Rather than opting for foods such as burgers or pastries which are fat-rich, you can choose nutrients-rich foods such as fruits, raw vegetables, dry fruits and nuts. If you ask me, my kitchen is always packed with jars of different dry fruits and nuts which are rich in antioxidants, minerals and crucial vitamins that the human body needs for various body functions. There are some incredible health benefits these Australian nuts offer to you which you should not miss.
Australia is known for a wide range of agriculture products. The country has a unique climate that helps to produce various products throughout the year, especially various types of nuts. If we have to strictly talk about nuts only, we have a wide range of varieties available to have in our homes such as almonds, walnuts, peanuts, cashews and Australian macadamia nuts. You might not have heard about macadamia nuts if you are new to Australia, but they are large and now ubiquitous nuts which taste similar to butter and have some good nutrition value. You can add them well with fish or in baked goods such as cookies and pies.
Raw nuts are rich in nutrients and can be a perfect option for snacks between the regular meals. Some of the health benefits are described below.
- Reduce cholesterol levels,
- Reduce inflammation in body
- Improves heart health and
- Help fight diseases such as diabetes, stroke, and metabolic syndrome.
Let’s Discuss Some of the Health Benefits of Nuts in details
1. Nuts are Rich in Many Nutrients
If you only look at the nutrition value of foods like me, you will love nuts which are rich in various types of nutrients such as protein, healthy fat, carbs, fibre, vitamins such as vitamin E and C, minerals such as phosphorus, copper, manganese, selenium, and magnesium. Nuts such as macadamia nuts are rich in fibre content, manganese, thiamine and healthy fats. Pistachio nuts are known for improving heart health as they increase good cholesterol HDL levels.
2. Loaded with Antioxidants
Nuts are said to be antioxidant powerhouses and can neutralise free radicals and help to fight the oxidative stress. Also, nuts such as walnuts and almonds are known to be protective for delicate fats in your cells and prevent their damage by oxidation. Nuts also improve polyphenol levels, one of the important antioxidants, in the body. Also, nuts are believed to decrease bad cholesterol levels in the body.
3. Improves Heart Health
High blood pressure, high cholesterol and triglycerides levels are dangerous for a healthy heart. Nuts are known for reducing bad cholesterol levels and increasing healthy and good HDL cholesterol levels. In addition to that, they also lower your blood pressure and maintain healthy blood glucose levels. Overall, they protect your heart and prevent cardiovascular diseases.
4. Help in Weight Loss
Though nuts are considered high-calorie food, many studies prove that they can help in reducing weight. Nuts help in reducing weight, especially in the waist area. Studies show that though nuts are high in fats, not all of them are absorbed by the body as some fats stay trapped within the fibrous wall of the nuts during digestion. Rather than going for burgers and deep-fried junk foods, opt for nuts which promote weight loss.
5. May Lower Cholesterol and Triglycerides
As we have discussed above, nuts promote good heart health by reducing bad cholesterol and triglycerides which directly affect heart health. Pistachios are popular Australian nuts that may lower triglycerides in people with obesity and diabetes. Studies show that nuts are rich in monounsaturated and polyunsaturated fatty acids which are responsible for reducing the cholesterol levels in the body. Also, macadamia nuts are good at reducing bad LDL cholesterol levels.
6. Beneficial for Type 2 Diabetes and Metabolic Syndrome
Type 2 diabetes can lead to many other life-threatening diseases such as heart attack, stroke and kidney failure. Metabolic syndrome refers to a set of risk factors which might increase your risk for cardiovascular diseases, stroke and others. Nuts are believed to be the best foods for patients who suffer from type 2 diabetes and metabolic syndrome. They don’t raise blood sugar levels due to their low carbs content. Also, nuts lower oxidative stress and blood pressure too. Pistachios are the best food for people with type 2 diabetes.
7. Reduces Inflammation
Nuts also have anti-inflammatory properties and also they can reduce C-reactive protein in the body. High levels of C – reactive protein is not good for the heart’s health. Inflammation helps your body to defend against injury, bacteria, and other harmful issues, but chronic inflammation can cause damages to the organs. Almonds, pistachios, Brazil nuts and Australian macadamia nuts are found to be good at reducing inflammation in the body.
8. Rich source of Beneficial Fibres
There are some astonishing benefits of fibre and when your body cannot digest fibre, the bacteria in your colon can. You need to add some probiotics in your body for healthy bacteria. When you eat fibre-rich foods, your gut bacteria turn it into short-chain fatty acids which improve gut health and help in preventing diabetes and obesity. Also, fibre makes you feel full and you might not add more calories to your diet. Nuts, especially walnuts and almonds are great sources of beneficial fibres.
9. Reduces Risks of Heart Attack and Stroke
Nuts are believed to protect your heart from cardiovascular diseases and can lower bad cholesterol levels, and improve artery function and beneficial in inflammation reduction. Studies have shown that patients with high bad cholesterol levels were put on a diet plan full of nuts and the results were noticeable. The amount of LDL cholesterol was reduced to a significant level.
There are some fabulous health benefits of Australian nuts and I always encourage people to add them in their daily diet plans. The next time when you visit a mall or shop groceries online, spare a budget for healthy nuts to reap all the benefits they have to offer.