Munching On Nuts? How Healthy Is It?

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Nuts are a popular plant-based food that is consumed as a part of meals and as a snack. They are an excellent source of healthy fats, and because of this, they are enjoyed by people following different types of diets. Apart from this, they are known to have other impressive health benefits. In this article, we will look at the top health benefits of eating nuts; read on to know more about them.

What Are Nuts?

Before discussing the health benefits of nuts, it is important to know about them. They are seed kernels that can be consumed as a snack or used for cooking. Besides, they are energy-dense plant-based food because they contain high concentrations of healthy fats.

Benefits Of Eating Nuts

Great Source Of Nutrients

Listed below is the nutrient profile of one ounce of mixed nuts:

  • Calories: 173
  • Copper: 23% of RDI
  • Fat: 16g, with 9g of monounsaturated fat
  • Carbohydrates: 6g
  • Magnesium: 16% of RDI
  • Protein: 5g
  • Fiber: 3g
  • Vitamin E: 12% of RDI
  • Manganese: 26% of RDI
  • Phosphorous: 13% of RDI
  • Selenium: 56% of RDI

Remember that nuts have a high-fat content, lower carbohydrates, and are great sources of minerals and vitamins. Besides, they are used for making plant-based milk, which is consumed by those following plant-forward diets like the vegan diet and those who are lactose intolerant.

Antioxidant Powerhouses

The antioxidant – polyphenol, that is contained in nuts can counterpoise free radicals. These phytonutrients can help with combating oxidative stress and minimize the damage to cells and tissues caused by free radicals. Also, research has shown that the antioxidants present in almonds and walnuts can protect the delicate fats inside cells from oxidative damage. In another study, it was found that participants who ate pecans experienced a 26-33% drop in the levels of oxidized LDL cholesterol after 2-8 hours.

May Promote Weight Loss

Even though nuts are calorie-dense plant-based food, they may help with losing excess weight. It has been found from studies that eating almonds can promote weight loss, and this is because the body does not absorb all the fat contained in nuts. After all, a portion of it is trapped in the fiber which is eliminated out of the body. Furthermore, a recent study has found that the body absorbs only 21% to 5% fewer calories from nuts like pistachios and walnuts.

We hope that this article will inspire you to include more nuts in your plant-forward diet due to the health benefits mentioned above.