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Best Fruits for Diabetes Patients

Best Fruits for Diabetes Patients

Diabetes is a disease in which patients suffer from the same anxiety about which foods to eat and which do not. Whether these patients have a cadet chart or an exercise routine, caution is warranted. Today we are going to talk about the essential fruits of diabetes, which are considered to be best for the health of these patients.

Use of fruits useful or harmful

Medical experts differ on the use of fruits for diabetes patients. A group of an expert says people with diabetes should avoid using fresh fruit, as they are dried fruits, so they have less water content than fresh fruit. Because of this, all the nutrients and minerals in the dry fruit make more difference than the fresh fruit. The second group is the medical experts, who consider the nuts of hard-shell useful for human health.

According to a study by researchers at the University of Toronto, Canada, dried fruits are just nuts called hard nuts. They do not include fruits that are used for drying. Researchers say diabetes control is especially useful with hard-edged nuts. With their regular use, it is possible to control blood sugar levels and cholesterol.


How beneficial is eating almonds for health?

Almonds are a nutritious diet that is rich in vitamins, proteins, and minerals. Medical experts call almonds a fruit that patients with diabetes can use without worry.

According to American University research, the use of almonds helps control diabetes and maintain cholesterol levels. According to researchers, 6 almonds daily help reduce sugar levels. It has been reported that using almonds after eating helps control glucose and insulin levels in the body.


Best Fruits for Diabetes Patients

Medical experts recognize walnuts as a diet rich in magnesium, fiber, omega-3 fatty acids, and linolenic acid. They say walnut also contains vitamin E, folic acid, zinc, and protein, etc., which increase body energy with reduced calories while reducing hunger.

At the same time, fiber and protein reduce appetite and blood sugar level control. According to experts, the level of insulin is balanced among all the people who use walnuts daily.


Best Fruits for Diabetes Patients

Medical experts also consider the use of pistachios useful for people with diabetes. According to him, pistachio improves the performance of insulin and glucose.

Medical experts in Spain have concluded that the inclusion of pistachios in a daily diet is beneficial in many diseases, including diabetes.


Best Fruits for Diabetes Patients

Cashew is found to be less fat than other diets. In addition, cashews are rich in natural ingredients, which are capable of absorbing the insulin present in the blood into the muscle cells.

In contrast, the “active compounds” found in cashews prevent diabetes and increase it. Potassium helps maintain the levels of sugar in the body.


Best Fruits for Diabetes Patients

According to research published in the British Journal of Nutrition, women with diabetes type 2 diabetes can help balance glucose levels and hunger appetite in 8 to 12 hours if they start using peanut butter at breakfast. Therefore, making it a routine for breakfast can be beneficial for diabetic patients.

Note: This article is intended to increase readers’ knowledge of diabetes patients should consult their physician before using these dried fruits.

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An excellent Formula for obesity prevention

obesity prevention

In fact, eating certain amounts of nuts such as almonds, walnuts, pistachios or others daily can reduce the weight of the body.

It has also been reported several times before that the use of nuts can help reduce the risk of cardiovascular disease, improve men’s sexual function, prevent diabetes and cancer.

And now a daily study published in the medical journal BMJ Nutrition, Prevention and Health say that daily use of nuts can increase body weight and reduce the risk of obesity by just 14 grams.

Nuts are rich in saturated fats, vitamins, minerals and fiber, but they have high calories, which has long been thought to be beneficial for weight control, but now there is growing evidence. That nutritional quality is as important as quantity.

Research at the Harvard THC Chen School

The new research was conducted by experts at the Harvard THC Chen School of Public Health in the United States, during which researchers reviewed data on body weight, diet and exercise habits from 3 groups of people from 1986 to 2010.

For this purpose, a group consisted of more than 51,000 medical professionals between the ages of 40 and 75, who were part of a follow-up study; another group included 35 to 55 years and over 20,000 nurses. The nurses were part of the Health Study, while the third group consisted of more than 116,000 nurses between the ages of 24 and 44.

