Nuts are the God gifts to our nature having abundant health benefits. Especially their role in preventing cardio vascular diseases are enormous. They are rich in omega-3 and omega-6 fatty acids which play great role in prevention of high cholesterol disorders and cardio vascular diseases like coronary artery disease, myocardial infarction, thrombo-embolic phenomenon and heart attack.
Nuts are also rich in vegetative proteins, fibers, phenolic compounds, minerals having abundant role as anti-oxidants in ageing process. Regular consumption reduces the incidence of gall stones in both males and females. They are in the category of high value food items with enormous role in cancer and inflammation. High blood pressure, visceral adiposity, inflammation, metabolic syndrome is positively influenced by daily nuts intake. Even pregnant women can add nuts as part of the regular diet awaiting healthy foetal mental and physical growth.
Role of Omega-3 fatty acids —
⦿ They reduce triglycerides and maintain cholesterol level preventing the risks of ill effects of hypercholesterolemia.
⦿ In turn, reduced triglycerides leads to reduced plaque formation in major arteries in our body. Plaques are composed of triglycerides, cholesterol, calcium. These plaques gradually increase in size by accumulation of more and more fats leading to blockade of major arteries hampering blood circulation. Thus increased level of omega-3 fatty acids prevent such plaque formation reducing the triglyceride level.
⦿Omega-3 fatty acids also decrease overall blood pressure by increasing systemic arterial compliance.
⦿They help in better endothelial function and have anti-thrombotic effects which in turn prevent heart attacks.
The types of omega-3 fatty acids of significant nutritional value are ɑ-linolenic acid(ALA), EPA(Eicosapentaenoic acid), DHA(Docosahexaenoic acid).
Role of Omega-6 fatty acids— Similarly intake of omega-6 fatty acids leads to decrease in overall level of total cholesterol preventing the risk of coronary heart disease, heart attack and stroke.
Nuts rich in omega fatty acids–
1. Walnut– It is full of anti-oxidants and omega fatty acids highly beneficial for a healthy heart. In addition, they reduce blood pressure, control type-2 diabetes.
2. Flaxseeds– They are loaded with both omega-3 and omega-6 fatty acids in addition to anti-oxidants, proteins and fibres.
3. Hazel nuts– They are rich in omega-6 fatty acids. They reduce the LDL level reducing hypercholesterolemia. Some studies show they improve the insulin resistance thus reducing the risk of Type-2 Diabetes.
4. Ground nuts– It is also a good source of omega faffy acids.
Peanuts reduces the overall cholesterol level especially the bad cholesterol LDL level, reduces the inflammation, contains anti-oxidants delaying ageing process.
Studies in supporting evidence—
Thanks for these imp information sir