Nuts are simple dried fruits consisting of edible seed kernels in a hard, inedible outer shell that usually needs to be cracked to release the kernel inside. Common nuts consumed by many are almonds, cashews, chestnuts, hazelnuts, macadamia nuts, peanuts, pecans, pili nuts, pistachios and walnuts. It can be eaten raw, roasted or steamed and can be enjoyed as a whole, nut butter, chopped or sprinkled on food.

Generally, all nuts are highly nutritious and a great source of many nutrients. They are good sources of healthy monounsaturated fats, protein, fiber, and many different vitamins and minerals. Nuts are also among the dietary plants with higher content of antioxidants. This helps protect the body’s cells to combat oxidative stress that may cause cell damage and increase disease risk. Consuming nuts help lower total and “bad” LDL cholesterol and triglycerides and boost levels of “good” HDL cholesterol.

Moreover, several studies have shown that nut consumption can promote weight loss since they are high in fiber that can increase feelings of fullness, decrease calorie absorption and improve gut health. Research has also shown that the body doesn’t absorb all the calories in nuts, as a portion of fat is trapped within the nut’s fibrous wall during digestion. Nuts included in the diet can help people with type 2 diabetes and metabolic syndrome because it reduces blood sugar levels, blood pressure level and other health markers.

Nuts bring a variety of health benefits to the body as they contain a wide range of essential nutrients. Nuts are an ideal snack, inexpensive, easy to store or pack and should be included in your healthy diet. (NOILaurito/OIC-NPCFlores)