Nuts are rich in protein, fiber, essential micronutrients and healthy fats

2024-01-06 21:03:03
Nuts are rich in protein, fiber, essential micronutrients and healthy fats

Nuts such as pistachios, walnuts and almonds, are nutritional powerhouses that are rich in protein, fibre, essential micronutrients and healthy fats.

Eating plant foods regularly may reduce the risk of an array of serious health conditions, according to a mounting body of research. Now, a new study by German scientists suggests that swapping animal products for plant-based foods like nuts can significantly lower the chances of having a heart attack or stroke.

Researchers from the German Centre for Diabetes Research reviewed 37 published studies to assess the health impact of switching red and processed meat, poultry, fish, eggs and dairy for plant foods like beans, nuts, whole grains, oils, fruit and vegetables.

They found that replacing 50g of processed meat a day with 25g of nuts reduced the risk of cardiovascular disease by 25 per cent; swapping a daily egg for nuts was linked to a 17 per cent lower risk. Similar benefits were seen for type 2 diabetes and the risk of dying from all causes.

While nutritional scientist Toral Shah points out that the swaps in the German study are not “like for like”, she accepts research highlights the significant potential health benefits of regularly swapping foods high in saturated fat – not just red and processed meats, but things likes shop-bought biscuits, cakes and pastries – with nuts.

Goodness in a shell

Nuts really are remarkable powerhouses of goodness. They are brimming with healthy mono- and poly-unsaturated fats, protein, fibre and essential micronutrients such as folic acid, niacin, calcium, magnesium and potassium.

“A key health benefit of nuts is the healthy mono- and polyunsaturated fats they contain,” says Shah. “There are only a few foods we get these ‘good’ fats from, such as olive oil and olives, avocados, nuts, seeds and fish. We know that good fat is definitely better for our cardiovascular health, our metabolic health and our brain health.”

Many nuts also contain l-arginine, an amino acid (building block of protein) that plays an important role in numerous bodily processes including dilating and relaxing the arteries and supporting blood flow.

Source: Telegraph


Tags: nuts health diet
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