Nuts are tasty super foods associated with many health benefits. They are easy to incorporate into various diets that people use to lose weight, build muscles, or maintain fitness.  Nuts are usually high in monounsaturated and polyunsaturated fats.

These high amounts of healthy fats can help with weight loss and prevent degenerative diseases. Besides, nuts make wonderful snacks you can chew with nutritious the Chia seeds and flaxseeds.  If you have not been eating the most common nuts in Tanzania, you should start after reading this guide.

Advantages of Eating Nutritious Nuts

Nuts are often roasted and ready to eat in Tanzania. You can also purchase them raw and cook them at home as often as you like. Nuts have several advantages that arise from their high nutritional values. Here are the top ones:

1. Provide Different Nutrients

Around 28g of mixed nuts provide about 173 calories. In these calories, 5g are proteins, 16g (9g of monounsaturated fat) fat, and 3g fiber. This amount can also contribute certain percentages to your RDI(Reference Daily Intake), including vitamin E, phosphorus, magnesium,   copper, selenium(brazil nuts provides 100 % of your RDI), and manganese.

Note that nuts offer varying carbohydrate content, with a serving of cashew nuts producing eight palatable carbs. If you are on a low carbohydrate diet, be sure to incorporate mixed nuts in it.

2. Nuts Have Antioxidants

Nuts have polyphenols and other antioxidants that help fight oxidative stress. Essentially, antioxidants are the powerhouses that fight free radicals. These free radicals are unstable molecules that trigger cell damage and inflammation.

Almonds and walnuts fight free radicals more robustly that other nuts. Sources show that these nuts have the power to protect the fatty content of our body cells from oxidative stress.

Other nuts like pecans were found to reduce oxidized LDL cholesterol within two to eight hours of consumption by 26 to 33 per cent.

Can Facilitate Weight Loss

Nuts are a high-calorie food, yes, but many studies suggest they can lead to weight loss. In one study that had participants test the effects of a Mediterranean diet reported that those who ate nuts reduced their waistlines by 5 centimeters. 

The group that consumed olive oil did not observe such a substantial weight loss around their waists. Of all nuts, almonds are the top choices when you wish to lose weight. Controlled studies on NCBI have shown that pistachios can closely rival almonds in lowering your weight.

Another reason why nuts might help with weight loss is because the digestion process does not extract all fat from their fibrous walls. Thus, your body does not store the entire fat portion from nuts, which protects you from weight gain.

3. Lowers Cholesterol and Triglycerides

Nuts can impressively affect your cholesterol and triglyceride levels. In a three-month study, a section of overweight people were put on a diet of pistachios. The findings were that this group’s triglyceride levels had gone down by thirty-three per cent. The people in the control group did not see such a record improvement in triglyceride levels.

Nuts lower cholesterol levels because of their polyunsaturated and monounsaturated fatty acids. Again, almonds and hazelnuts promote good (HDL) cholesterol while reducing LDL better than other nuts.  Other controlled studies showed that women who had metabolic syndrome were asked to eat 30g of walnuts, pine nuts, and peanuts for six weeks.

These mixed nuts led to a reduction of every cholesterol type. Macadamia nuts help to reduce cholesterol levels, according to different scientific studies.

4. Help Diabetics and Metabolic Syndrome Victims

Nuts can promote the health of people who suffer from Type 2 diabetes and metabolic syndrome. The latter is a syndrome that increases your risk of developing a heart disease, Type 2 diabetes, or stroke. Hence, Type 2 diabetes and metabolic syndrome are two interconnected diseases.

Since nuts have fewer carbs, they do not increase blood glucose levels like other food types. Nuts can lower high blood pressure, oxidative stress, and other health markers affecting the victims of Type 2 diabetes and metabolic syndrome.

Final Word

Nuts like cashewnuts, almonds, peanuts, hazelnuts, walnuts, pistachios, macadamia, and pine nuts have many health benefits. Most of these nuts are readily available in Tanzania. You can decide to eat them from now on by contacting one of the leading suppliers called the Apollosshop.