Lower than expected fat absorption – fats in nuts are not fully digested and absorbed by the body. Nuts help with weight management through: The Australian Dietary Guidelines External Link recommend 30 grams of nuts on most days of the week. Therefore, nuts should be part of a healthy diet. Lower fat in the abdominal region means lower risk for chronic diseases (such as heart disease and diabetes). When included as part of a weight-loss diet, nuts have been shown to enhance weight loss and fat loss in the abdominal region. In fact, based on large population studies, higher nut intake has been associated with lower body weight. These antioxidants have several health benefits to the human body too.ĭue to the nutrient dense characteristics of nuts and seeds, they are known to provide several health benefits, such as:Īlthough nuts and seeds are high in energy and fats, eating nuts is not connected with weight gain. Oily seeds also contain antioxidants that stop the fats from going rancid too quickly. minerals (such as magnesium, potassium, calcium, plant iron and zinc),.protein, healthy fats (higher proportion of polyunsaturated fats) and fibre.Rich in vitamins and minerals – vitamins include E, B6, niacin and folate and minerals include magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.Rich in phytochemicals that act as antioxidants.Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.Good sources of dietary protein – a good alternative to animal protein.High in ‘good fats’ External Link – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).Nuts have about 29 kJ of energy per gram, and are: Common seeds include:Īll nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content. The nutrient profiles of seeds are also very similar to those of nuts, although they tend to have a higher proportion of polyunsaturated fats than nuts. peanuts – although actually legumes, they are classified as nuts due to their similar characteristics to other tree nuts.Research shows that making nuts a regular part of a healthy diet helps to regulate our weight, and can protect against chronic diseases (such as heart disease and diabetes).Īlthough there has been limited research on seeds, they are thought to have similar health benefits to nuts due to their nutrient content which is comparable to nuts.
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