5 Best Reasons To Gorge On Chestnuts

Chestnuts - Definitely a superfood
Chestnuts – Definitely a superfood

Chestnuts grow in China, Japan, Korea, Europe and North America.  China is the world’s leading exporter of the nuts exporting especially to Japan. The US is the world’s largest importer of the nuts sourcing it mainly from the European Union. Interestingly It is the only nut to have Vitamin C in it. There exist altogether seven species of chestnuts. These nuts are preserved in water or syrup or are finely ground into flour. The nuts are also called chinquapin and chinkapin. They possess creamy white sweet flesh and are part of a number of world cuisines. Roasting is the most popular and favourite form of chestnut preparation.

We look at some of the health benefits of this nuts.

  • Aids in weight loss

Unlike other nuts chestnuts are relatively low in calories and fats. They are loaded with dietary fibre. Eating them makes your stomach feel fuller leading to decreased calorie and food intake. The nuts also contain a high percentage of water.

  • Treats anaemia

The nuts are rich in Vitamin C which is necessary for the absorption of iron by the human body. Iron is necessary for the production of RBC which is low in anaemic individuals. The nuts also has a lot of iron content.

  • Helps in pregnancy

These nuts supply calcium, vitamins and essential minerals that strengthen the bone as well as balance electrolytes warding off frequent cramping a common occurrence in several pregnant women. It also ensures health in pregnant ladies by preventing infections. Chestnuts are reputed to relieve nausea which affects most pregnant women particularly in the first trimester.

  • Boosts brain health

These nuts are loaded with B family vitamins which are vital for proper neurological development and function. The potassium present in the nuts enhance blood flow to the brain and ensure the health of the nervous system.

  • Gluten free

Many people are allergic to gluten. For such people, there is good news. Chestnuts are totally gluten free and can be safely consumed.

If you have experienced any other benefits of including these nuts in your diet, please share them with us so that others may benefit.

A Final Note

Some people are allergic to chestnuts. If you are suffering from nut allergies it is advisable to exercise caution.

 

 

4 Superb Nutritional Benefits Of Pecans

Pecans - The Healthy Nuts
Pecans – The Healthy Nuts

Pecans also called Pecan Nuts are native to central and southern United states. Technically they are not nuts but are fruits(drupes). They come from the hickory tree which has the botanical name –  Carya illinoinensis. Native Americans used it as part of the diet for centuries before the advent of European colonists. It was first commercially cultivated in Mexico. These trees require temperate climate and a lot of care. The nuts belong to the Juglandaceae family just like walnuts.

We take a look at some of the health benefits of eating Pecans.

Helps in preventing female osteoporosis

Recent research has found out that daily Pecan consumption boosted bone mass and reduced bone loss among women. This is because the nuts are rich in copper, zinc and manganese.

Helps in reducing weight and waistline

Scientific studies have observed that the regular consumption of these nuts reduced the waist circumference as well as resulted in weight loss in most individuals. Large waists are a major risk factor for cardiovascular diseases. Moreover, the nuts contain 0% cholesterol. So, they can be consumed by individuals suffering from high cholesterol.  While the nuts contain fats, they are overwhelmingly of the unsaturated variety which promote heart health. Pecans contain very little saturated fats and absolutely no trans-fats.  For your information, the latter type of fats is dangerous to health. Pecans supply more than 50% of the daily requirements of manganese which is useful for weight loss.

Reduces blood pressure

Pecan nuts don’t cure hypertension but eating them lowers blood pressure. People who are risk for blood pressure such as the obese and those with a family history of hypertension should include these nuts in their daily diet. This way they can ward off or delay the onset of high blood pressure. Also, remember pecans are 100 % sodium free nuts and can be safely consumed by hypertension patients.

Prevents cancer

While it can’t be claimed that the consumption of Pecans can cure Cancer, the dreaded disease’s risk can certainly be reduced.  The nuts are rich in fiber which decreases the risk of Cancer. The former has the highest antioxidant content among all nuts and is one of the top 15 foods containing antioxidants in the world. These nuts are rich in antioxidants such as proanthocyanidins, flavonoids as well as phenolic acids. Antioxidants get rid of the free radicals present in the body which are a major cause of cancer.

