cancers such as prostate and breast. But they have a long line of ways they help the body. They have anti-inflammatory nutrients that help in bone health and new studies are showing strong evidence in helping with cognitive (memory) health. And as hard as it may seem, walnuts are playing a big role in losing weight. You would think that because of their high fat content this would not be possible, but because they contain only good fats (omega-3’s), walnuts do not contribute to inflammation, thus benefiting those trying to lose weight.
Eat Some Nuts And Get All The Benefits For A Healthy Eating Diet
As you can see, eating a wide variety of nuts daily is a great way to get many of the vitamins and minerals we lack. So, isn’t it time to make nuts part of your healthy eating diet?