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Top 5 Nuts And Their Health Benefits

Nuts are the most nutritious dry fruits that usually contain a hard shell and seed. Almond, Cashew, Walnut, Peanut and Pistachios are some important nuts that can be eaten in our daily life to have good health. All these nuts are powerful in preventing many life threatening diseases like heart problem, hear attack and cancers, as they contain antioxidants and mono unsaturated fatty acids.
Peanuts

Peanuts
Since belonged to the legume family, they are not really nuts. They are grown in the root system of the plant and contain rich protein, dietary fiber, mono unsaturated fatty acids, active antioxidants like resveratrol and p-coumaric acid, Vitamin E and Vitamin B complex and minerals like Copper, Calcium, Iron, Potassium, Manganese and Magnesium. The presence of mono unsaturated fatty acids and active antioxidants is responsible for preventing heart diseases and heart attack. P-coumaric acid will fight against stomach or colon cancer. The resveratrol is powerful to prevent serious diseases like brain stroke, as they can increase the health of blood vessels of brain. Vitamin E and Vitamin B complex nourish the nervous system to maintain youthfulness. The formation of bladder stones can be prevented with the eating of peanuts. The dietary fiber in them helps to avoid constipation. In fact, eating weekly twice or thrice 60 gm of peanuts can supply all the essential nutrients required for good body health.    

Almonds

Almonds
Almonds provide rich protein, dietary fiber, antioxidants, Vitamin E, Vitamin A, Vitamin B1, Vitamin B2 and minerals like Calcium, Selenium. Two or three almonds a day will strengthen bones and teeth. The antioxidants present in them will fight against cancer diseases. These are the ones which are more effective than peanuts in lowering bad cholesterol level in our blood and keeping good heart health. It has been proven that weekly thrice eating of almonds will prevent obesity problem. Naturally these nuts will reduce the risk of getting brain related diseases as they can supply micro-nutrients like riboflavin and L- camitin. They can also avoid a serious bone disease called osteoporosis.

Pistachios

Pistachios
Belonging to cashew family, these are the most delicious nuts provided with all essential micro nutrients required for good health. Like other nuts, they are also enriched with mono unsaturated fatty acids that are favorable for good health of heart. The antioxidants in these nuts ensure healthy heart and skin. Being the excellent source of Vitamin E, it offers protection to skin cells from oxidation during metabolism. It's note worthy that these nuts provide more amount of copper than other nuts, that would be required for red blood cell synthesis and metabolism. The studies have shown that phytochemical substances in pistachios like carotenes work against skin diseases and cancers. All these good contents have made it powerful to fight against ageing.

Cashews

Cashews
These are tropical growing plants originated from Brazil and later spread over countries like India, Vietnam and African countries. It appears on the top of false fruit called cashew apple. The outer layer of the cashew nuts are having toxic substances which might be irritative to the body skin. In the process units, the outer layers will be removed after a mild roasting to get edible kernels which are known as Cashew nuts. They are noted for their high fat content in the form of mono unsaturated fatty acids like oleic and palmitoleic acids which are good for heart health. These mono unsaturated fatty acids lower the bad LDL cholesterol level and help increasing good HDL cholesterol so as to prevent heart diseases and brain strokes. It contains vitamins like Vitamin A, Vitamin E, Vitamin C, Vitamin B1, Vitamin B2, Vitamin B6 and minerals like copper, manganese, magnesium, iron, seleneium and zinc required for our good health.  Rich dietary fiber content will help to cure constipation problem. Flavonoid zeaxanthin is another important ingredients which are proved as beneficial for eye health.

Walnuts

Walnuts
Protein and dietary fiber rich walnuts are belonged to Juglandaceae plant family. The research studies have shown that the walnuts can increase the fat oxidation and eating of these nuts will cure obesity problem.  The presence of Omega 3 fatty acids like linoleic acid, alpha linolenic acid, arachidonic acid and other mono unsaturated fatty acids like oleic have made it powerful to increase good cholesterol and decrease bad cholesterol level in our body. The active phytochemical substances like carotenoids, ellagic acid, melatonin and Vitamin E can work against cancer, aging and nervous problems. Enriched vitamins and minerals will give a total nourishment to the body and improve the immune system. It is realized that these nuts are provided with more amount of polyphenolic antioxidants than any other nuts.
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