A Final Note

A word of caution. Some people may have Pecan allergy. They should avoid consuming Pecans. As with other nuts Pecan nuts are high in calories. So, eat them in moderation. The nuts are a great addition to salads as well as desserts.

If you have experienced any other health benefits of consuming pecans, please share your inputs so that others may benefit.

5 Amazing Reasons Why Pine Nuts are Good For You

Pine Nuts - The Amazing Nuts
Pine Nuts – The Amazing Nuts

Pine nuts have been consumed since the Palaeolithic period. The ancient Egyptian, Roman and Greek civilizations favored them. These nuts are tiny seeds of the pine cone. The pine tree grows in cold climate and is found in all continents. The tree is part of the Pinaceae family. The pine nuts have different names such as chilgoza, pignoli, pinyon nuts, pinon nuts and cedar nuts. While all pine trees bear pine nuts just twenty species possess pine nuts big enough for eating. Did you know that approximately eighty percent of US pine nuts are imported from abroad?

We take a look at some of the health benefits of these nuts.

  • Helps in Weight loss

Scientific research has demonstrated that fatty acids obtained from pine nuts led to the production of large quantities of cholecystokinin(CCK) an appetite suppressing hormone. Since the appetite is less there is decreased food and calorie intake leading to long lasting weight loss.

  • A Natural Energy Booster

These nuts are rich in protein which provides an instant source of energy. Fatigue may be caused by low levels of magnesium which can be corrected by consuming these nuts. Additionally, pine nuts have nutrients that energize you such as iron and monounsaturated fat.

  • Excellent for the Eyes

These nuts are a rich source of both Vitamin A and lutein. The latter two are known to promote better eye health. Lutein helps to stave away eye ailments such as age related macular degeneration(AMD).

  • Lowers Blood Pressure

These nuts are a rich source of magnesium. High intake of magnesium results in lower blood pressure level as well as lower risk of stroke.

  • Mood Elevator

A recent scientific study discovered that higher intake of magnesium found in ample amounts in these nuts was linked with reduced externalising behaviour like angry outbursts as well as other external behaviours found in patients with various mood disorders.

A Final Note

If you are allergic to other nuts, then it is advised not to consume pine nuts as they may cause allergy.

If you have experienced any other benefits of consuming this food item, please share it with us so that others may benefit.

 

5 Great Benefits Of Peanuts

Peanuts- The Healthy Nuts
Peanuts- The Healthy Nuts

Peanuts also known as groundnuts are loved the world over. These nuts are one of the most recognized and well known food items globally. Who doesn’t love munching on roasted peanuts or eating peanut butter sandwiches. Did you know that peanuts are technically legumes belonging to the same family as beans, lentils as well as soy?

We take a look at some of the health benefits of these nuts.

  • Helps in weight loss

Some people avoid peanuts because it is high in fat. They think that consumption of these nuts will lead to weight gain. However scientific studies have observed that moderate consumption of this food item actually leads to weight loss. The probable reason is that consuming peanuts leads to a feeling of satiety in the body. Hence the individual feels full and doesn’t eat other foods leading to decreased calorie intake.

  • Good for heart health

Peanuts contain no cholesterol. It is rich in monounsaturated as well as polyunsaturated fatty acids that are good for the heart. The nuts are rich in heart healthy nutrients such as protein, Vitamin E, manganese, folate as well as niacin. Additionally, the phenolic antioxidant resveratrol is found in it which is known to promote heart health and longevity.

  • Prevents the development of Gallstones

Many adults in the US suffer from gallstones. Scientific studies have proven that regular peanut consumption minimizes the probability of gallstones in both men and women.

  • Effective against stomach cancer

These nuts are a rich source of poly-phenolic anti-oxidants. P-Coumaric acid present in this food item has the capability to minimize the chances of stomach cancer by lowering the generation of carcinogenic nitrous-amines.