During the 20-year period, these volunteers were assessed their body weight every 4 years, while also discovering the extent to which they used nuts, such as exercise, walking, jogging, cycling, swimming or other. Weekly averages were also checked.

The results showed that between 1986 and 2010 the physical weight of these three groups increased by an average of 0.32 per annum, while the cumulative use of nuts increased during this period.

According to the results of the study, people who consume 14 grams daily (ie, almonds, walnuts or others) are less likely to have an increased body weight but also obesity.

Similarly, it was also discovered that the daily consumption of such walnuts reduces the risk of obesity by 15%.

Giving exclusively processed meats, refined commodities, or sweeteners in place can reduce body weight by 0.41 to 0.70 kg over a period of 4 years.

Additionally, if you do not use nuts, but now make a habit of eating 14 grams, the overall risk of body weight gain and obesity can be reduced.

Increasing the use of a single nut, in particular, reduces the chances of a 5kg or more increase in body weight over the course of 4 years, making it easier to avoid becoming obese.

Researchers have not determined the cause, but have mentioned a few reasons.

Chewing the nuts

One possible explanation is that chewing the nuts requires a lot of hard work and, in turn, reduces people’s desire to eat something else, while these nuts are full of fiber that enhances the feel of the stomach. And the system forces the digestive tract to work slowly so as not to starve.

Fiber in Nuts

Similarly, the fiber contained in the nuts helps to absorb fat in the gut, which makes it easier to burn more calories and these saturated fats in the nuts further improve the fat, that uses calories and The process of doing this is faster for energy.

Researchers say that the results indicate that increasing the use of any type of nut reduces the chances of increasing body weight on a long-term basis.

Making nuts a part of a healthy diet can help to control the bodyweight that is slowly increasing and prevent obesity, he said.

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Macadamia Nuts

health benefits of macadamia nuts

Macadamia nuts are tree nuts that have a subtle, sweet, rich, and flavorful packed with essential health-benefiting nutrients. They originate from Australia. Botanically, belongs to the plant family Proteaceae, and grows in parts of New South Wales and southeastern and central Queensland. The high amount supply of macadamia nuts, from Australia and the United States of America.

Macadamia nuts are a good source of nutrients. They are significant sources of protein and dietary fiber. These nuts contain high ranks of monounsaturated fat, protein, phenolic, and phytosterols compounds.

These nuts also contain most essential minerals, some of which include iron, folate, manganese, and vitamins like A and B. They are also rich in oleic acid and omega-9 monounsaturated fatty acid and the all-powerful antioxidants.

The macadamia nuts are consumed as snacks, and used in baked products, while the oil is popular for cooking.

Nutrition’s Facts

Fats in Macadamia

Macadamia nuts are a rich source of fats, but most of them are monounsaturated fatty acids such as oleic acid and palmitoleic acids. Several studies show that MUFA fats work with antioxidants in maintaining a healthy blood lipid profile and can protect from strokes and another coronary artery disease.

Furthermore, diets rich in monounsaturated fats may help to reduce risk factors for metabolic syndrome.

Protein in macadamia nuts

Defatted macadamia nuts are a potential sources of proteins in human diets. They are a quality of the proteins such as essential amino acid (EAA) like arginine and histidine account for total macadamia proteins.

Lysine is the first limiting amino acid in macadamia nuts. The protein that you get from macadamia nuts may help to keep your nails, hair, and skin healthy.

The fiber in macadamia nuts

The petition stated that macadamia nuts, like other tree nuts, contain both soluble and insoluble fiber. 100 g of macadamia provides 8 g of dietary fiber daily, these flush toxins out of the body and also aid digestion. Additionally, this soluble fiber can act as a prebiotic that may help feed your beneficial gut bacteria, and also, they carry no cholesterols.

