Expand Your Life with Nuts and Seeds
Did you know that eating nuts can help prolong your life, lower your risk of cardiovascular disease and cancer, help you lose weight and be beneficial in the management of diabetes? It is amazing that such snacks have tremendous properties. Nuts and seeds are a wonderful source of micronutrients and healthy fats. You should try putting it into different ways when you prepare your food. You can throw some raw walnuts and flaxseed into your breakfast cereal and you can add nuts or seeds to the blender if you make a smoothie; or you can add lightly baked beans and seeds to your salad during lunch and dinner; and use nuts to make salad dressing and dye.
Health Benefits of Nuts & Seed Nuts and seeds are very healthy and versatile, but often misunderstood as fattening. They are solid calories, so they do not snack. They replace the calories provided by meat, oil and processed foods in your diet and therefore offer a well-documented cardiovascular benefit and longevity.
Expand Your Life with Nuts and Seeds
Nuts May Add Years to Your Life In a study on Seventh Day Adventists, a group whose unique dietary habits have been shown to lower the risk of certain diseases, peanut consumption is among a number of lifestyle factors found to be associated with their longevity. . On average, Adventists live 10 years longer than the average American. In the study, Adventists who had high levels of physical activity, followed a vegetarian diet, and often ate nuts. They live on average eight years longer than those who do not share the habit.
The analysis of the Nurses’ Health Study, including more than 76,000 women, compares several lifestyle and dietary factors based on the size of their association with the risk of death. Bean intake and fiber intake are two dietary factors associated with a lower risk. The PREDIMED study in Europe, which investigates the health effects of the Mediterranean diet, gives the group a diet for low-fat diets, a Mediterranean diet supplemented with olive oil, or a Mediterranean diet complemented with peanuts. Expand Your Life with Nuts and Seeds
Both Mediterranean groups saw an increase in blood pressure, blood glucose, and cholesterol, and five years later experienced fewer heart attacks and strokes than the low-fat group. A very interesting finding in the PREDIMED study is the association between peanut consumption and longer life. Participants who had eaten three or more servings of white beans a week before the study began, and then were assigned to the Mediterranean diet and the nuts group had the lowest risk of death throughout the study period.
Why the relationship between peanuts and long life? Apparently because nuts and seeds have properties that protect against heart disease, diabetes and even cancer. Eating five or more servings of nuts per week is thought to reduce the risk of coronary heart disease by up to 35 percent. This is at least due to the sudden prevention of cardiac death and partly because of a decrease in cholesterol; Other factors that may contribute include increased vascular function and reduced inflammation and oxidative stress. Nuts trigger a minimal glycemic response, which helps limit blood glucose and insulin after eating, which in turn helps prevent insulin resistance and diabetes. Almonds, for example, have been found to decrease the glycemic and insulin responses of carbohydrate-rich foods while reducing oxidative stress in cells. There is also substantial evidence that nuts protect against cancer, not only from their own characteristics, but also because their fat increases the absorption of anti-cancer phytochemicals from other foods.
Use Nuts and Seeds to Replace the Oil in Diet Salads An easy way to get the best raw beans and nuts for you is to replace the empty, unrefined (empty) calorie oil found in salad dressings with nuts. This allows you to achieve the maximum nutritional value of the salad. In addition to increasing nutrient uptake in vegetables, nuts and seeds supply their own micronutrient spectrum including plant sterols, minerals, and antioxidants. They are also a source of protein and plant fiber. Plus some seeds and nuts (hemp, hemp, chia, and walnuts) are rich in omega-3 fatty acids, which are beneficial to brain health. Some seeds – hemp, chia and sesame in particular – are rich in lignans, which have been shown to protect against breast cancer