  • Helpful against diabetes

As per a latest scientific study peanut consumption lowers the risk of diabetes. This is because the food has high concentrations of magnesium that has a vital part in blood sugar regulation as well as fat and carbohydrate metabolism.

A Final Note

If you have any kind of peanut allergy, then you should avoid peanuts as well as peanut products. It is estimated that around 1% of the US population suffers from peanut allergy and the symptoms may be severe.

If you have experienced any other benefits by including this food item, please share them so that others can benefit.

 

 

Why You Should Snack On Hazelnut

Hazelnuts - The tasty and healthy nuts
Hazelnuts – The tasty and healthy nuts

Hazelnut is the nut of hazel, a small tree that produces nuts. The nut is also popularly known as cobnut or filbert nut. This versatile nut has numerous health benefits and can be used in many different ways. The nut can be enjoyed raw, roasted or in paste form as one of the ingredients. It is commonly used in pastries, coffee and as toppings or to garnish desserts.

We take a look at some of the health benefits of hazelnuts.

Improves the heart functions

Enriched with minerals and vitamins, hazelnut enhances the heart functions and conditions in multiple ways. It contains monounsaturated fatty acids that can reduce low-density lipoprotein(LDL) which is the bad type of cholesterol. This nut enhances the high-density lipoprotein( HDL) which is the good kind of cholesterol. The view has been supported by the American Society for Nutrition and was published in the European Journal of Nutrition.

Minimizes Diabetes

Hazel nut improves the glucose intolerance as it contains high levels of manganese. It is a good option for diet supplements as it fights against diabetes. The magnesium present in the nut reduces the risk of diabetes.

Natural source for Antioxidants

The nut is a powerful antioxidants source as it contains numerous vitamins and minerals. The damaging free radicals are wiped out by the antioxidants.

Anti-inflammatory property

The presence of vitamin E helps the body to fight aging and disease by reducing inflammation. Consuming hazelnut in your diet supplies the body with manganese, which is not an antioxidant but produces enzymes.

Hazelnut Recipe

Here is a healthy recipe using these nuts.

Ingredients

  • Butter – 1tbs
  • Brussel sprouts trimmed and quartered – 1 pound
  • Hazelnuts – ¼ cup
  • Freshly ground pepper to taste

Method

Preheat the oven to 450 degrees Fahrenheit. Place the butter on a large rimmed baking sheet and roast until it melts.

Remove the sheet from the oven.

Toss the hazelnuts, Brussels sprouts with browned butter. Sprinkle the salt and pepper.

Sprinkle water and toss. Continue roasting till the sprouts become tender and slightly browned.

 

 

The World’s Healthiest Nut – Walnut

Brain Booster - Walnut
Brain Booster – Walnuts

The World’s Healthiest Nut – Walnut

Walnuts were introduced across the globe by the English merchants. The nut belongs to the Juglandaceae family of the genus tree Juglans. The drupaceous nuts are of two types- the English/Mission walnuts and Black walnuts. English walnut originated in Persia and Black walnut is native to North America. In the 18th century Franciscan monks of Alta California began growing the Mission walnuts. Ninety nine percent of commercial English walnuts come from the Central Valley of California. China contributes 49% while other producers are United States, Turkey, Ukraine and Iran.

Nutritional value and facts per 100gm

  • Calories – 654
  • Protein – 15.2g
  • Carbs – 13.7g
  • Fiber – 6.7g
  • Omega 3 – 9.08g
  • Omega 6 – 38.09g

Vitamins

  • Vitamin C – 1.3mg
  • Vitamin A – 1ug
  • Vitamin E – 0.7mg
  • Vitamin B5 – 0.57mg
  • Vitamin B6 – 0.54mg
  • Vitamin K – 2.7mg

Minerals

  • Calcium – 98mg
  • Phosphorus – 346mg
  • Sodium – 2mg
  • Zinc – 3.09mg
  • Manganese – 3.41mg
  • Copper – 1.59mg
  • Potassium – 1.59mg
  • Magnesium – 3.41mg
  • Iron – 2.91mg

Health Benefits of Consuming Walnuts

  • Reduces the risk of heart disease

Adding walnut to your daily diet has considerable health benefits to your heart. It lowers the bad cholesterol or LDL (Low Density Lipo Protein) and improves the function of blood vessels. Walnuts minimizes the formation of plaque building in the arteries as well as reduces inflammation.

