Almonds, walnuts, hazelnuts, Brazil nuts or even cashew nuts; often eaten as snacks or added to various dishes, nuts in general are real concentrates of health benefits. What are their effects on health? Why is it so interesting to include them regularly in your diet? Discover the multiple benefits of nuts in this article, and make them real allies for your well-being!
The nutritional values of nuts
A wealth of essential nutrients
Nuts are known to be nutrient-dense foods. This means that they provide a lot of benefits to our bodies, all in small amounts. Some of the nutrients provided by nuts include:
- Unsaturated Fats : Nuts contain “good fats,” including polyunsaturated and monounsaturated fats, both of which are beneficial for heart health.
- Protein : Nuts are also very popular with vegans, vegetarians or those who want to reduce their meat consumption, since they are a good source of vegetable protein.
- Dietary fiber : Nuts promote good digestion regulation, and can also contribute to the feeling of satiety, thanks to the dietary fiber they contain.
- Vitamins and minerals : finally, nuts are rich in vitamins (especially E and B) and minerals (magnesium and zinc), essential for the proper functioning of the body in general and the brain.
Comparison of different varieties
This is a general description of what nuts contain, because even though they all share an interesting nutritional profile, each type of nut has a slightly different composition. Below is an example of the characteristics of several nuts:
- Walnuts : rich in omega-3 fatty acids, they are excellent for heart and brain health.
- Almonds : an important source of vitamin E and calcium, they promote healthy bones and skin.
- Hazelnuts : rich in manganese and magnesium, they support metabolism and brain function.
- Cashew nuts : They provide iron and zinc, which are beneficial for the immune system and energy production.
- Macadamia nuts : very rich in monounsaturated fats, they are particularly good for cardiovascular health.
- Pistachios : Low in calories and high in protein, they support eye health and help regulate digestion.
The benefits of nuts for cardiovascular health
A reduction in cholesterol
First of all, nuts are known for their ability to improve cardiovascular health , by acting on cholesterol. Because they are rich in unsaturated fatty acids, nuts help reduce "bad" LDL cholesterol (which can be stored in the arteries and thus promote atherosclerosis). At the same time, nuts also increase "good" HDL cholesterol : this facilitates the removal of excess cholesterol in the vessels. Which reduces the risk of cardiovascular diseases (stroke, heart attacks).
Effects on blood pressure
Thanks to studies, we now know that regular consumption of nuts can help lower blood pressure . This is due to their high magnesium and potassium content. Indeed, these minerals help relax the walls of blood vessels and balance sodium levels, which then has the effect of helping better blood circulation . This is why it is generally recommended that people suffering from hypertension include nuts in their diet to best prevent any serious complications.
Prevention of cardiovascular diseases
Thanks to their effects on cholesterol and blood pressure, it can be said that nuts protect the heart . They therefore play an important role in the process of preventing cardiovascular diseases such as heart attacks or strokes. Added to this is the fact that they are rich in antioxidants, which helps reduce inflammation of the blood vessels, a major factor in heart disease. Today, according to some studies, the risk of developing cardiovascular diseases is reduced by 30 to 50% for a person who regularly consumes nuts (for example 5 times a week).
The benefits of nuts for the brain and memory
Omega-3 Fatty Acids for the Brain
Present in certain nuts such as walnuts, omega-3 fatty acids are essential for good brain health. Indeed, they help protect nerve cells and ensure their proper functioning , particularly in the elderly. In addition, by ensuring the reduction of brain inflammation, fatty acids also participate in the prevention of neurodegenerative diseases. Which ultimately has the effect of keeping the brain healthier in the long term .
Improved cognition and memory
Consuming nuts regularly can have a positive effect on cognition, memory and concentration . In fact, studies have shown that a person who often eats nuts performs better on cognitive tests than a person who does not eat them or eats them very little. This is explained in particular by the presence of special nutrients in nuts (vitamin E, polyphenols), which protect the brain from oxidative stress and slow down brain aging .
Prevention of neurodegenerative diseases
Walnuts are also credited with anti-inflammatory and antioxidant properties . These help protect brain cells from damage caused by aging . This in turn helps reduce the risk of neurodegenerative diseases such as Alzheimer's or Parkinson's. Thus, it can be said that a diet rich in nuts helps slow down cognitive decline associated with age and preserve brain function in the long term .
Nuts and Weight Management
An increased feeling of satiety
Although high in calories , nuts are actually a good option for those who want to watch their weight and figure . In fact, nuts are particularly rich in fiber, protein and healthy fats. In addition, they provide a feeling of satiety that lasts , which helps prevent snacking and control appetite . Ultimately, it is better to reach for nuts if you are hungry than for less healthy foods, which may be high in sugars or saturated fats.
A positive impact on metabolism
Nuts can also affect metabolism , i.e. the way food is converted into energy by the body. It is the nutrients they contain that will help to slightly stimulate energy expenditure , even at rest. In short, we can say that despite their calorie content, nuts can help burn more calories throughout the day , and therefore facilitate weight management .
Conclusion
In conclusion, nuts are a nutritional treasure trove. Packed with fatty acids, protein, fiber, vitamins, and minerals, they offer a multitude of health benefits. From protecting your heart to strengthening your brain to helping manage your weight, incorporating nuts into your daily diet is a great way to take care of yourself. So, what are you waiting for? Get started today!
