Nuts and Seeds: Bite-sized Nutrition for Weight Loss Success: Dry fruits with one seed are nuts. Although nuts are high in oil, they are also high in fiber, healthy fat, vitamins, and plant protein. A hard, leathery, textured shell protects nuts.
Hazelnuts, pecans, and chestnuts are nuts. However, botanically, peanuts and almonds are not nuts. In the legume family are peanuts and almonds. Nuts have been the most important nutrient-rich food since ancient times. That time, seven nut varieties were discovered.
Nuts and Seeds: Bite-sized Nutrition for Weight Loss Success
These included wild almonds, prickly water lily, water chestnuts, two types of pistachios, and acorns. Stone tools were also used to crack nuts. Many religious references in the Bible mention nuts. Joseph’s brothers traded grain for pistachios and almonds on their second trip to Egypt.
Vitamins, minerals, protein, iron, omega-3 fatty acids, manganese, and riboflavin are found in nuts, making them very healthy. They also have folate, resveratrol, carotenes, lutein, cryptoxanthin, and other antioxidants. These powerful nutrients regulate blood pressure, heart rate, and red blood cell production.
Nuts for Weight Loss
1. Walnuts
Walnuts are 65% fat, but they don’t encourage obesity because they cut down on other foods. Because walnuts contain enough fiber to keep the belly full. As a result, it keeps you full and reduces snacking, lowering calorie intake.
Protein and polyunsaturated fats are in walnuts. Polyunsaturated fat contains healthy omega 3 and omega 6 fatty acids. Walnuts contain Alpha-Linoleic acid, which burns fat faster and improves heart health. Researchers found that walnuts stimulate the right insula, which controls appetite and cravings.
Polyunsaturated fats may lower ghrelin, according to research. Ghrelin alerts the brain to hunger. Copper in walnuts boosts immunity, blood vessel growth, and energy. Walnuts lower cholesterol, blood pressure, and heart disease risk.
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Walnut Nutrition:
- Calories: 185
- Fat: 18.5 g
- Protein: 4 g
- Four grams carbs
- Fiber: 2 g
- Copper: 50% DV
- Mg: 11% DV
- Manganese: 42% DV
Walnuts are beneficial when eaten morning and night. Energy, strength, and appetite suppression are provided. Nighttime walnut consumption relieves digestive issues and prevents constipation and bloating. Seven whole walnuts per day are allowed.
2. Pistachios
Pistachio comes from the Greek word for “green nut,” “pistakion.” Thousands of years ago, people ate this nut. Vitamin B6, B1, protein, fiber, and phosphorus are in pistachios. It is one of many low-calorie, low-fat nuts. Additionally, it boosts metabolic and immunological health.
According to a study, weight loss program participants lost weight with or without pistachios. However, regular pistachio consumption reduced blood pressure and increased antioxidant levels. Pistachios are high in fibre, which keeps you full and reduces snacking. Thus, it aids weight loss.
Antioxidants like flavonoids, carotenoids, lutein, zeaxanthin, anthocyanins, and proanthocyanidins are abundant in pistachios Antioxidants reduce inflammation, cardiovascular disease risk, blood pressure, sugar, and cholesterol.
Pistachio Nutrition:
- A 28-gram pistachio contains:
- Calories: 185
- Fat: 18.5 g
- Protein: 4 g
- Four grams carbs
- Fiber: 2 g
- Copper: 50% DV
- Mg: 11% DV
- Manganese: 42% DV
3. Almonds
The most popular dry fruit is almonds, which are good for the heart and brain. It is abundant in fiber, protein, vitamin E, magnesium, minerals, and antioxidants. Contains enough fiber to aid weight loss, almonds lower bad LDL cholesterol and fat.
Research shows that almond-rich diets lose an extra pound of weight than high-carb diets with similar calories. Another study shows almonds aid weight loss. The study included 65 overweight type 2 diabetic adults. 70% ate a 1000-calorie liquid diet with 3oz of almonds, and the rest ate the same with complex carbohydrates.
Almonds’ vitamin E and fat-soluble nutrients support the immune system, cellular communication, and oxidative damage prevention. Almonds also promote Bifidobacteria and Lactobacillus growth. These bacteria improve digestion and gut health.
Almond Nutrition:
- 28 grams roasted almonds:
- 170 calories
- Fat: 15 g
- Protein: 6 g
- Carbs: 6g
- Fiber: 3 g
- Vitamin E: 45% DV
- Magnesium: 19% DV
- Manganese: 27% DV
- Some benefits of eating nuts in the morning. So eating almonds in the morning maximizes their
- health benefits. Daily intake should be 6-8 almonds.
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