Nuts contain valuable nutrients and are an important element of a healthy diet. Which nuts are most useful for which health condition?
Here is what the research shows:
1. Walnuts - to lower cholesterol
A review of 13 studies shows that consuming 30 g of walnuts a day for a month helps to reduce the level of "bad" cholesterol by an average of 0.3 units, for example from 5.5 to 5.2 mmol / l.
Walnuts are a rich source of antioxidants, fiber, protein, vitamins and minerals. Precisely because of their valuable substances, they rank first among nuts as a healthy natural product.
2. Cashews - against fatigue
Cashew nuts have twice the iron concentration of minced beef.
Iron is needed to stimulate the activity of many enzymes in the body. Participates in the process of growth and energy formation, maintains the normal state of the immune system. Its deficiency can lead to excessive fatigue and poor concentration.
3. Pecan helps fight colds and flu
Only five pecans, a type of American walnut, contain about 1/6 of the recommended daily allowance of zinc . The mineral is vital for the functioning of white blood cells, which fight bacteria and viruses.
4. Peanuts - to control weight
Daily consumption of peanuts has a positive effect on nutrition, appetite suppression, energy expenditure and body weight. The high content of protein and fiber in peanuts helps to overcome hunger and maintain shape.
5. Pistachio - to lower blood pressure
Two handfuls of pistachios without shells contain more potassium than bananas. This helps control blood pressure as potassium reduces the action of salt.
Excessive salt intake is known to increase blood pressure.
6. Brazil nut - against cancer
Brazil nuts are the richest source of selenium among nuts. Studies have shown that high levels of selenium are associated with a reduced risk of certain cancers, such as bladder and prostate cancer.
7. Almonds - to regulate blood sugar
Consumption of almonds can reduce the risk of developing diabetes, studies show.
Nuts are high in magnesium , which plays a role in regulating blood sugar.
Researchers have found that an almond-rich diet helps improve insulin sensitivity and lower LDL cholesterol in patients with prediabetes.