Top 10 Health Benefits Of Nuts

Almonds, cashew nuts, coconut, hazelnuts, peanuts, pine nuts, poppy seeds, brazil nuts, chestnuts, flax seeds (linseeds), macadamia, pecans, pistachio, pumpkin seeds, quinoa, sunflowers seeds, walnuts, sesame seeds etc. – all of these are grouped into a single family called Nuts. 

Nuts contain proteins moderately with exception of chestnuts and fats in high quantity. Nuts benefits a lot to the over all body and are considered to be good sources of fibers and nutrients, vitamins B, vitamin E, minerals such as iron, zinc, potassium, magnesium, anti-oxidant minerals, and anti-oxidant compounds.

Try to find at least few of these nuts and take a handful of them daily. Want to know why. Read further about the Health benefits of Nuts:

1. Nuts are rich in energy and nutrients. The monounsaturated fatty acids in nuts help lower bad cholesterol and increase good cholesterol.

2. They help in preventing coronary artery diseases, and strokes.

3. They are rich in omega-3 essential fatty acids with anti-inflammatory properties. They help in controlling high BP, fight against breast, colon and prostate cancers.

4. They also benefit in rheumatoid arthritis, Alzheimer’s disease, depression.

5. Poly-phenolic flavonoids in nuts protect from cancers, heart diseases, degenerative nerve diseases, Alzheimer’s disease.

6. They are a rich source of potassium, manganese, calcium, iron, magnesium, zinc, fluoride, selenium. Manganese is a powerful free radical scavenger. Potassium controls heart rate, blood pressure. Copper helps in producing red blood cells. Fluoride prevents dental problems.

7. They contain vitamin E which help in maintaining cell and mucous membranes of the skin and protects from free radicals.

8. They contain B complex which is very essential for health.

9. But you may ask if they are good for heart’s health as they have a high presence of fat content?

It may sound strange but the answer is yes. Research says that people who eat nuts daily have a healthier heart than the people who don’t. In short 30 grams of nuts everyday can help your heart stay healthy. They;

• Help in proper regulation of blood cholesterol.
• Reduce bad cholesterol and increases good cholesterol.
• Arginine in nuts prevents from hardening of arteries by increasing its elasticity.
• Anti-oxidants, vitamins and minerals help fighting against inflammation.
• Maintains healthy blood pressure due to the presence of low sodium and high potassium content.

10. For people with excess weight:

Nuts contain high fat content. So if you are already a little fat, do you need to avoid nuts? The answer is no because nuts keep you away from obesity. They release satiety hormones in the gut helping you to control appetite. You need to substitute them with low nutritious food in your diet. Replace the processed meat, cereal foods like bread, sugary snacks etc. with these handful of nuts.

Nuts Nutrition Chart

How many should I consume daily?

You should ideally consume 30 grams of nutes.

Well, it is not possible to weigh all the nuts each time at home. So here is a rough list to give you some idea on how many nuts to take per day, i.e., for 30-50 grams.

20 almonds/15 cashews/ 20 hazelnuts/ 15 macadamias/ 2tbsp pine nuts/ 60 pistachios in shells/ 10 whole walnuts/ 20 half walnuts per day can do the work for you. 

If you bought mixed nuts, then simply take a small handful of the mixture.

Which Is Your Favourite Nut?

This article was originally published in stylecraze.com

7 Myths and Facts about Chocolate

Whether you prefer a gooey chocolate truffle or a mug of hot cocoa, chocolate is the number one indulgence for most of us—especially on Valentine’s Day. But this indulgence comes at a price, right? After all, isn’t chocolate bad for us, full of caffeine and saturated fat? Not so fast—new research has shown that chocolate can be a part of a healthy diet after all. 

Here are some common myths about this Valentine’s Day (or any day) treat, along with the facts to set the record straight.

Myth: Chocolate is high in caffeine.

Fact: While eating chocolate may perk you up, chocolate is actually not very high in caffeine. A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine, the same amount as a cup of decaffeinated coffee. (For reference, regular coffee contains about 65-135mg of caffeine.)

Myth: Chocolate is loaded with saturated fat and is bad for your cholesterol.
Fact: Stearic acid, the main saturated fat found in milk chocolate, is unique. Research has shown that it doesn’t raise cholesterol levels the same way that other types of saturated fats do. In fact, eating a 1.4 ounce chocolate bar instead of a carbohydrate-rich snack has been shown to increase HDL (good) cholesterol levels.

Myth: Chocolate lacks any nutritional value.

Fact: Chocolate is a good source of magnesium, copper, iron and zinc. It also contains polyphenols (an antioxidant also found in tea and red wine) that have been associated with a decreased risk of coronary disease. An average chocolate bar contains about the same amount of antioxidants as a 5-ounce glass of red wine.

A daily serving of dark chocolate, which contains more antioxidants than milk chocolate, can also help lower blood pressure and improve insulin resistance according to a joint study between Tufts University in Boston and the University of L’Aquila in Italy. The findings do not suggest that people with high blood pressure consume dark chocolate in lieu of taking their prescribed medication, but that the flavonoids in dark chocolate may have a positive effect on blood pressure and insulin resistance. Learn more about the health properties of chocolate.

