Can you Eat Nuts Every Day? We add crunch and flavor to our daily foods using a variety of nuts. From salads and gravies to candies and other desserts, nuts are used in almost every type of recipe. Nuts are also good enough to consume on their own. Almonds, cashews, pine nuts, pecans, peanuts, pistachio, hazel, macadamia, you name it; all nuts have their distinct taste and loads of health benefits.
Can You Eat Pecan Nuts Every Day
The World Health Organization and the American Heart Association recommend eating a handful of nuts on a daily basis. Children and adults should take 1.5 ounces of whole nuts daily, equivalent to three tablespoons.
People facing obesity or cholesterol issues should avoid eating a handful of nuts that are rich in cholesterol. Nuts are known to maintain high blood cholesterol levels. It is good to consume nuts when you have cholesterol issues. However, it is better to consume nuts like pecans, cashews, and walnuts in fewer amounts that are rich in fats. Instead, add in more almonds and peanuts with a few rich fatty nuts.
When you are consuming nuts daily, be sure to eat the unsalted ones. Consuming salted nuts daily can increase the number of salts in the blood leading to higher blood pressure.
Benefits of Eating Nuts Every Day
Despite having high-fat content, nuts have several health benefits. They are also linked to weight benefits. The nutrition profile of the nuts makes them ideal to munch as a snack or include in daily food. They are high in good fats, low in carbs, and are rich in vitamins, anti-oxidants, and important minerals. That being said, nuts are perfect for those who are on a low-carb diet. Here are some health benefits of consuming nuts every day.
Nuts are the powerhouses of antioxidants. Anti-oxidants are best at combating oxidative stress in your body. Anti-oxidants neutralize the oxidative radicals responsible for causing cell damage and increasing the risk of several diseases. Studies also suggest that anti-oxidants in almonds and walnuts protect the delicate fat tissues from getting damaged by oxidation, and removes bad cholesterol or LDL.
In fact, Dr. Oz says that "pecans are the most antioxidant-rich tree nut, and are ranked by the USDA among the top 15 foods with the highest antioxidant capacity. A brand-new study shows consumption of Omega-3 rich foods like pecans can dramatically reduce the risk of neural degeneration."
Although nuts are high in calories, they include good fats that can increase metabolism and help you lose weight. According to one large study analyzing the effects of the Mediterranean diet, people who ate nuts daily lost around 2 inches from their waists. The loss of weight was more significant than those who consumed olive oil regularly.
Interestingly, your body does not consume all the calories present in the nuts. Several studies explain that a portion of fats from the nuts stays within the fibrous wall of the nuts throughout the process of digestion. Recent studies also say that your body absorbs 5% and 21% from pistachios and walnuts, respectively.
Lowering of Cholesterol
Nuts, like pecans, are known to have a good effect on cholesterol and triglycerides level. All nuts contain a good amount of fiber. Fiber is effective for lowering cholesterol. It also makes you feel full so that you tend to overeat when you consume nuts daily. Several studies have shown that pecans, almonds, pistachios, and macadamia nuts are good for lowering the cholesterol level. In a 12-week study of obese people, those consuming pistachios showed 335 lower levels of triglycerides.
Nuts not only help in lowering LDL and triglycerides but have other benefits for the heart as well. Good fats in the nuts help to strengthen the arterial walls in the heart. Vitamin E in nuts prevents the development of plaque in the arteries, thus reducing the risk of stroke and other coronary heart diseases.
Consuming nuts regularly is necessary for a healthy heart, good digestion, and can also help in maintaining weight. However, everything is good in its moderation, so nuts must be consumed on a serving of a small handful or 1.5 ounces.