4 nuts are by far a much better alternative for snacking between meals than cookies, pretzels, or chips. They are more nutritious, energizing, and protect our health in many ways.
Often, simple foods are also the best. This is certainly the case with nuts, which nature has endowed with proteins (15 g/100 g), healthy fats (60 g), fiber (2.4 g), antioxidants, as well as many vitamins (A, B, C, E, and P) and minerals (sodium, potassium, calcium, magnesium, phosphorus, sulfur, iron, copper, zinc, and iodine).
Among the most well-known properties of nuts, the most popular is their effect on brain functions. It is no coincidence that nuts resemble a brain. The fatty acids in their composition improve memory and have a sedative effect, significantly reducing stress. They alleviate depressive moods and create a state of calm and relaxation.
1. Prevent stroke
When consumed in a quantity of 4 per day, nuts prevent the occurrence of stroke, according to a study conducted by American researchers at Barcelona’s Hospital Clinico.
2. Reduce the risk of type 2 diabetes
The likelihood of developing diabetes decreases by 30% in individuals who consume at least 30 g of nuts per day, 5 times a week. Monounsaturated and polyunsaturated fats improve insulin sensitivity.
3. Maintain healthy eyes
A rich consumption of nuts, ophthalmologists at Brigham Young University assert, prevents the destruction of photoreceptors, the most important cells of the retina, significantly reducing the risk of developing AMD (age-related macular degeneration).
4. Treat heart rhythm disorders
The beneficial effect is due to the presence of alpha-linolenic acid in their composition. The protective fats in nuts counteract the effects of saturated fats in the diet.
5. Alleviate stomach and intestinal diseases: ulcers, dyspepsia, irritations, heartburn, diarrhea, constipation.
6. Regulate endocrine functions
Nuts are useful in cases of pituitary disorders and adrenal insufficiency, menstrual cycle disorders, and even during menopause.
7. Protect bone and dental health due to their high phosphorus content.
8. Combat prostate cancer
Researchers at the University of California, Davis, have discovered that nuts reduce the level of insulin-like growth factor 1 (IGF-1), which plays a role in triggering prostate cancer.
9. Protect women from breast cancer
Researchers at Harvard University found that regular consumption of nuts (two or more servings per week) reduces the risk of breast cancer by up to 36%, due to omega-3 fatty acids, antioxidants, and phytosterols.
10. Increase male fertility
American researchers at the University of California found that frequently consumed nuts significantly increase both the quantity and quality of sperm.
