Properties of nuts and unique benefits that you probably don't know about!

Nuts are one of the snacks that are very nutritious and useful even though they are small. These nutritious powerhouses are full of protein, vitamins, minerals and heart-healthy fats, and by consuming them in your daily diet, you can benefit from the unique properties and health benefits of nuts.
Nuts have a lot of fat and calories, so they can keep a person full until the main meals, and of course, eating more of them can completely destroy the appetite. We are all familiar with nuts and we use them as snacks on various occasions such as Nowruz, Yalda night, etc. Today's article of Taher's blog examines the properties of nuts and the benefits of consuming them for different age groups
Nuts and seeds can be consumed raw or roasted, and of course, they have been on Iranian tables since ancient times and have become a symbol of our food culture. Most nuts are high in calories, but consuming them can provide many health benefits.
Some people consume nuts as a part of their daily diet and others buy nuts only for special occasions. In any case, this attractive and characteristic food is worth including in the diet of all people of any age. In this article, we have decided to give some tips about the health benefits of nuts so that you know how important its consumption can be for the health of the body.

1- Properties of nuts for heart and liver health

Nuts are foods rich in nutrients, unsaturated fats, and other bioactive compounds, including high-quality plant protein, fiber, minerals, trocopherols, phytosterols, and phenolic compounds. Because of these unique compounds, nuts have a beneficial effect on human health.
Studies show that the consumption of nuts is associated with a reduction in the incidence of coronary heart disease and gallstones in women and men and can have beneficial effects on regulating blood pressure, reducing inflammation, and preventing cancers. In the following, I will mention some properties and benefits of nuts for health.

2- Properties of nuts in pregnancy

Nuts are a rich source of useful nutrients for the human body. Consuming one ounce of nuts (equivalent to 28 grams) is associated with these nutrients:
173 calories of energy
5 grams of protein
16 grams of fat (of which 9 grams are monounsaturated fat)
6 grams of carbohydrates
3 grams of fiber
8 mg of vitamin E (equivalent to 12% of the body's daily requirement)
6 mg of magnesium (equivalent to 6% of the body's daily requirement)
91 mg of phosphorus (equivalent to 13% of the body's daily requirement)
3 mg of copper (equivalent to 23% of the body's daily requirement)
0.0598 mg of manganese (equivalent to 26% of the body's daily requirement)
0.0308 mg of selenium (equivalent to 56% of the daily requirement of the body)
These nutrients are present in all types of nuts, but the density of some of them is higher in some nuts. For example, Brazil nuts and almonds have the highest amount of magnesium. The amount of carbohydrates is also different in different types of nuts. For example, the amount of carbohydrates in hazelnuts is very low, but in cashews it is high. Despite this consumption of nuts is not harmful and eating them can be associated with many health benefits.

3- Properties of nuts for cardiovascular health

In the human body, there is a process called oxidative stress, which is a phenomenon caused by an imbalance between the production of reactive oxygen species and their excessive accumulation in the body. Free radicals are an example of this type and one of their functions in the body is to fight infection
But when the number of free radicals in the body increases, this issue leads to oxidative stress and this condition can harm the body. To fight oxidative stress, the body must produce antioxidants.
The antioxidant benefits of nuts for health are many. Research has shown that nuts such as walnuts and almonds contain antioxidants that can protect the body's fat cells from the oxidation process of free radicals. Other studies have shown that people who regularly consume walnuts in their diet have a reduction in bad cholesterol over time.
Almonds and walnuts are rich in antioxidants called polyphenols, which can control the effects of oxidative stress. Therefore, the consumption of nuts is very important to fight oxidative stress in the body, because oxidative stress can increase the risk of certain diseases (including heart diseases).

4- Properties of nuts in the diet

Many studies have been done on the effect of nuts on the human body. Another benefit of nuts is related to weight loss. In a study of obese women and their diets, researchers found that women who ate almonds lost three times more weight than women who did not eat almonds. Other studies have shown that although the amount of calories in nuts is high, their consumption does not cause fat to enter the human body.
In fact, at the time of digestion, part of the observation in nuts remains in its fibrous wall and is not absorbed by the human body.
Other research about walnuts and Iranian Pistachio shows that the absorption rate of five people from these two nuts is 21% and 21% less, respectively. Hence, eating nuts can help in weight loss. In addition,
consuming nuts by creating a feeling of satiety and reducing consumption by eating other snacks can be healthy in weight control.

Conclusion

The suggestion of the supplier of dry fruits and nuts Taher for all those who love health is to include the consumption of nuts such as pistachios, almonds, walnuts as a part of their diet. Since different types of nuts have little difference in vitamins and minerals, eating mixed nuts increases the level of different beneficial substances in the body. Nuts contain polyunsaturated fatty acids and other nutrients, making them a healthy snack for everyone.
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