Myth: Chocolate causes cavities.

Fact: Candy alone is not responsible for cavities. Cavities are formed when bacteria in the mouth metabolize sugars and starches from any type of food (soda, candy, juice, bread, rice and pasta) to produce acid. This acid then eats through the enamel of the tooth, causing a cavity.

The protein, calcium and phosphate content of milk chocolate may actually protect tooth enamel, and its naturally-occurring fat content means that chocolate clears the mouth faster than other candy, reducing the amount of time its sugars remain in contact with tooth surfaces.

Regular fluoride use, proper oral hygiene to remove fermentable carbohydrate residue and the application of plastic sealants can all help prevent the formation of cavities—whether you avoid chocolate or not.

Myth: Chocolate causes headaches.

Fact: While sited as a common cause of migraines, a study by the University of Pittsburgh has shown no link between chocolate and headaches. The results of that double-blind study of 63 participants known to suffer chronic headaches were published in the neurology journal Cephalalgia. Chronic headaches were once thought to be caused by amines in foods (including histamine and beta-phenylethylamine) such as cheddar cheese, peanuts, cured meats, chocolate and alcohol, but this study eliminated chocolate as a possible headache cause.

Myth: Chocolate causes acne.
Fact: Regardless of what your parents or grandparents may still say, studies in the past twenty years have eliminated chocolate as a cause of acne. In fact, many dermatologists doubt that diet plays any significant role in the development of acne. Acne is now believed to be caused by a combination of high bacterial levels and oil on the skin. For more information about the causes and treatment of acne, click here.

Myth: Chocolate causes weight gain.

Fact: Any food can be part of a healthy diet if consumed in moderation. An average chocolate bar contains 220 calories, which is low enough to be a part of a weight control diet if other high-calorie foods are eliminated. Enjoying the occasional piece of chocolate may reduce the risk of severe bingeing, which can occur when you feel deprived of your favorite foods.

Chocolate’s bad reputation is slowly changing and research now shows that chocolate can be a part of an overall healthy lifestyle, when consumed in moderation. If you keep your portion sizes small and select dark chocolate whenever possible, the occasional treat can be a guilt-free part of your diet.

Smart Ways to Snack at the Office

Singaporeans tend to put in long hours at work, and come mid-afternoon, many also tend to have a snack attack.

When it comes to snacks, the number one thing you must know is that you can have just about any snack, as long as you control the portions.

“It is what you eat daily that really matters; the occasional treat is usually acceptable,” says Magdalin Cheong, Chief Dietitian and Senior Manager, Dietetic & Food Services at Changi General Hospital.

Scientists, such as American food psychologist Brian Wansink, have extensively studied how easy it is to overeat. A big problem is mindless eating, and the simplest habits can have a huge impact in terms of weight management.

Keep your snacks at a distance

People eat up to 50 per cent more candy when the candy jar is less than six feet (1.8 m) away from their workstation. It’s not just a matter of temptation. If the jar is filled with a healthy food such as carrots, people will also eat about a third more than if the bowl isn’t within such easy-reaching distance.
Pick snacks that come in small packages

In another study by Wansink, people ate half of the popcorn they were given, no matter if it was a medium- or a jumbo-sized tub. And they ate significantly more M&M’s from a 2-pound (1 kg) bag than from a 1-pound (500 g) bag.

Basically, people will mindlessly eat most of the food or snack that is put in front of them. Even when subjects were given stale, 10-day old popcorn, they still ate 44 per cent more from large buckets than from smaller ones.

Trick your mind

According to a recent study from Yale University, the feeling of satiety can depend on how “indulgent” you assume your snack to be, regardless of the actual calorie content.

Right after having a 600-calorie “indulgent” milkshake, participants’ ghrelin levels (the hormone that drives hunger) dropped significantly, indicating they felt content. Their ghrelin levels stayed flat after drinking a “sensible”, low-calorie milkshake.

Actually, both milkshakes were the same. Mindset meaningfully affects physiological responses to food, say the study authors.

If you can eat healthy food while retaining the feeling that you’re indulging, you’re golden. So, next time you have a sensible snack, try to dream up a sexy name for it, to build that contented feeling.

Top 10 healthy food snacks recommendations

• Vegetable sticks (with hummus, or a tuna or yoghurt dip)
• Nuts and trail mixes
• Low-fat string cheese
• Yoghurt
• Whole-wheat crackers
• Mixed fresh fruits
• Steamed vegetable pau
• Mantou (steamed bun)
• Pita bread sandwiches
• Instant oats

Other snack suggestions – do mind the quantities

• Seaweed snacks. Go for the less salty brands.
• Granola and cereal bars. While usually healthier than chocolates or very sweet biscuits, these snacks do tend to be high in sugars and calories, warns CGH’s Chief Dietitian, Magdalin Cheong.
• Popcorn (popped in the microwave)
• Rice cakes
• Cream crackers
• Baked chips
• Soy nuts and soy crisps
• Dark chocolate
• Dried fruits. Favour those which are naturally dehydrated. “Most imported dried fruits are preserved with glucose syrup; anything deep fried is not advisable as the calories add up”, says Ms. Cheong.

Originally published at healthxchange.com.sg