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Nuts Against Cholesterol and High Blood Pressure

December 20, 2013 ena Food and Health BenefitsHome

Nuts are healthy snacks with great taste. These fruits are rich in vitamins, minerals, proteins and healthy fatty acids. Many studies have proved nuts’s healthy benefits and their help in reducing many diseases.  Nutritionist recommend nuts as a part of healthy diet, especially for those one that have cardiovascular diseases, high cholesterol and diabetes.

photo credit: Petr Kratochvil publicdomainpictures.net

photo credit: Petr Kratochvil
publicdomainpictures.net

Nuts health benefits

  • Compounds in nuts help in lowering of the density lipoprotein (LDL) cholesterol. In this way, the compounds reduce cholesterol.
  • Strength blood vessels and help in reducing blood pressure and cardiovascular diseases.
  • Vitamin E is a powerful antioxidant that improves skin health.
  • Help in blood sugar lowering.
  • Improve red blood cell metabolism and hemoglobin in the blood.
  • An excellent food for nerves, connective tissues and brain.
  • Reduce cells damage, may decrease the risk of cancer, Alzheimer’s disease and Parkinson’s disease.
  • Dietary fibers Improve digestive system.
  • Help in weight control and weight loss.

 

Daily nuts consumption is 1.5 ounces.

 

NUTRIENT CHART FOR ONE SERVING NUTS (1.5 ounces)

Nuts Almond Hazelnut Pistachio Walnut Cashew
Calories 163 178 159 185 157
Vitamin E (mg) 7.7 4.3 7.3 6.7 1.9
Vitamin B6 (mg) 0 0.2 0.5 0.2 0.1
Vitamin B3 (mg) 1 o.5 0.4 0.3 0.3
Vitamin B2 (mg) 0.3 0 0 0 0
Calcium (mg) 75 32 30 28 10
Iron (mg) 1.1 1.3 1.1 0.8 1.9
Zink (mg) 0.9 0.7 0.6 0.9 1.6
Magnesium (mg) 76 46 34 45 83
Copper (mg) 0.3 0.5 0.4 0.5 0.6
Potassium (mg) 200 193 291 125 187
Protein (g) 6.0 4.2 5.8 4.3 5.2
Dietary fiber (g) 3.5 2.7 2.9 1.9 0.9
Carbohydrates (g) 6.1 4.7 7.8 3.9 8.6
Monounsaturated fats (g) 8.8 12.9 6.8 2.5 6.7
Saturated fat (g) 1.1 1.3 1.6 1.7 2.2
Polyunsaturated fats (g) 3.4 2.2 3.9 13.4 2.2
Total fat (g) 14.0 17.2 12.9 18.5 12.4
Folate (mgc) 14 32 14 28 7
Alpha-tocopherol (mg) 7.4 4.3 0.7 0.2 0.3

 

Regularly eating nuts improves body function.

 

alzheimer’s diseaseantioxidantcancercardiovascular diseasescholesteroldiabeteshemoglobinhigh blood pressureparkinson’s diseasevitamin E


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