Nuts must be included in your dietary chart regardless of your fitness goal and physical activities. They are crunchy, convenient, and included in a keto to a vegan diet. Though the fat content is high, there are numerous impressive health benefits. These seed kernels are used in many cuisines or eaten uncooked as a snack, salted, roasted, or otherwise. An assortment of different nuts is highly nutritious; one ounce (28gm) contains 173 calories, 16gram fat, 5gram protein, 3gram fiber, 6gram carbohydrates, and traces of magnesium, potassium, phosphorus, manganese, copper, selenium, and vitamin E. Some variety is more nutritious than other; for instance, one Brazil nut fulfills the reference daily intake (RDI) of selenium.
Opt for unprocessed nuts
One of the overlooked features of nuts is weight loss; many studies show it is closely associated with further weight gain. People who consume nuts tend to grow a dislike for fast processed foods. Nuts are enriched with mono-saturated fat that helps to burn belly fat. Many stores offer unshelled nuts; if you consume those, eat them leisurely, and nuts with shells are time-consuming and hard to digest. If you tend to consume nuts for weight loss, avoid the salted processed nuts or those covered with chocolate, sugar, or honey with added flavors. Roasted or unprocessed nuts give better health benefits. Nuts contain antioxidants, fat, low carbohydrate, and several minerals.
Among all varieties best nut to eat to lose weight is walnut; it contains healthy fat, vitamins, minerals, and fiber that promotes overall health. As there are so many health benefits associated with the walnut, University of California, Davis held a conference to discuss the benefits of walnut. The antioxidant property is more pronounced in walnut than in other varieties due to the presence of polyphenols, melatonin, and vitamin E. Omega-3 contains more in walnut than other species; one ounce (28gram) provides 2.5 grams of omega-3. The polyphenols reduce potential inflammation that may cause diseases such as type II diabetes, heart ailment, cancer, and oxidative stress. Walnut also promotes the growth of microbes and other beneficial bacteria in the gut.
Almonds are another nut that aids weight loss; it acts as a natural weight loss supplement. Almonds are enriched with plant-based protein, minerals, vitamins, fiber, and antioxidants and do not cause weight gain. As it contains monosaturated fat, it reduces bad cholesterol, thus increasing the risk of heart disease and stroke; further, it burns stubborn belly fat. People who consume almonds tend to lose more weight than individuals who rely on an intricate carbohydrate diet. Almonds contain an essential amino acid that helps to burn fat during a workout session.
Brazil nut is another best nut to eat to lose weight as they are packed with selenium which is essential for metabolism, immunity, and the reproductive system. Selenium is a trace mineral implying only a small quantity is needed by the human body. It constitutes various proteins and enzymes called selenoproteins that aid in DNA making and protecting cells from infection and damage. Five to six Brazil nut is enough; more serving leads to an increased level of selenium which is not good for your health. An assortment of nuts brings many health benefits, including weight loss.