“Nuts make every day a little brighter.” – Unknown
Discover these ten secret reasons to go nuts and remarkable health and beauty benefits that nuts bring to the table. “Stay nuts, stay beautiful.” – Unknown
Nuts, small but mighty, have long been celebrated for their rich nutritional profile. Packed with essential nutrients, they offer a myriad of health benefits that extend beyond internal well-being, encompassing skin radiance and overall physical vitality.
10 Secret Reasons to Go Nuts
1. Nuts are nutrient powerhouse
Nuts are a veritable treasure trove of nutrients. They are rich in heart-healthy monounsaturated fats, protein, fiber, vitamins (such as vitamin E, folate, and niacin), and minerals (including magnesium, zinc, and potassium). These elements work in synergy to support bodily functions, enhance energy levels, and promote vibrant, glowing skin.
“Make every day nutty and full of flavor.” – Unknown
Nuts are a fantastic source of minerals like calcium, magnesium, and phosphorus. These are crucial for maintaining healthy bones and teeth. Nuts can help prevent osteoporosis and support overall skeletal health.
Research shows that due to their nutrient content, making nuts a regular part of your diet helps strengthen your immune system, protect against chronic diseases, improve your mood, come you’re your nerves, increase your brain power, and regulate your weight. Nuts are full with biochemicals that super beneficial for your inside out beauty.
2. Nuts are super rich in beauty vitamins – vitamins B
Eating nuts on a regular basis you can enjoy all the health benefits that these vitamins provide. Nuts are a fantastic source of biotin, a B-vitamin essential for hair health. Biotin promotes hair growth, texture, and strength, helping to prevent hair loss and breakage. Including nuts in your diet can lead to a fuller, more lustrous mane.
- Thiamine (Vitamin B1) is needed for the metabolism of sugars and amino acids, for keeping the nervous system healthy, and for improving memory and concentration.
- Riboflavin (Vitamin B2) is required by the body for cellular respiration.
- Niacin (Vitamin B3) supports the functions of the nervous and digestive system.
- Pyridoxine (Vitamin B6) can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety.
- Folic Acid (Vitamin B9) is needed for energy.
3. Nuts are great for your brain health
Nuts are “food for thought”, speaking not figuratively but literally. Your diet affects your brain health. Big time! In the paper “Lower brain and blood nutrient status in Alzheimer’s disease”, published in 2017, a group of scientists from the Netherlands stated: “The current data show that patients with Alzheimer’s disease have lower levels of choline, vitamin B12, folate, vitamin C, and vitamin E. Directionally, brain nutrient status appears to parallel the lower circulatory nutrient status.” Researchers from the University of Barcelona found that people had higher levels of serotonin metabolites after nut consumption.
- Amino acids from proteins are building blocks for brain chemicals known as neurotransmitters that enable brain cells to communicate with each other including dopamine, serotonin, acetylcholine, norepinephrine, and endorphins.
- Vitamin B9 strengthens memory and concentration while preventing Alzheimer’s disease.
- Vitamins E and selenium are powerful antioxidants that fight free radicals preventing brain cell from oxidative
- Phosphorus is a core component of ATP
- Magnesium is the brain “master mineral” because it is involved in hundreds of biochemical reactions in the brain.
By adding a small handful of nuts to your daily menu, you can boost your brain health, stabilize your mood, and improve your focus, memory, and ability to learn.
4. Nuts are rich in anti-stress nutrients
Nuts are especially rich in anti-stress nutrients: B vitamins, magnesium, zinc, and selenium. A small handful of them will put you back on track.
5. Nuts increase production of “happy hormones”
Food is directly linked to your brain which creates your “state of happiness”. There are four major happy hormones – dopamine, oxytocin, serotonin, and endorphins. Nuts and seeds can greatly improve your mood and increase your tolerance to stress because they are packed with nutrients essential for happy hormones:
- Zinc and selenium for serotonin synthesis
- Amino acids tryptophan for serotonin and dopamine production. Serotonin produces your happiness, and tryptophan produces serotonin.
- Vitamin B6 for dopamine and serotonin production.
A small handful of nuts is an easy and delicious way to shape up and feel fantastic.
Eating nuts can make you happier. Don’t believe it? It won’t hurt to try!