  • Prevents Cancer

The nut is rich in plant compounds and contains several bioactive components such as “Phytosterols” and “Gamma-tocopherol” which effectively prevents cancer.

  • Empowers Brain Health

Consumption of walnuts improves the brain functions. It enhances the memory of the young and the old.

  • Contains Antioxidants

The drupaceous nut has antioxidant properties which are very essential to the body. This property protects the liver against chemical damage.

  • Controls Diabetes

Adding the nut to your daily diet improves the metabolic parameters in people with Type 2 diabetes. This is proved when Insulin is tested in fasting.

  • Boosts your Sperm Quality

According to the study conducted by UCLA, (University of California, Los Angeles) 75grams of walnut consumed in your daily diet can improve the motility, vitality and the sperm morphology in men aged between 21 and 35.

Health And Fun Facts About Macadamia Nuts

Identity of Hawaii and Native of Australia
Identity of Hawaii and Native of Australia

Macadamia is also known as bush nut or Australia nut. The reason is it is native to Australia. This fruit has been enjoyed by the Aborigines for thousands of years. The nut has been named after a Scottish-Australian chemist, John Macadam in 1857. He was the first person to conduct research on macadamia nut.

Four Health Benefits Of Macadamia Nuts

  • Instant energy booster – It’s a great source of energy as the calorie content is the highest. That is every 100gms of nuts has 800 calories. Its recommended for those who do strenuous physical activity.
  • Heart Healthy nut – This nut is laden with monounsaturated fats that is specifically good for cardiovascular system. A couple of nuts in a day help to reduce the LDL cholesterol levels and increase the healthy HDL cholesterol levels in the blood, thereby lowering the risk of stroke or heart attack.
  • Helps in weight loss – The nut is an excellent source of omega 7 fatty oil as well as palmitoleic acid. While Omega 7 maintains the cholesterol levels of the body and curbs appetite, the palmitoleic acid will hasten the fat metabolism.
  • Aids in bone health – Macadamia nuts is an excellent source of phosphorus and calcium that aids in the bone growth and development.

Fun Fact of Macadamia Nuts

  • Macadamia tree was introduced to the 51st state of America, Hawaii, only in 1882. This tree thrived well in the warm climate and fertile volcanic soil of Hawaii, thus making it the world’s largest producer of macadamia nuts.
  • This tree takes five to eight years to bear fruits. It grows to the height of 12 meters and can bear fruits for hundred years.
  • Harvesting this nut is not a difficult task. When they are ripe enough, the tree sheds the nuts and you have to pick it up from the ground.
  • Do you know macadamia nuts are one of the most expensive nuts in the worlds? The reason is only a limited number of fruits are produced by a tree each season. Also the shell of the nuts is very tough and it’s not an easy task to crack open the shell.
  • Only two species of macadamia trees produce edible nuts. The nuts of the other five species are highly poisonous.
  • Macadamia nuts are toxic to canines. It can lead to abdominal and joint pain and in worst cases paralysis in the limbs.
  • This buttery white delicious and subtly flavored nut is an excellent source of fat content. The oil that is extracted from this nut is used in food as well as in cosmetics.

Eating macadamia nuts is good for health if consumed in moderate quantities.

A Fistful Of Nuts For An Organ The Size Of Your Fist Called Heart

A rich source of energy and good heart health
A rich source of energy and good heart health

Are nuts good for heart health or not? This is one of the questions that is festering many health consciousness people. Clinical studies with regards to heart health reveal that nuts are very healthy for the heart. For instance, including 30gms of nuts to you diet everyday will lower the risk of the heart disease. However, ensure to avoid eating salted and roasted nuts. Raw nuts are the best any time.