Vitamins in Macadamia nuts

Macadamia nuts are an excellent source of many essential B-complex vitamins such as niacin, pyridoxine, thiamin, and riboflavin. 100 g of nuts provide 0.71 mg of thiamin, 0.359 mg of pyridoxine (vitamin B-6), 2.274 mg of niacin, and 0.087 mg of riboflavin. They also contain a small number of fat-soluble vitamins, like vitamin-E, which are powerful antioxidants and may help to protect cell membranes and DNA damage.


Like other nuts, macadamia nuts are a good source of antioxidants. Antioxidants neutralize free radicals that can cause cellular damage and can high the risk of diabetes and heart disease. They also contain tocotrienols, a form of vitamin E, these compound fights against inflammation and may lower cholesterol levels.

Minerals in Macadamias nuts

Macadamias nuts contain some of the most important essential minerals, some of which include magnesium, manganese, calcium, iron, and zinc. 100 g nuts provide 11.7 µg of selenium, which is a cardio-protective trace element. Furthermore, calcium, magnesium, and potassium of macadamia help prevent bone demineralization. The phosphorus in these nuts supports the mineralization of teeth and bones.

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Health benefits of Cashews


Cashews nuts are producing from Cashew tree (Anacardium occidentale) originating to the seaside areas of north-eastern Brazil’s Amazon rain forest. Cashew spread all over the world by Portuguese explorers, and today, it is cultivated on a commercial scale in tropical climates areas of Brazil, India, Sri Lanka, Vietnam, Kenya, and Tanzania, and many African countries.

Cashews nuts are the kidney-shaped seeds that are attached to the bottom of the cashew apple. It is made up of an outer, hard shell and inner, edible kernel and smooth surface and curvy pointed tip.

Its shell composed of toxic phenolic resin and urushiol and measure about an inch in length and half an inch in diameter. Each cashew nut split into two halves as in legumes.

Nutrition’s Facts

Fats in Cashew

Cashew is 16 grams of Fats, 62% of these fats are monosaturated fats (MUFAs), while others are polyunsaturated fats (PUFAs). As cashew has a small number of fats, therefore it contains zero cholesterol.

It is a high amount of “good fat” called HDL and a lower amount of “bad fat” called LDL. Due to this, cashew consumption leads to a lower risk of many diseases, including heart disease.

Protein Cashew

As cashew nuts have a lower fat content, but they provide an excellent source of protein than other most nuts. The quarter-cup of cashews offers 5 grams of protein per serving.

Protein is one of three macronutrients that your body uses for energy. This protein may help to promote satiety and feeling of fullness.

Fiber Cashew

Cashews are packed with soluble fibers, contain 0.9 gram per serving Fiber in cashew has been linked to cancer prevention, weight maintenance, and also heart health.

Minerals in Cashew

Cashew is rich in magnesium, copper, manganese, iron, selenium, phosphorus, and zinc. The high amount of selenium in cashews is best for your skin and also helps prevent cancer.

They also contain magnesium, which plays an essential role in over 300 enzymatic reactions within the body.

Antioxidant Cashew

Antioxidants, the compounds that act against oxidative damage in the cell, and neutralizing free radicals. Cashew contains the most potent antioxidants include vitamins E and K, that help your body fight off oxidative damage.

Furthermore, Cashews contain a powerful antioxidant pigment called Zea Xanthine, and our retina absorbs this pigment, and they form a protective layer over the retina, which prevents the harmful UV rays.

Health Benefits of Cashew

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Health benefits of pecans

Scientific name: Carya illinoinensis.

Delicious, buttery rich-flavoured pecans are one of the widely consumed nuts native to North and Southern parts of America since centuries ago. The word “pecan” means a nut that needs a stone to be cracked because it is tough to do by hands. Botanically, these nuts are members of the Juglandaceae family, which is closely related to hickory.

