Health Benefits of Peanuts

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Peanuts or groundnuts are rich in fiber, proteins, minerals and both monounsaturated and polyunsaturated fatty acids which are essential for a healthy heart. They are also loaded with antioxidants, Vitamin E and folic acid etc. and are easily available round the year. Peanuts have known to have many potential health benefits. In India, peanuts are often relished as snacks. One can enjoy them raw, roasted, boiled, fried!. However, they are also capable of positively influencing many other parts of your body. Read on to discover 10 amazing benefits of adding prunes to your diet.

 

Peanut Health Benefits

1. Helps in Lowering Cholesterol 

Peanuts helps in lowering the level of cholesterol due to the presence of copper in it. Copper not only lowers cholesterol level, it also controls it. It in turn also increase the level of good cholesterol.

2. Reduces risks of Heart disease 

Monounsaturated and Polyunsaturated fats present in peanuts keep the heart healthy. If the level of these fats are balanced, it can result in lowering the cholesterol level in the blood and thus reduce the overall risk of cardiovascular/ coronary heart disease.

3. Regulates Blood sugar 

Peanuts are rich in manganese which plays a vital role in the metabolism of fats and carbohydrates . This mineral in the peanuts helps in the blood sugar regulation.

4. Lower risk of weight gain  

Several studies have shown that people consuming peanuts at least twice weekly are less likely to gain weight than those who don’t eat them

5. Prevent gall stones 

This is one of the amazing benefits of peanuts. They prevent the formation of gall stones and also lowers the risk of developing of gallstones by 25%.

6. Boosts Immunity

Being rich in vitamins, peanuts ensure healthy and smooth functioning of our organs. Vitamins are important for overall growth and they ensure the health of cells and tissues and are responsible for fighting infections.

7. Good Source of Protein

Peanuts  are high source of plant protein. Proteins are required for the  maintenance and repairing  of cells of our body. Proteins make sure that the new cells formed in our body are healthy and the damaged ones are repaired properly.

8. Reduces risk of neural birth defects

Peanuts are rich in folate. Several studies have shown that the intake of folate by women before and during early pregnancy can help in reducing the risk of neural birth defects by 70%.

9. Boosts Memory

Due to the presence of Vitamin B3 in peanuts,  they have been tagged as “brain food”. Vitamin B3 or niacin is vital for normal brain functioning and memory boosting.

10. Lower risks of chronic diseases

According to the research published in International Journal of Epidemiology,  people who eat a lots of nuts are at lower risk of developing chronic diseases including neuro-degenerative disease, respiratory disease, diabetes etc.

As is obvious from the above health benefits, peanuts are a great choice if you want to improve your heart health. Eating pure peanuts is way better and healthier than peanut butter. “Even if you don’t like nuts, it would still be a good idea to eat a handful every day,”

 

 

Health Benefits of Eating Chestnuts

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Chestnuts are known for their considerable nutritional value. These can be taken either in roasted form or cooked in soups or other recipes. They have of one of the highest contents of dietary fiber in the world of nuts including walnuts, pistachios, hazelnuts etc. Due to They also contain Vitamin C, minerals such as potassium, magnesium and antioxidants. Here are few health benefits of eating chestnuts

 

Good for Your Heart

Chestnuts contain essential fatty acids, including linoleic acid, which are beneficial for a healthy heart. Their fat content is about 12 percent, which make it a low-fat nut. They also contain heart-healthy oils which promote the heart health and reduce the risk of cardiovascular diseases and inflammation throughout the body. These fats are also beneficial for proper neurological development of infants.

 

Boosts Your Immunity

High content of Vitamin C and other antioxidants in chestnuts make them an ideal food for boosting your immune system.  Vitamin C prevents the body from damages caused by free radicals by neutralizing them and also stimulates the production of white blood cells, protecting the body from pathogens and preventing illness.

 

Regulates Blood Pressure

People with high blood pressure are recommended to add minerals like potassium into their diet and to cut down on sodium intake. Chestnuts contain potassium which controls the water movement within our body and act as vasodilator. It increases blood flow and reduces stress on constricted blood vessels and arteries.

 

Management of Diabetes

Dietary fiber is an essential nutrient which plays a significant role in regulating, preventing and managing diabetes. Foods like chestnuts, which are high in dietary fiber and helps to prevent sudden spikes and drops in blood sugar. Chestnuts cause blood sugar to rise slowly.

