Studies show that those who eat nuts more than three times a week had a reduced risk of dying from cancer or cardiovascular disease than non-nut eaters. Raw nuts, especially walnuts help lower blood pressure and blood lipids to thwart chronic disease. Walnuts have particularly high content of alpha-linoleic acid, which help heart arrhythmia and phytochemicals, which is an antioxidant. Antioxidants fight the free-radical damage that contributes to cancer, heart disease, premature aging and cell death. Walnuts also contain fiber and minerals such as calcium, magnesium and potassium which contribute to their healthy effect. Walnuts are a beneficial part of a healthy diet and are the best source of antioxidants, containing twice the amount as normal nuts. One gram of walnuts contain nearly 70 unites of polyphenols. A handful of walnuts contain almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut.
Reduce heart attack risk.
Lower ‘bad’ cholesterol.
Protects artery walls from damage — flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease.
Help build strong bones and teeth because of the phosphorus in them.
Provide healthy fats and aid in weight loss:
Lowers the rise in blood sugar and insulin after meals.
Helps provide good brain function — contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.
Nourish the nervous system — help increase high intellectual level and longevity.
Alkalize the body
Prevents Cancer — Proanthocyanidins are a class of flavonols which fight against tumor cells by stopping them to divide further. These proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells and keeps you away from colon cancer. This is one of the major cashew nut benefits.
Healthy Heart — Cashews contain low fat content when compared to other nuts, and contain oleic acid which is very healthy for heart. They are cholesterol free and the antioxidants help prevent heart diseases.
Lowers High Blood Pressure – magnesium present in cashews help lower blood pressure.
Helps Hair – full of copper which is good for your hair.
Healthy Bones, Teeth, and Gums – contains magnesium and calcium.
Healthy Nerves — Magnesium is stored on the bones’ surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract. It also leads to high blood pressure, migraine headache etc.
Prevents Gallstones by 25%.
Helps in Weight Loss — contains good cholesterol.
Anti-oxidants — Selenium, copper, magnesium act as co-factors for many enzymes.
Helps Digestion — help in growth and development, nucleic acid synthesis and digestion.
High on Vitamins — riboflavin, pantothenic acid, thiamin, niacin etc. These vitamins keep you safe from sideroblastic anemia, pellagra, etc.
Free Radicals – help our body to utilize iron properly and eliminate free radicals which cause health problems.
Macular Degeneration — filter Sun’s UV rays and protect us from macular degeneration.
Heart Health — reduce LDL (“bad”) cholesterol and increase the good HDL cholesterol. High in antioxidants such as vitamins A and E, they fight inflammation, protecting blood vessels and reducing risk of heart disease. Even a moderate intake of pistachios has been shown to increase levels of lutein, an antioxidant well known for protecting against oxidized LDL, reducing heart disease.
Diabetes Help — may help to prevent Type 2 diabetes.
Healthy Blood — incredibly rich source of vitamin B6. Vitamin B6 is essential to make hemoglobin, the protein responsible for carrying oxygen through the blood stream to cells, and is also shown to increase the amount of oxygen carried.
Nervous System — vitamin B6 is so abundant in pistachios and has a wide-ranging effects on the nervous system. Messaging molecules called amines require amino acids to develop, which in turn rely on vitamin B6 for their creation. B6 plays a crucial role in the formation of myelin, the insulating sheath around nerve ﬁbers that allows optimal messaging between nerves. Vitamin B6 contributes to the synthesis of serotonin, melatonin, epinephrine and gamma-aminobutyric acid, or GABA, an amino acid that calms the transmission of nerve impulses throughout the nervous system.
Eye Health — contain two carotenoids, called lutein and zeaxanthin, which function as protective antioxidants, defending tissues from damage from free radicals. They have been linked with a decrease in the risk for developing age-related macular degeneration
Immune System — vitamin B6 found in pistachios also helps the body make healthy red blood cells, and helps maintain the health of lymphoid glands, such as the thymus, spleen and lymph nodes, ensuring the production of white blood cells that defend the body from infections.
Skin Health — great source of vitamin E, a powerful fat-soluble antioxidant, essential for maintaining the integrity of cell membranes and often recommended for healthy and beautiful skin. Vitamin E does an excellent job protecting the skin from UV damage, providing daily defense against premature aging and skin cancer.
Antioxidant — contain selenium, which is a natural antioxidant that may help reduce certain types of cancer.
Source of Fiber
Rich in calcium and iron — strengthens the teeth and bones. They also supply iron, which is essential for the proper function of enzymes and red blood cells.
Magnesium — necessary for proper growth of the bones and assists in the body’s ability to release energy.
Potassium — necessary for optimum brain function, as well as regulating the body’s fluids.
Promoting Digestive Health, Relieving Constipation
Boosting Heart Health – contains fiber, heart-healthy monounsaturated fats like oleic acid, and phenolic antioxidants which help prevent coronary artery disease and strokes.. Both of these substances help to prevent coronary artery disease and strokes..
Promoting Bone and Teeth Health, Preventing Muscle Soreness – contains calcium and phosphorous which are essential for the repair and growth of cells and tissues and production of DNA and RNA.
Anti-Inflammatory – rich in magnesium
Reduced Blood Pressure
Reduced Stroke Risk
Breast Cancer Risk – contain oleic acid
Peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well.
Packed with selenium which protects against prostate cancer and other disease. Just one nut contains more than a day’s worth. Eat these sparingly because too much selenium may be linked to Type 2 diabetes Risk.
Weight Loss — contain pinoleic acid, which is effective appetite suppressant.
Cardiovascular Support — great source of monounsaturated fats, which have been linked with lower cholesterol levels and a lower risk of heart attack. They are also high in vitamin E, vitamin K, copper, iron, and manganese, all of which help the cardiovascular system.
High in Iron — great source of iron, which is a key nutrient for many processes of the body, including circulation and nerve regulation. The copper they contain helps the body absorb more of the iron.
Anti-Aging — slows down the aging process because they help to remove free radicals from the body. When higher levels of free radicals are present, signs of aging will increase and those free radicals may also cause cancerous cells to grow. Eating foods high in antioxidants, such as pine nuts, will reduce the risk of these health concerns. The copper in pine nuts also contributes to their anti-aging arsenal.
Eye Health — contain lutein, an antioxidant that is crucial to the prevention of eye diseases such as macular degeneration and cataracts. They also contain vitamin A in the form of beta carotene, another important eye vitamin.
Energy Boost — contains protein and magnesium. It has been found that magnesium helps to improve symptoms of fatigue and it is also beneficial for tension release and muscle cramping alleviation.
* Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted. Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, or to high temperatures that can destroy their nutrients.