Health Benefits of Nuts
Nuts are packed with protein, fiber, vitamins E, phosphorus and unsaturated fat which are heart healthy. This is one food group which people always forget to consume but nuts are energy dense and completely packed with the goodness of health. Many people think that nuts may lead to weight gain as they contain fat but nuts are very healthy when consumed in appropriate amount and proportion. Also nuts contain fat which is good for health and required by the body.
Pine nuts are extremely healthy and a great source of vitamin K and vitamin E. Vitamin K is required for the formation of clot to prevent hemorrhages or excess bleeding after an injury. It also plays an important role in bone development and strengthening. Vitamin E is a powerful antioxidant and has cardio-protective effects. Besides this, pine nuts also contain minerals such as magnesium, iron, manganese and zinc.
Macadamia nuts are energy dense and provide high calories and fat. But the type of fat present in macadamia nuts is monounsaturated fatty acid (MUFA), the same fat which is present in olive oil. MUFA has various cardio-metabolic benefits, improves the lipid profile, that is, it reduces the ‘bad LDL’ cholesterol. It also reduces clot formation (plaque) and inflammation.
Pecans too are calorie dense and healthy. It contains ellagic acid, a powerful antioxidant, vitamin E, manganese, MUFA (healthy cardio-protective fat), carotenoids such as beta-carotene, lutein and zeaxanthin. All these vitamins, minerals and polyphenols boost the immune system, protect the heart and maintains overall good health.