 

Promote Bone Growth and Development

Chestnuts are beneficial for people who are at a risk of getting osteoporosis due to the presence of minerals like calcium, magnesium and copper. Besides calcium, copper is also extremely important in the process of absorption of iron, a mineral required for bone growth and development. Magnesium increases bone mineral density and enhances the absorption of calcium from food.

 

Neutralize the effect of Free Radicals

Various Chronic Illnesses are caused by free radicals by damaging healthy cells and causing oxidative stress in our body. In order to fight these free radicals, our body needs antioxidants, found in chestnuts and other foods. Addition of chest nuts can increase could enhance our body’s defenses.

 

 

What are the benefits of Eating Pistachios

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Pistachios are one of the oldest nuts. If you like to eat nuts, pistachios are one of the healthier options. They are considered to have various health benefits including weight management, reducing risk of heart disease and promoting healthy and improved. They contain vitamins, minerals, proteins and fats. Here are the top 10 benefits of eating pistachios

 

1.   Helps in Lowering Bad Cholesterol

Pistachios, being a good source of mono-unsaturated fatty acids, is effective in decreasing LDL, or bad cholesterol and increasing and regulating HDL or good cholesterol.

2.   Reduces risk of Cardiovascular and Coronary heart disease

According to studies conducted by British Journal of Nutrition, Pistachios due to their high content of antioxidants, helps in reducing the risk of cardiovascular and coronary heart disease.

3.    Management of Weight

According to nutrition experts, consuming planned and portion controlled snacks like pistachios can be a good way in keeping your metabolism going and maintaining your energy levels at the same time. Pistachio’s nutrient content of healthy fats and proteins, provide satiety and satiation effects which helps in weight loss.

4.   Promoting Healthy Heart

Several studies have shown that adding pistachios as a part of well balanced diet can help in supporting healthy levels of cholesterol and reducing risks of heart disease. The nutrient in pistachios also maintains healthy blood vessels.

5.   Supports healthy Blood Glucose levels

Clinical studies have shown that consuming pistachios in moderation may help in supporting healthy blood glucose levels in the body in individuals with already normal blood glucose. Antioxidants present in Pistachios helps in reducing the inappropriate bonding between sugars and proteins and thus help in regulating glucose in diabetics.

6.   Aids Digestion

Being rich in dietary fiber, pistachios can helps in healthy and smooth digestion of food and also help in relieving constipation.

7.   Reduces risk of Macular Degeneration

Pistachios contain carotenoids antioxidants which help in reducing the risk of getting age-related macular disease in elderly.

8.   Increases absorption of Iron

Pistachios contains copper, which helps in the higher absorption of iron into the body from various food sources and helps in combating iron deficiency ailment called as Anemia.

9.    Aphrodisiac Properties

Several researches have shown that pistachios influence the sexual vitality in men and that man who had a daily intake of about 100gms of pistachios for 3 weeks can have improvement their erectile function.

10.    Promotes Healthy Skin

Pistachios oil can help in elimination skin dryness because of their saturated fat content which acts good base oil which has been used in traditional aromatherapy.
Note: Choose pistachios that are unsalted so as to help minimizing your salt intake.

 

 

Health Benefits of Pumpkin Seeds

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Pumpkin seeds, popular as Pepita, are the most alkaline-forming seed. They are rich in valuable nutrients that provide potential health benefits.  They are an excellent snack to add into your diet. Eating only a small amount can provide you substantial quantity of healthy fats, magnesium and zinc.

Nutritional Facts: Pumpkin seeds are good source of Vitamin K, Vitamin E, and Vitamin B group. They are also rich in zinc, iron, copper, magnesium and phosphorus.  They contain phytosterols that have been shown to reduce levels of LDL cholesterol. Here are top reasons to add pumpkin seeds to your meals and salads.

 

Pumpkin Seeds Health Benefits

 

 High In Antioxidants

Pumpkin seeds contain carotenoids and Vitamin E, which help to reduce inflammation and protect cells from damages caused by free radicals. Pumpkin seeds have positive effects on our health and eating diet rich in antioxidants can protect you against various diseases.

 

 Best Sources of Omega-3s

Raw nuts and seeds, including pumpkin seeds are one of the best sources of Omega- fatty acids. These Omega-3s are essential for regulating our insulin levels.

 

 Have Anti-diabetic Effects

Pumpkin seeds can be beneficial for people with diabetes as it can help improve insulin and blood sugar regulation. It also prevents symptoms and complications associated with diabetes. High Magnesium in these seeds have also shown to have positive effect on diabetes.