Some of the healthier choices of nuts are almonds, pistachios, walnuts, peanuts, cashews  and hazelnuts. The reasons are simple. They are an excellent source of protein, fiber, minerals, antioxidants, and vitamins. The American Heart Association suggests that one must follow a dietary pattern that includes not just fruits, vegetables, poultry, fish and meat but also nuts.

Three Heart-healthy Nuts

Use them in your salads and bakes
Use them in your salads and bakes or just have them raw
  1.  Almonds

A study was conducted in 2015 on the body fat as well as the cholesterol level in the people who ate 1.3 oz of almonds a day compared to those who ate healthy muffins of the same calories. It revealed that those added almonds to their diet had not only lost some fat around the belly and leg but also the bad cholesterol level had come down.

Have Pistachios and save your cornories
Munch on Pistachios to  reduce stress

2. Pistachios to reduce blood pressure when under stress

Adding pistachios to your salads is good for your heart. It helps to reduce the blood pressure when under stress. A study that was published in 2014, showed that the people with diabetes were introduced to some diet rich in pistachios. They were given 10g daily. It improved their heart rate response to stress, functioning of the heart, and also reduced their blood pressure. Gradually, there was a reduction in the total cholesterol level.

For clear arteries
For clear arteries

3. Want clear arteries, have fistful of walnuts

Walnuts have 47 percent of good fats or polyunsaturated fatty acids. Regular consumption of walnuts lowers the risk of apolipoprotein B and thereby reducing the risk of coronary artery disease. Its also good for the brain.

How Much Of Nuts Is Good For Health

It’s a fact that nuts are excellent source of energy. However, if you do not watch out on how much you consume in a day, it can lead to weight gain. Instead of munching on an unhealthy snack, consider a fistful of unsalted nuts. It will help you lose weight as well as in cholesterol management.

Health Benefits of Cashew nut

Cashew nuts
Cashew nuts

Cashews are native to Brazil. It is one of the widely consumed nuts in the world. After almonds, it’s the most cultivated crop in the world. Nigeria, Tanzania, Brazil, India, Mozambique are the largest producers of raw cashew.

This tree nut is a great source of minerals such as copper, manganese, magnesium, phosphorus, Iron, zinc, selenium, and also rich in Vitamin K, E and B6. Here we look at some of the health benefits of cashew nut.

Amazing Health Benefits In A Bag Of Cashew nuts

  • Reduces cardiovascular disease – Cashew nut contains heart healthy fiber, protein and fats. These help reduce blood pressure and also bring down the levels of bad cholesterol. The arginine in the nut protects the lining of the artery walls.
  • Increase in the count of RBC – The minerals copper and iron in this nut enhances the count of the Red Blood Cells (RBC). This will ensure the health of the bones, nerves and the blood vessels. Deficiency in copper can lead to osteoporosis.
  • Cashews are good for eyes – Like carrots, regular consumption of cashew nuts are good for the eyes. This nut contains high levels of lutein and zeaxanthin. These antioxidants reduce the chances of cataracts.
  • Weight loss – As per the research of Harvard University, a couple of servings of nuts per day keeps diabetes, cancer as well as heart diseases at bay. This is an excellent source of proteins that contains mono and poly unsaturated fatty acids. Therefore, include meals that contain cashews in it.
  • Enhances the immune system – The zinc content in this nut plays an important role in enhancing the immune system of the body. Consuming cashews is vital for the growth of the baby during pregnancy.
  • Prevents gallstones – Stone like deposits that primarily consists of cholesterol accumulates in the gall bladder. Regular consumption of this healthy nuts can reduce the risk of the gallstones formation.

Cashew nuts have culinary uses and is widely used across the world either in raw or roasted form. This nut can be consumed with or without salt.  It’s widely used in various vegetarian as well as non-vegetarian recipes. However, you should also be aware that cashews are listed among the major food allergens in America. Therefore, it requires identification on food labels.