Why you should add nuts to your diet
Nuts have long been known for the high anti-oxidant properties, healthy fats and essential vitamins.
However, recent research carried out by the American Diabetes Association has also shown that eating just two ounces of nuts each day can lower your chance of developing heart disease by a third, while also preventing the onset of diabetes.
Almonds, peanuts, pecans hazelnuts, walnuts and pistachios are considered the best as they contain less than 4g of saturated fat per 50g serving.
Proven benefits of nuts
A recent Nurses Healthy study which examined the dietary habits of over 50,000 nurses found that those who ate nuts 2 times or more per week were 30% less likely to become overweight, compared to those who consumed nuts only only once per week.
Nuts are also known to help prevent hypertension (high blood pressure) and form a big part of the DASH diet – Dietary Approaches to Stop Hypertension. This diet recommends 4-5 servings of nuts per week.
Nuts are also known to boost brain power – thanks to the high amount of natural healthy fats and omega 3. Cashew nuts are perhaps the most notable here as they contain high amounts of magnesium which help regulate blood flow to the brain.
Nuts are also extremely high in protein and dietary fibre and contain high levels of selenium and vitamin E. These anti-oxidants are known to combat ageing by blocking damage caused by free-radicals.
If you change one thing about your diet this week, it should be to add more nuts! Eating a small handful of nuts each day can provide your body with many of the nutritional requirements needed for a healthy heart, brain and respiratory system.