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Healthy Diet Plans >>
Therapeutic Value of Different Foods >>
Nuts and Seeds |
Nuts and SeedsNuts and seeds are effective foods, which aid in reducing the risk of weight gain, cardiac diseases and diabetes mellitus. Appetite is decreased, thereby resulting in prevention of weight gain. Signs of aging, such as skin sagging and wrinkles are not visible. A handful of raw nuts, which are unsalted are a healthy in between snack, as they increase the satiety and are filling. Nuts are a part of the daily meal, as an ingredient in the salad, oatmeal or salmon fillets.
They are used as breadcrumbs are used. They are versatile and are the best energy dense foods, when used in a wise manner.
The fatty acids in nuts improve the structure and function of the cell membrane.
Problems or degradation in the cell membrane function results in swelling and thereby result in infection. Abnormality in the membrane structure and functioning is a result of the incorrect fat content of our diet and this causes impairment in insulin activity. Thus, consumption of nuts reduces the risk of diabetes.
Excessive trans-fatty acids and saturated fat in the diet and deficiency of monounsaturated fats and omega 3 fatty acids result in the onset of type 2 diabetes mellitus.
Trans fats are seen in commercially available cakes, cookies and pies and are detrimental to functioning of membranes. Insulin efficiency is enhanced by omega 3 fatty acids and monounsaturated fats.
Nuts in the diet also aid in decreasing the risk of heart disease. Antioxidants and anti-inflammatories in nuts are potent against cardiac problems. A combination of fat, vitamin, protein and sterol in nuts help in preventing heart disease. Arginine in nuts decreases the cholesterol levels. It also acts as a precursor to nitric oxide and dilates the blood vessels. The incidence of angina pectoris, heart attack and congestive heart failure are decreased.
Almonds are rich in antioxidant, vitamin E, which helps in protecting from cholesterol oxidation. Folic acid in nuts reduces the homocysteine content. Homocysteine is a precursor of heart diseases. Magnesium, calcium and potassium in nuts reduces the blood pressure. Almonds, peanuts, hazelnuts and walnuts reduce the LDL cholesterol and total cholesterol levels. Almonds and peanuts contain a papery substance on the interiors of the shell that are good sources of polyphenols, an antioxidant. Ellagic acid in walnuts are anti-carcinogenic, thereby protecting from free radical injury. Arginine in nuts also enhances immunity and reduces the risk of tumor growth. Campesterol and beta-sitosterol decreases the risk of prostate and breast cancers. |
| Submitted on February 24, 2009 |
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