Nowadays, Pecan is cultivated on a commercial scale in many countries of the world, major producers of pecans include South Africa, Mexico, Australia, Brazil, Argentina, Peru, and Egypt. also pecans are grown in 15 states of the United States ranging from North Carolina to California, 70% of US pecan coming from Texas, Georgia, and New Mexico

Pecans are enriched with many health-benefiting nutrients, such as fats, fiber, protein, vitamins, and other micronutrients. Other than, it also provides minerals such as magnesium, Copper, Calcium, and Zinc.

Nutrition’s Facts

Fiber in Pecans

Pecans contain a moderate amount of fiber. Research studies show Fiber is a substance known for its satiating effect. Means after eating this, you will feel full for longer. Therefore, the presence of fiber in pecan is right to take it as a snack in a weight loss program.

Vitamins in Pecans

Pecans are high in vitamin-E, which is an antioxidant, especially rich in gamma-tocopherol; provide about 25 mg per 100 g. Studies show that vitamin E is a potent lipid-soluble antioxidant require to protect cell membranes and mucous membranes from harmful oxygen-free radicals.

These nuts are also an excellent source of several vitamin B-complex such as vitamin B-6, riboflavin, pantothenic acid, niacin, thiamin, and folates. Altogether, these vitamins compound work as co-factors for the enzyme’s metabolism inside the human body.

Fats in Pecans

Pecans are enriched with good fats called unsaturated fats, which are broken down into two subgroups known as monounsaturated and polyunsaturated. The monounsaturated fatty acids like oleic acid are a good source of phenolic antioxidants. These are the healthy forms of fats that may help to lower cholesterol levels and heart health. This type of fat not only aid heart health, but it also controls blood clotting, prevents strokes, and builds brain cells.


The antioxidant capacity of pecans is considered as one of the highest among other nuts. These antioxidant originates from the non-lipid portion and is cultivar-dependent. They contain about 70% lipids, namely oleic (over 60%), stearic, palmitic, linoleic, and linolenic acids.

The kernel of pecans contains hydrolyzable tannins. After consecutive hydrolysis of acid and base, phenolic antioxidants then released phenolic antioxidants epicatechin, catechin, Gallic acid, ellagic acid, and its derivatives.

Minerals in Pecans

The Pecans are full of minerals like manganese, magnesium, calcium, potassium, iron, selenium, and zinc. Manganese Content is a trace mineral used by the body for brain function and tissue strength. It is also used for crabs and fat metabolism. Pecans contain moderately high amounts of copper; the body uses this element for energy and nervous system function.

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Health benefits of Hazel Nuts

The hazelnut is the hard-shelled nut of the hazel tree deriving from species of the genus Corylus, especially of the species Corylus avellana. It is also called filberts or cobnuts nuts according to species.

The hazelnut is originated over 5000 years ago in China, southern Europe, and Turkey. Today hazelnuts are grown primarily in turkey, Italy, and now being cultivated in the USA as a major commercial crop.

Hazelnuts are enclosed in a smooth and hard brown shell, and they are thin, dark brown skin, which sometimes is removed before cooking.

Its kernel is small and round, with a pointed tip. Hazelnut has a sweet flavor and can be eaten raw, roasted, or ground into a paste. It is also used in food products, soaps, and perfumes.

Nutrition’s Facts

Fats in Hazelnuts

Hazelnuts are an excellent source of fats. There are 17 grams of fats in serving of nuts. It contains almost 13 grams of monounsaturated and 2.2 grams of polyunsaturated fat and less amount of saturated fats.

While choosing fats, it is essential to focus on monounsaturated fats over saturated fats or Trans fats. According to research, a high amount of monounsaturated fat content of hazelnuts is responsible for lipid changes.

Protein in Hazelnuts

Hazelnuts provide just over 4 grams of protein per serving. These small but mighty hazelnuts are also full of plant-based protein. It provides diet-friendly Protein to help promote satiety.

