We all know that nuts and dried fruit are like magic for your health and beauty. You could say they contain the most nutrients in the smallest package.
As if that weren’t enough, they contain vegetable fat, which is super healthy. In this article, we’ll tell you what each nut offers and which you should eat depending on your health issue.
Nuts and seeds, the complete package
The World Health Organization (WHO) has put nuts on their list of recommended foods in a healthy diet. Despite this, we usually don’t eat them in the right amount or right way, so we don’t enjoy all of their benefits.
The problem isn’t that we don’t eat enough of them… But that we do it wrong. We like to eat them fried, salted, or covered in sugar like a dessert.
Nuts are healthy if and only if they’re eaten raw along with other healthy foods like salads or steamed vegetables.
The daily recommended amount give by the Heart Foundation is about 50 grams.
These little gems are great at treating all kinds of health issues and covering many of your basic needs. While they don’t do miracles all by themselves, they can indeed help in different treatments.
“Check this out too: 7 Reasons Why You Should Eat More Nuts”
Tell me what’s wrong and I’ll tell you which nut or seed to eat
There’s at least one of them out there to help improve any health issue you may have. We’ll tell you about the most important ones:
For high cholesterol: almonds, hazelnuts, and walnuts
All three contain monounsaturated fats that improve your cardiovascular health and clear out fat and cholesterol from your blood. Consuming 60 grams of a mixture of almonds, walnuts, and hazelnuts can reduce your bad cholesterol (LDL) levels by almost 80%.
These nuts also prevent heart disease and balance your blood pressure. Hazelnuts in particular have been discovered to lower an amino acid called homocysteine, which can damage your artery linings.
In addition, almonds contain flavonoids, which support your immune system.
For constipation: macadamia nuts, walnuts, and pistachios
When you’re unable to go to the bathroom, dried fruits like raisins and apricot preserves are recommended. That’s because both contain a good amount of fiber. However, these remedies your grandma passed down to you aren’t your only options.
It has been proven in multiple studies that pistachios provide 10% of this nutrient, while walnuts provide 6.5%, and macadamia nuts 5%.
It should also be pointed out that these foods have the ability to reduce your risk of colon cancer. A handful of any of them is perfect for dealing with constipation.
For weight problems: almonds, hazelnuts, and walnuts
This is the same combo we used for high cholesterol. Some people believe that nuts aren’t good for obese people, but this isn’t true. When eaten in reasonable portions, they can be great at helping you slim down.
People who eat almonds, hazelnuts, or walnuts regularly are less likely to gain wait and become obese. This is mainly because they are very filling.
If you have 1/4 cup of nuts, you’ll be eating enough calories to keep from getting hungry for several hours. In addition, they contain very high quality healthy vegetable oils.
For diabetes: Almonds, cashews, pine nuts, and pistachios
These nuts offer a great amount of minerals (including iron, calcium, and magnesium). If we focus on just one of them, magnesium, we can say that cashews contain 292 mg in each 100 grams, almonds 270 mg, and pine nuts 251 mg.
It has been proven that magnesium is good for insulin resistance and thus helps prevent diabetes, or keep it from worsening. As for potassium, pistachios have a very high amount, and a deficiency of this mineral is a risk factor for diabetes.
For degenerative health issues: Almonds and hazelnuts
Dementia and Alzheimer’s disease are two of the most common degenerative diseases. Nuts in general and almonds and hazelnuts in particular can lower your risk of getting them.
The reason is that they contain a lot of vitamin E, which prevents cognitive deterioration over time. Almonds have 25.6 mg per 100 grams and hazelnuts 17.5 mg.
For painful periods: pistachios
If premenstrual syndrome is a real problem for you, if you get very painful periods, or if you get too irritable, pistachios are the nut for you.
They contain a good amount of vitamin B6, which several studies say helps with the depression that comes before your period. They also help suppress your appetite and keep you from eating emotionally (another typical problem).
Pistachios have 1.7 mg of vitamin B6 per 100 grams.
For fatigue: almonds
If you want better performance at work on in sports, if you feel like you fall asleep anywhere and you’re having trouble getting things done, almonds can help.
Eat 75 grams a day to regulate your carbohydrate reserves, transportation of oxygen, and metabolism. As if that weren’t enough, they also contain antioxidants.
Calcium loss of the bones: Almonds and pine nuts
Nuts are a good source of calcium and recommended for vegans or people who don’t eat dairy because they’re lactose intolerant. One of the nuts that contains the most of this mineral are almonds (269 mg per 100 grams).
As for pine nuts, they contain a significant amount of zinc (6.45 mg per 100 grams), a mineral that encourages bone growth and strength.
A handful of both every day and… stronger bones! They’re ideal for older people and women after menopause.
Principal image courtesy of wikiHow.com