 

Support Our Immune System

Zinc deficiency in our body can result in increases colds and flu, chronic fatigue, acne etc. Pumpkin seeds are a rich source of zinc, which is essential for boosting our immunity and preventing the risk of common infections.

 

 Heart Healthy

Pumpkin seeds are rich in magnesium, an important mineral which is required in various vital body functions such as pumping of your heat, formation of bone and relaxation of blood vessels. Studies have shown that magnesium can help in regulating blood pressure and lowering the risk of cardiovascular disorders such as sudden cardiac arrest and stroke.

 

 Promote Prostate Health

Pumpkin seeds have been known as an essential natural food for men’s health. Due to its high zinc content, it is important for maintaining prostate health. Besides natural pumpkin seeds, studies have shown that pumpkin seeds extract and oils can be beneficial in treating symptoms of enlarged prostate and problems with urination.

 

 Healthy for Post Menopausal Women

Being rich in natural phytoestrogens, pumpkin seeds have shown to be effective in increasing HDL cholesterol, decreasing blood pressure and other menopausal symptoms like hot flashes, joint pain, headaches etc.

 

 

 

Health Benefits of Almonds

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Almonds are packed with vitamins (Vitamin E), protein, and fiber, calcium and magnesium and are known for their extensive health benefits including relief from respiratory disorders, coughs, heart diseases, diabetes etc. Almonds are famously known for reducing cholesterol level due to the presence of heart healthy oleic acid. They also reduce hunger and promote healthy weight loss. There are many other vital health benefits of almonds nutrition.

 

Almonds Health Benefits

 

Lower Cholesterol Naturally

Almonds are amazing artery defenders. They not only regulate blood pressure but also whittle your cholesterol and keep your heart healthy. Natural Vitamin E and flavonoids  in almonds help in preventing the development of artery-clogged plaque and helps in cutting your “bad” cholesterol by nearly 10 percent. Presence of monounsaturated fat also help in slashing bad cholesterol while boosting the level of good cholesterol. How to Soak Almonds in Water before Eating

 

Promotes Heart Health

Monounsaturated fatty acids and antioxidants present in almonds support heart health and reduce risk of cardiovascular disease. Vitamin E in almonds improves the artery health by preventing and protecting against the formation of plaque within artery walls and reducing inflammation. Almonds nutrients not only support healthy cholesterol and blood pressure levels ,but also helps in maintaining a healthy weight and reducing the risk factors associated with heart diseases including heart attacks and strokes.

 

Good for Dental and Bone Health

Almonds contains trace minerals, including magnesium, potassium and phosphorus, which are essential for maintaining and building strong bones. Almonds health benefits include the ability to help prevent tooth decay, cavities and lowering the risk of bone fractures. Studies have shown that almonds can be beneficial for people with osteoporosis as nutrients in almonds promote bone health.

 

Support Healthy Brain Function

Almonds are  considered as one of the healthiest and best brain foods due to the presence of nutrients like riboflavin and L-carnitine, which are known for positively affecting the brain neurological activity and reducing risk of cognitive disorders.  Studies have shown that almonds are also associated with reducing the risk of inflammation that can cause brain disorders including dementia.

 

Good for Digestive Health

Almonds (especially skin of almonds) contains nutrients that help with digestion, detoxification and promote growth of healthy bacteria in the gut– an important key to actually utilizing nutrients from food and preventing nutrient deficiencies.

Almonds are one of the nuts that help keeping the digestive tract alkaline, reducing acid build, thus balancing the body’s pH. Nutrients present in almonds also helps in regulating digestive enzymes that are involved in cholesterol synthesis and bile acid production.

 

Regulate Blood Sugar Levels

Almonds are rich in monounsaturated fatty acids which help in slowing the rate at which sugar (glucose) is released into the bloodstream and also preventing insulin resistance, thus managing blood sugar levels. Almonds nutrients also help in lowering the other diabetes risks such as unhealthy body weight, high levels of oxidative stress etc.

 

Support Immune System

Almond Milk can support your immune system due to the presence of Vitamins (A, D, and E) and iron as well. All these vitamins give a good boost to your immune system and protects you from infections. It also promotes muscle strength and healing.

 

Help with Weight Loss and Prevent Overeating

Almonds are rich in dietary fiber that aid in weight loss by curbing overeating and unhealthy snacking. Nuts are known for their high content of fat and calories, which prolong the feeling of satisfaction and keep the blood sugar levels stable. Almonds also support healthy metabolism, so people who frequently eat almonds and other nuts retain healthier body weights as studies have shown that they are less likely to over consume carbohydrates.