Fiber in Hazelnuts

Like other nutrients, Hazelnuts are also suitable for dietary fiber. It contains 2.7 grams of fiber per serving. Fiber content found in Hazelnuts may play an essential role in encouraging satiety also contributes to the feeling of fullness if they are replacing “snacks” like potato chips or candy. It may also help to prevent constipation.

Antioxidant in hazelnuts

Hazelnuts provide significant amounts of antioxidants. It contains vitamin E and C that removes potentially damaging oxidizing agents. Vitamin-E in Hazelnuts is a powerful lipid-soluble antioxidant that may reduce the extent of cell damage from free radicals.

The most plentiful antioxidants in hazelnuts well-known as Phenolic compounds that may protect the body from oxidative stress and promoting aging, cancer, and heart health.

Minerals in hazelnuts

Hazelnuts contain almost every essential minerals in varying proportions. They are a rich source of minerals like magnesium, manganese, potassium, calcium, copper, selenium, iron, and zinc.

One serving of hazelnuts can provide Manganese and Copper, which are essential co-factors for the antioxidant enzyme, superoxide dismutase. It is also essential for iron transportation that may help prevent microcytic-anemia.

Health Benefits

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Health benefits of Peanuts

Peanut is a small annual dicotyledonous crunchy, Delicious and one of the famous nut known for centuries.

It is native to the Central Americas and spread all over the world by Spanish explorers. Nowadays, it is cultivated on a commercial scale in tropical climates areas of India, China, the United States of America and African nations.

Peanut kernels are a good source of useful nutrients. These peanuts provide enough recommended levels of phenolic antioxidants, monounsaturated fat, dietary protein, fiber, minerals, and other micronutrients.

It has been found that boiled peanuts enhance antioxidant bioavailability in the peanuts. The kernels are a great source of vitamin-E and B complex.

The Peanut is consumed as snacks and used in baked products, also used as butter.

Nutrition’s Facts

Protein in Peanut

Peanut kernels can be a potential source of dietary protein. They are a quality of the proteins compose of excellent amino acids that are important for growth and development.

Vitamins in Peanut

The Peanut kernels provide a plentiful source of vitamin-E and vitamin B-complex. The 100 g contains about 4.93 g of vitamin-E (α -tocopherol), which is a potent lipid-soluble antioxidant that helps to protect from harmful oxygen-free radicals to maintain the integrity of skin and mucosa.

Peanut is also full of many relevant B-complex groups of vitamins such as vitamin B-6, niacin, riboflavin, pantothenic acid, thiamin, and folates. The 100 g of peanuts provide about 14.355 mg of the niacin on daily serving.

Antioxidants of Peanuts

Research studies have shown that peanut provides antioxidants like polyphenolic and primarily p-coumaric acid. This compound has been found limiting the formation of carcinogenic nitrosamines in the stomach that may help to reduce the risk of stomach risk.

Another antioxidant is resveratrol that has been thought to have a protective function against heart disease, cancers, degenerative nerve, as well as Alzheimer’s disease and also reduce the stroke risk.


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Almonds are being blockbuster dried fruit that comes in small size and wonderfully delicious. Botanically, the name of these dry fruits is Prunus dulcis in the family of Rosaceae, and genus. Despite the popular almond craze, they have been famous for a millennium.

They are native to the Middle East, India, and North Africa and thrive in warm and dry weather. Almonds are now found in places like Lebanon, Iran, Syria, Jordan, Saudi Arabia, and Turkey, as well. In recent years, they are grown in the USA as a major commercial crop.

Huge nutritional punch packed in Almonds. According to the USDA Nutrient Database, it is a rich source of proteins, fibers, and other essential substances which promote a healthy life. They also contain essential vitamins and minerals, as well as healthy fats. While compared to all other nuts, almonds are one of the richest in nutrients and beneficial components.

Almonds are dried fruit that comes in small size, and the taste ranges from sweet to bitter. Sweet almonds are edible, and bitter ones used for making oil.

