Who says that small things can’t be special? At least, this is not true in all cases because nuts are very special and nutritional to both humans and animals. In fact, these small packages called “nuts “are powerhouses of healthy nutrients for your daily nutrition. Although they are super rich health foods, yet some of them have their own pros and cons associated with them. Irrespective of some scientific claims and facts, many people still believe that consuming nuts can make you prone to unnecessary fats. Herein are the disadvantages and advantages of consuming nuts.
Contrary to certain myths, nuts contain lots of unsaturated fats that are also touted as good fats. Nuts are loaded with antioxidants, fibers, and proteins in abundance. You should consume nuts daily, though, in moderation. In case you are still very skeptical about nuts, we are providing the pros and cons related to nuts for your help. Don’t miss reading best foods for intestinal irritation syndrome.
A Quick Peek into Cashew Nutrition
In addition to the delectable, tender and sweet flavor of the cashew, nutrition is a consideration that many are forced to look at. The Cashew nuts has naturally occurring fats, and these can make them tough to take for those who struggle with heart disease or weight issues. There are no trans fats in cashews, so this may help you to incorporate a few of them into a snack, salad, or meal without too much worry. There is also no cholesterol in cashew nutrition, making them a better alternative to countless “low fat” processed foods. These nuts are satisfying, flavorful, and packed full of vitamins and minerals, and when consumed in moderation add a great many benefits to your overall health. See bad things that can happen if you eat too many nuts.
Cashew nutrition includes about 5% of our daily needs for potassium, which is the invaluable blood building ingredient which is responsible for the healthy clotting and distribution of blood to all parts of the body. Even though this is not a great amount, every little bit helps. Very low in good carbohydrates, which are the ones that occur naturally and are immediately utilized by the body, the cashew nut offers about 3% of our daily allowance for this nutrient. A touch of fiber never hurts either, and these delicious, buttery little nuts offer about 4% of this element per serving. Here are 11 Proven health benefits of garden egg you might not have known.
Next, we will talk about the vitamins and minerals present in cashew nutrition, and this could take a little time. Cashews have 10% of our daily needs for iron, which is yet another all important blood builder for the human body. The mineral that is most prominent in the cashew nut is copper, and this element is crucial for the absorption and matching of the iron that we consume. Without copper, iron doesn’t help us at all, and these little legumes offer 30% of our daily needs. The next mineral found in Cashew is Manganese, and cashew nutrition will offer 25% of the manganese that you need every day. We now turn to magnesium, and the cashew holds 20% of our RDA per one cup serving.
Advantages of consuming nuts:
The overall benefits of nuts are so numerous, however, below are top advantages of eating nuts that will amaze you.
1. Rich in Minerals and Vitamins
Many of these nuts are loaded with essential minerals and vitamins for your overall good health. These include Vitamins A and B. The minerals found in nuts include selenium, iron, calcium, copper, magnesium, and phosphorus. As such, they are always healthy to eat. Though, the level of nutrients may vary in different type of nuts.
2. Aids in Weight Loss
Despite the fact that many people will disagree on this point, it is a proven fact that nuts help to shed extra calories if eaten in moderation and with caution. This is very true with nuts such as almonds, pistachios, and cashews. These nuts contain so much of fibers that help to curb your appetite significantly. As such, they control your weight as well.
3. Lower the level of Cholesterol
Another advantages of consuming nuts is that when you begin to eat healthy nuts, it lowers down LDL blood and total cholesterol in your body. This is primarily due to the content of unsaturated fats in them. These nuts contain so much of polyunsaturated as well as monounsaturated fats in them. In the same vein, many raw nuts have higher levels of phytosterol that controls the risk of any cardiovascular ailment or problem.
4. Rich in Omega 3 Fatty Acids
Walnuts are high loaded with omega 3 fats. Walnuts also have lots of ALA along with some other nutrients. Medical experts have confirmed that these nutrients collectively help to reduce oxidation or inflammation in your body. So, they are always good for your heart.
5. Reduces chances of Diabetes
Nuts have also been seen to affect the level of insulin and glucose neutrally. As such, they reduce the risk of diabetes. Also, they constitute a healthy eating option for diabetic patients. The likes of peanut butter help to lower the risk of Type- 2 diabetes, especially in women. Also, nuts like almonds substantially reduce the chances of postprandial glycemia.
6. Rich in Dietary Fibers and Plant Proteins
Nuts contain lots of plant proteins which makes them the best alternative to meat as well. A nut takes care of the blood vessels with their high content of amino acids. This is yet another advantages of consuming nuts.
Disadvantages of consuming nuts:
There are enough healthy reasons to add raw or dry roasted nuts in your daily routine. However, there are some risks associated with eating too many nuts.
Below are some proven risks associated with eating too much nuts:
1. High-Calorie Count
Almost every nut contains lots of calories. Almonds are said to be a better choice with the lowest calorie count of 160 per ounce. Refrain from oil roasted nuts that are heated at high temperatures in harmful oils to control your calories.
2. High in Fats
Despite their high content of unsaturated fats, nuts tend to put on this extra baggage with processing and flavors. Sometimes, nuts are treated with preservatives and unhealthy chemicals that increase the level of sodium and sugar in them.
3. High level of Oxalates
Mostly, nuts have a considerable amount of oxalates. Formation of stones in kidney occurs when these oxalates accumulate in the body fluids and crystallize.
4. May lead to Acne
Most of the nuts contain certain oils that are unhealthy to your skin. Those with sensitive skin must eat nuts in moderation to avoid breakout of acne.
These are some of the reasons that are enough to restrain you from eating nuts above acceptable limits. If you want to chew these nuts daily for better health, unprocessed, raw, and light salted nuts in moderate servings are the best option for you.