6. Nuts are loaded with vitamin E
This powerful compound combats oxidative stress, reducing the signs of aging and contributing to a youthful, radiant complexion. Antioxidants also play a crucial role in protecting skin cells from damage caused by free radicals.
Vitamin E helps to keep the hair shafts strong and prevents them from breaking. The vitamin’s antioxidant properties could help reduce the amount of oxidative stress and free radicals that cause the hair follicle cells in a person’s scalp to break down. Also, vitamin E may also help your skin stand up to environmental stressors from the inside out.
The abundance of vitamin E in nuts aids in maintaining skin elasticity. This vitamin supports collagen production, a vital protein responsible for skin’s firmness and suppleness. Regular consumption of nuts can contribute to a smoother, more youthful complexion, while also helping to reduce the appearance of fine lines and wrinkles.
7. Nuts are diabetes friendly
Nuts have a very low Glycemic Index (GI) which makes them frequently recommended for people with insulin resistance such as Type 2 diabetes.
The glycemic index represents the rise in a person’s blood sugar level two hours after consumption of the food. The glycemic effect of foods depends on a number of factors, the major of them are
- the type of carbohydrate and its amount
- the fatty acids profile
- the protein content
The glycemic index for all nuts is very low (typically between 0-20) due to the fact that nuts contain very small amounts of carbohydrates.
8. Nuts are good for weight loss
Contrary to the popular belief, nuts are not “fattening” if eaten in moderation. As reported in The Epoch Times (April 17, 2015), nuts can help you to reduce your risk of obesity. Purdue University’s Professor of Foods and Nutrition, Dr. Richard Mattes claims that nuts can actually suppress both the appetite and the brain’s desire for food, which can lead people to overeat even when they are full.
They are rich in dietary fiber that contributes to the sensation of feeling full for longer, despite eating only a small amount. Numerous studies state that adding healthy amounts of nuts to your diet can help you to maintain your ideal weight over time.
The mono-unsaturated fats and proteins satisfy the appetite and prevent over-eating. Published in 2006 in the “American Chemical Society”, the study “Korean pine nut may offer help for obesity” has shown that pine nuts are rich in pinolenic acid that curbs appetite. The acid causes the triggering of two hunger suppressants that provide a sense of fullness. The highest percentage of pinolenic acid is found in Siberian pine nuts.
9. Nuts are the easiest and healthiest snack on the go
Nuts are the perfect snack – small, nutritious, and packed with flavor!
There are no easier and healthier snacks but nuts (plus dried fruits if you like): you only need a few seconds out of your busy day to wrap them up. No need for a complicated or fancy setup to enjoy these delicious treats. It is the snack that won’t spill, stick or needed to be warmed up. Just unwrap it whenever and wherever you want and enjoy. Whatever the occasion, there are nuts (plus seeds and dried fruits if you prefer) for every taste: make a mix or just enjoy your favorite ones.
“Nuts are the perfect portable snack for any adventure.” – Unknown
10. Nuts are vegan superfood
The nutrients of concern for vegans are: proteins, omega-3 fatty acids, cholesterol, iron, zinc, calcium, and vitamin B12. All vegans need to plan the composition of their nutrition with due care. Adding various kinds of nutrient-dense nuts makes a significant contribution to a vegan diet because each kind of them offers different dietary benefits to meet requirements for important nutrients – apart from vitamin B12.
How many nuts should you eat per day?
The health authorities of Canada and United States recommend 1.5oz of nuts a day (or about 42 grams, or roughly 1/3 cup), which is equal to a small handful.
A handful of nuts corresponds to a standard serving size and is approximately equal to:
- 24 shelled almonds
- 14 shelled walnut halves
- 16 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 28 peanuts
- 2 tablespoons of pine nuts
- 45 pistachio kernels
- 7 Brazil nuts kernels
- 3 tablespoons of seeds (sunflowers seeds, pumpkin seeds, chia seeds, flax seeds, sesame seeds
- mixed nuts: about two of each of the ten nut varieties
Nuts are nature’s small wonders, offering an impressive array of health and beauty benefits. From heart health to radiant skin and lustrous hair, the nutrients packed within these tiny powerhouses make them an essential addition to any balanced diet. By incorporating a variety of nuts into your meals and snacks, you can enjoy not only their delectable flavors but also their remarkable contributions to your overall well-being and beauty.