All edible nuts are a great source of healthy fats and proteins, but some of them have more therapeutic benefits, and by consuming them you can prevent diabetes and heart disease, as well as their consumption has a great effect on lowering cholesterol and lowering They weigh. In this article from Hi doctor We have dealt with the healthiest edible brains.
One healthy diet It is one of the main pillars of maintaining the health of the human body. Meanwhile, some foods offer significant health benefits that distinguish them from other options, including edible nuts.
All edible brains are great sources of healthy fats and protein, but some have more nutrients that can help you lose weight, lower your cholesterol, and even help prevent diabetes and heart disease. In the following, we will get more acquainted with the best edible brains.
5. Almonds
There are many reasons to eat edible nuts, but some have more health benefits than others. Almonds It is one of the most popular snacks and snacks and is just as good as it is delicious.
Almonds contain phytates with anti-inflammatory properties as well as the essential minerals phosphorus, magnesium, copper, and manganese. A new study shows that men and women with elevated levels of moderate bad cholesterol (LDL) who consumed between 16 and 36 cashews a day experienced a reduction in total cholesterol and bad cholesterol levels after one month of consuming this food. .
Another study showed that a compound called anacardic acid found in cashews could improve the way cells receive glucose, indicating the nutrient’s potential ability to help people with diabetes.
4. Macadamia
Macadamia, also known as the “Queen of Edible Brains”, is native to Australia. Cardiovascular benefits and reduction of bad cholesterol are among the items mentioned in a study published in the journal Nutrition on macadamia consumption. In this study, only 15 macadamia nuts were substituted for snacks with similar calories, but improved total cholesterol and bad cholesterol levels were obtained. This healing process developed in adults with hyperlipidemia (high levels of fat in the blood), so eating a small amount of macadamia instead of other snacks may be a beneficial lifestyle change.
Another study found a reduction in biomarkers for inflammation and oxidative stress in people who received 15 percent of their calories from macadamia nuts, suggesting that coronary heart disease could be prevented. Macadamia is also a good source of thiamine and manganese. In short, macadamia nuts seem to have cardiovascular benefits, so adding it to a heart-friendly daily diet is not a bad idea.
3. Pistachio
Pistachio It offers a variety of health benefits, especially for people with diabetes and pre-diabetes, as well as those who want to lose weight.
The results of a study published in the journal Metabolism showed that adults with diabetes who ate pistachios daily for a month experienced significant improvements in cholesterol and triglyceride levels. The results of another study showed that consuming pistachios for four months resulted in improved blood sugar control in adults with prediabetes.
Pistachios contain resveratrol, an antioxidant associated with better glucose levels in diabetes. Pistachio consumption can help improve insulin resistance and inflammatory markers. The anti-inflammatory benefits of pistachios may be due to phytochemicals such as phenols, proanthocyanidins and flavonoids. Also, pistachio consumption can improve the size of the waist and fasting blood sugar. In addition, pistachios are rich in potassium.
2. Almonds
The results of a study published in the journal Nutrition show that eating almonds can help reduce body weight, belly fat, and blood pressure in obese people. Participants in the study provided 15 percent of their calorie intake through almonds for 12 weeks.
Almonds can also help boost memory. The results of a study conducted in 2016 showed better control of glucose, improved triglyceride and cholesterol levels and reduced waist size in adults with diabetes in just three weeks after starting to eat almonds.
Almonds are an excellent source of vitamin E, calcium, magnesium, and folate. Almonds are one of the most popular snacks and are also eaten in the form of almond butter, almond milk, and almond flour.
1. Walnut
Walnuts are said to be the oldest known tree food in the world, dating back 10,000 years. Walnuts are the only edible kernel containing omega-3 fatty acids, which have been linked to anti-inflammatory benefits, making them one of the top options for fighting inflammation.
In particular, walnuts are rich in alpha linoleic acid, which omega-3 fatty acids have been linked to improving bone health and preventing cardiovascular disease and diabetes. The results of a study published in the Journal of the American Heart Association showed that following a nut-rich diet for one year resulted in improved total cholesterol and bad cholesterol levels in obese women.
Walnuts may also have more heart benefits. A study published in the journal Nutritional Biochemistry found that women who consumed about two ounces (56.6 grams) of walnuts a day experienced improved function of small blood vessels. Similarly, a study published in the American College of Nutrition found that a diet high in walnuts improved blood flow and blood pressure in overweight adults.
Along with strong antioxidant properties, the proteins in walnuts fight colon and breast cancer cells. Some studies have shown the ability of walnuts to inhibit the growth of breast, colon, prostate and kidney cancers in mice. Another animal study showed inhibition of the growth of colon cancer cells.
Undoubtedly, human studies are needed, but these findings are also promising. Walnuts appear to offer a wide range of health benefits and are also rich in specific phytochemicals – in particular, phenols, phytates and phytosterols – which make this food the top edible brain you can find. Fit your diet, convert.
Source: The Age of Iran
