Nuts – sources, health benefits, nutrients, uses and constituents at NaturalPedia.com

Wednesday, June 21, 2017 by Earl Garcia

Nuts have long been touted for their flavor and high nutritional value. Aside from being heart-healthy treats, nuts are known to be generally good additions to any diet plan to promote the body’s overall health. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite,” Judy Caplan, registered dietitian and Academy of Nutrition and Dietetics spokesperson, told Health.com.

List of known nutrients

Nuts are packed with essential vitamins and minerals that the body needs. An article in TheSpruce.com listed many of nuts’ important nutrients such as:

Arginine
Boron
Calcium
Chromium
Iron
Lysine
Magnesium
Manganese
Oleic acid
Phosphorus
Potassium
Protease inhibitors
Vitamin B6
Vitamin E
Folate
Omega-3 fatty acids

Medicinal uses for nuts

Nuts are generally known to possess heart-healthy omega-3 fatty acids that prevent the onset cardiovascular diseases. The superfoods are also touted to suppress appetite and promote weight loss. There are many varieties of nuts, which provide various health benefits. This being said, BBCGoodFoods.com made a comprehensive list of nuts and their varying health benefits.

According to the website, Almonds are an excellent source of calcium that bolster the bone’s health. This makes almonds especially beneficial to those who avoid dairy products. Likewise, almonds are rich in vitamin E that promote skin health. On the other hand, Brazil nuts contain a hefty amount of selenium that not only stimulates thyroid hormone production but also boosts immunity and speeds wound healing.

The website also noted that hazelnuts contain high levels of the amino acid homocysteine, which prevents heart diseases as well as debilitating conditions such as Parkinson’s disease. Pecans are notable as heart-friendly nuts too. These nuts are an excellent source of plant sterols that effectively lowers cholesterol levels and prevent the onset of plaque buildup.

Still according to the website, chestnuts are significantly high in vitamin C, and by far has the lowest fat and calorie content. These nuts are a rich source of essential B vitamins as well. On a different note, macadamia nuts are touted for their high levels of mono-unsaturated fats. Macadamias are also an excellent source of fiber and essential minerals including calcium, potassium and magnesium.

In addition, the website notes that pistachios have an ample supply of vitamin B6 that promote hormonal balance. Pistachios are an excellent source of eye-healthy compounds lutein and zeaxanthin as well. On the other hand, walnuts are packed with antioxidants that help prevent the onset of certain cancers. Likewise, walnuts are a rich source of omega-3 fatty acids that lower bad cholesterol levels.

Body systems supported by nuts

Nuts are especially beneficial to the heart and the circulatory system. The superfoods are essential for a healthy digestive system as well. Likewise, nuts are known to support the brain, the skin and the bones.

Ways to use nuts

Nuts are used in a variety of recipes, and are especially popular among desserts for the distinct flavor and crunch they provide. Nuts may even be added to pasta, soups and coolers. With nuts being a staple in baked goods and desserts, online recipe generator SeriousEats.com compiled some of the most delectable recipes involving these superfoods.