Nutrition’s facts of Almonds

Fat in Almonds

Almonds provide a high level of fat. The total fat content is being full of 62% Monounsaturated fatty acids and 24% of polyunsaturated fatty acids.

However, fats are in the form of monounsaturated fats, which pair with antioxidants that are good for health and are essential for organ function. They protect your heart and the entire cardiovascular system.

Vitamins in Almond

Almonds are among the world’s largest source of a useful type of vitamin E. This vitamin is a family of fat-soluble antioxidants, which build up cell membranes in the human body and protect them from oxidative damage.

According to much research, The lower rates of developing colon cancer, heart disease, and Alzheimer’s disease have associated with higher vitamin E consumption.

Additionally, almonds also contain 17% of riboflavin per serving of your routine, which flourishes neuroprotective benefits for Parkinson’s, which is a wide range of neurological disorders nowaday.

Antioxidants in Almonds

Almonds are high in antioxidants that help protect your cell from oxidative stress, a great contributor to aging and disease. The powerful antioxidants in almonds primarily concentrated in the brown layer of the skin. Therefore the almonds with the skin removed are not the best choice from a health perspective.

Further research showed that almonds contain high amounts of antioxidant flavonoids, prevent the risk of developing cardiovascular diseases, and having a heart attack.

Other antioxidants substances are quercetin, isorhamnetin, epicatechin, catechin, and kaempferol. All these substances fight against the damage produced by pollution and UV rays on human skin and also prevent skin cancer.

Minerals in Almonds

Almonds contain lots of metals, such as magnesium, copper, manganese, calcium, potassium, and arginine. Being packed with minerals, they promote a healthy smile.

The magnesium found in Almonds contains a remarkable mineral that is involved in more than 300 human body processes, including blood sugar control.  They contain calcium, magnesium, and phosphorus, which are essential for sharp, healthy teeth and bones.

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Health Benefits of Nuts

What are Nuts?

Nuts are pure dry fruit with are one or two seeds enclosed by a hard shell that becomes very hard. Under the shell, seeds remain attached to the cover wall. Nuts are widely used in cooking and eating as a snack. Nuts are a good source of healthful Fiber, fats, calories, and other beneficial nutrients. In this article, we discussed the health benefits of nuts.
Here are some mostly consumed nuts:
  • Almonds
  • Pistachios
  • Walnuts
  • Hazelnuts
  • Cashews
  • Peanuts
  • Brazil Nuts
  • Macadamia nuts
  • Marcona Almonds
  • Pine nuts
  • Pecans
Though peanuts are technically legumes like peas and beans. But referred to as nuts due to their similar characteristics and nutrition profile.

Essential Nutrients in Nuts

Like other, nuts provide a considerable amount of nutrients. It is a good source of dietary fibre and provides other important nutrients, including vitamin B, vitamin E, and minerals such as potassium, magnesium, calcium, zinc, iron and antioxidant minerals like selenium, copper, and manganese. It is high in fat, low in carbs.
One ounce (28 grams) of mixed nuts contains:
  • Magnesium: 16% of the RDI
  • Manganese: 26% of the RDI
  • Selenium: 56% of the RDI
  • Phosphorus: 13% of the RDI
  • Copper: 23% of the RDI
  • Vitamin E: 12% of the RDI
  • Calories: 173
  • Protein: 5 grams
  • Fibre: 3 grams
  • Carbs: 6 grams
Furthermore, the carb in nuts is highly variable Brazil nuts, macadamia nuts, and Hazelnuts, provide 100% of RDI for selenium. It also packed with phytochemicals such as antioxidant compounds like resveratrol, flavonoids, and plant sterols. Some Nuts contain carbohydrates in the form of natural sugars.

