Nuts for Health

Good things come in small packages. True indeed when it comes to Nuts. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

  1. Best nuts for diet – Almonds, Cashews, Pistachios. All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. “Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite.
  2. Best nuts for heart – Walnuts.  Walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants. Research has suggested that ALA may help heart arrhythmias. Walnuts are effective at reducing inflammation and oxidation in the arteries after eating a fatty meal.
  3. Best nuts for brain – Peanuts. Technically peanuts are legumes but generally referred to as nuts.  Peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline.
  4. Best nuts for disease prevention – Almonds. Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health.
  5. Best nuts for men – Brazil Nuts, Pecans. Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day’s worth.

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Let’s Go Nuts!!!

Generally,  nuts are good sources of fat, fiber and protein. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat. Nuts also contain a number of vitamins and minerals, including magnesium and vitamin E.

Other benefits of eating nuts:

  • reduce risk factors for metabolic syndromes, such as high blood pressure and cholesterol levels
  • reduce the risk of other chronic diseases like type 2 diabetes, heart diseases, and certain cancers

Nuts you can enjoy:

  1. Almonds – may improve cholesterol levels
  2. Pistachios – may help improve other risk factors for heart disease, including blood pressure, weight and oxidative status.
  3. Walnuts – reduces total cholesterol and LDL cholesterol, while increasing “good” HDL cholesterol

Read more: Authority Nutrition

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Healthy Snacking

Let’s admit it! Everyone loves to snack in between meals. However, what we snack can go a long way toward building your physique—or busting it.

Since we enjoy snacking, let’s eat something to nourish our body as well:

  1. Mixed nuts – Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.
  2. Frozen / Fresh grapes – provide a sweet pop in your mouth that helps quell any midday sugar cravings
  3. Dried plums – is ideal when you need a sweet fix or shot of energy.
  4. Celery – Celery is 95 percent water,  making it a perfect low-carb snack.
  5. Greek yougurt – Greek-style yogurts contain twice as much protein as regular versions, supplying about 23 grams of protein in each cup serving.

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“Diet food is not a meal it’s a medicine.” ― Amit Kalantri, Wealth of Words