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Top 10 healthy nuts and kernels

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In the present generation, it is a common myth among the youngsters that eating nuts would make them fat but the reality is that the nuts can prevent obesity. The dry fruits containing seeds are nuts and the edible part of nuts is kernel. Rich in fats, low in carbs,nuts are powerhouses of vitamins, antioxidants, minerals, fibre and proteins. Here we bring to you the most healthy and nutritious nuts!

1. Almonds

Almonds are a combination of many nutrients which not only improve cholesterol but when taken as a part of a low – calorie diet, can undoubtedly help in weight loss. They normalise the blood pressure of obese and overweight people and also lower the inflammation in type 2 diabetes patients. So, they play a great role in reducing the heart diseases as well as diabetes.

2. Walnuts

Being rich in a number of nutrients like omega 3, ALA, etc. walnuts are considered to reduce the cholesterol levels as well as lower down the risk of a number of heart related problems too. Walnuts also help in reducing inflammation, improving blood pressure and regulate a normal blood flow in your circulatory system. Hence, walnuts are too good for your heart and brain health.

3. Pistachios

High in fibre, pistachios are also good for reducing the risk of heart diseases, blood pressure, oxidative status and weight. An intake of 2 to 3 ounces of pistachios regularly can improve the cholesterol levels also. They can also prevent the rise in blood sugar after a meal.

4. Cashews

Studies have shown that cashews having a good nutrient profile can help in curing metabolic syndrome, increase the antioxidant potential in a diet, reduce blood pressure, improve blood lipid levels and increase “good” cholesterol levels in the body.

5. Pecans

Often used in desserts, pecans have high nutritional value. It is believed an accurate intake of pecans can reduce the levels of “bad” cholesterol as well as improve the antioxidants level in your body.

6. Brazil Nuts

Being a rich source of selenium, brazil nuts help a lot in times of selenium deficiency which is often caused by a certain disease. They not only improve the selenium levels in blood but also increase the antioxidant effect in it too. Reduction of inflammation, cholesterol levels, stress and improvement in the blood vessels are some of the significant characteristics of brazil nuts.

7. Macadamia Nuts

Having high nutritive content of monosaturated fat, macadamia nuts are very much beneficial for the heart health. A macadamia rich diet is not only a heart healthy diet but is also capable of reducing the “bad” cholesterol levels. Reduction of inflammation and oxidative stress are some other benefits.

8. Peanuts

Peanuts have a high nutrient content and can reduce the risk of death, heart diseases and type 2 diabetes. When consumed by the mother at time of pregnancy, the child is expected to have lower risk of allergic disease and asthma. It is recommended to eat plain, unsalted peanuts for the most benefits.

9. Hazelnuts

Reduced levels of bad cholesterol levels, inflammation and heart diseases risk are some features of hazelnuts. They also improve the functioning of blood vessels and the Vitamin E levels in the blood.

10. Chest nuts

Due to the presence of certain flavonoids, chest nuts have the property to resist cancer, diabetic complications as well as chronic diarrhoea. But the important point to remember is that once the disease is cured, one must limit the consumption of the nut as prolonged consumption can cause further complications.

Now that you know the plethora of nut benefits, next time remember to satisfy your food cravings by eating these healthy nuts instead of eating junk!

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