Health Benefits of Nuts

Reduce Risk of Heart Attack and Heart Stroke

Consuming Nuts daily are very good for heart health. It may help lower heart attacks and strokes due to their benefits for cholesterol levels. Poly-phenolic flavonoids found in nuts protect form heart disease, Alzheimer’s disease, cancer and degenerative nerve diseases.
Nuts are containing Health-promoting polyunsaturated and monounsaturated fats that may aid to regulate blood cholesterol. Fibre helps reduce re-absorption from the gut.
Nuts may also beneficial to reduce the risk of developing metabolic syndrome. It is a cluster if left untreated can cause heart disease, hypertension, and type 2 diabetes. Naturally, high potassium and low sodium levels may help in maintaining healthy blood pressure.

Manage type 2 diabetes

Diabetes of Type 2 is a main health problem; currently, more than 300 million people are suffering from it. It is characterized as elevated blood sugars in the context of insulin resistance. Metabolic syndrome is the main factor that may increase type 2 diabetes. Therefore metabolic syndrome and type 2 diabetes are strongly linked.
Nuts may one of the best foods that help to reduce the risk of developing metabolic syndrome. So substituting nuts with higher-crabs foods can cause to lower blood sugar level, and it may also lower oxidative stress in people who have diabetes.

Benefits for Cholesterol Levels

Nuts have contained high contents such as monounsaturated and polyunsaturated fatty acids may be lowering cholesterol. It may help to boost levels of HDL cholesterol (good), whereas may lower LDL cholesterol (bad) and triglycerides and may improve artery function.
Fibre and plant sterols found in Nuts can help in the reduction of cholesterol re-absorption from the gut. According to research, using the sliced, ground or whole hazelnuts had similar beneficial effects on cholesterol levels, and macadamia nuts also lower cholesterol levels.

Help Weight Management

Those who are wanting to manage their weight, Nuts keep you away from obesity. They release satiety hormones in the gut that controlling appetite. Therefore you need to replace less healthy foods such as meat, bread, and other sugary snacks with a handful of nuts in your diet.
Tough Nuts are considered high-calorie food that may prevent you from weight gain; in recent research shows, Almonds and Pistachios promote weight loss rather than weight gain. Also found that your body absorbs about 5% and 21% fewer calories from pistachios and walnuts, respectively.

May Reduce Inflammation

Nuts are rich in omega-3 fatty acids with potent anti-inflammatory properties. Inflammation is your normal body response to injury or other harmful pathogens.  Inflammation cause to damage organs and increase risk of many diseases. Many research suggests, nuts may reduce inflammation.
Nuts full of Antioxidant Vitamins and Minerals, e.g., vitamin E, manganese, selenium, copper, and zinc, and other antioxidant compounds such as resveratrol and flavonoids that reduce inflammation and oxidation.

Loaded With Antioxidants

Nuts are considered to be the powerhouse of antioxidants. Polyphenols, an oxidant compound found in nuts, can fight with oxidative stress by neutralizing free radicals. These free radicals may protect your cells from damage. Research shows that the antioxidant in almonds and walnut may protect the fragile fats from being damaged by oxidation.
Furthermore, they also contain antioxidant compounds such as resveratrol, flavonoids and the antioxidant minerals manganese, copper, and selenium. All these are beneficial for human health. And another antioxidant like Vitamin E that reduce oxidation and inflammation.

High in Beneficial Fiber

The fibre found in Nuts provides many health benefits. While our body cannot digest fibre, so the bacteria that live in colon ferment that fibre into beneficial short-chain fatty acids (SCFAs). These fatty acids can improve guts’ health that reduces the risk of obesity and diabetes.
Nuts are high in fibres to help keep full and decrease calorie absorption from a meal. Here is the list of nuts with a high number of fibres per 1 ounce:
  • Almonds: 3.5 grams
  • Hazelnuts: 2.9 grams
  • Pistachios: 2.9 grams
  • Pecans: 2.9 grams
  • Peanuts: 2.6 grams
  • Macadamias: 2.4 grams
  • Brazil nuts: 2.1 grams