Eating healthy isn't always the easiest thing to do,
especially with the hustle and bustle of Nigerian life. But what if I told you
that incorporating a handful of nuts into your diet could significantly boost
your health? Yes, those small, crunchy delights pack a powerful punch when it
comes to nutrition.
Researchers find that nuts benefit the brain by enhancing
cognition, memory, recall, and rest. Summary: A new study has found that eating
nuts regularly strengthens brainwave frequencies associated with
cognition, healing, learning, memory, and other key brain functions.
As a professional nutritionist and content creator, I'm here
to guide you through the top five healthy nuts that can improve your health in
Nigeria. Ready? Let's dive in!
Why Nuts are Essential
for Health
Nuts contain some essential nutrients. They're rich in
healthy fats, protein, vitamins, and minerals, making them a perfect snack or meal addition. Regular consumption of nuts can help with weight loss,
reduce the risk of heart disease, and provide essential nutrients that your
body needs.
Top 5 Healthy Nuts to
Eat for Better Health in Nigeria
Now, let's get into the specifics. Here are the top five nuts
you should consider adding to your diet for better health.
1. Almonds
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| Almonds |
Nutritional Value
Almonds are loaded with healthy fats, fiber, protein,
magnesium, and vitamin E. Just a handful (about 23 almonds) can provide a
substantial portion of your daily nutrient needs.
Health Benefits
Almonds are great for your heart. They help reduce bad
cholesterol levels and are packed with antioxidants that protect your cells
from damage. They also promote healthy skin and can aid in weight loss by
keeping you full longer.
2. Walnuts
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| Walnuts |
Nutritional Value
Walnuts are a rich source of omega-3 fatty acids,
antioxidants, and several vitamins and minerals, including copper, folic acid,
phosphorus, vitamin B6, manganese, and vitamin E.
Health Benefits
These nuts are excellent for brain health due to their high
omega-3 content. They also support heart health, reduce inflammation, and may
even help with weight loss.
3. Cashews Nut
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| Cashews Nut |
Nutritional Value
Cashews are high in heart-healthy fats, protein, and
important minerals like copper, magnesium, and zinc. They're also rich in
antioxidants.
Health Benefits
Cashews support bone health, boost the immune system, and are
good for your eyes due to their high antioxidant content. They also aid in
weight management and provide energy.
4. Groundnuts (Peanuts)
 |
| Groundnuts (Peanuts) |
Nutritional Value
Groundnuts, also known as peanuts, are rich in protein,healthy fats, and various vitamins and minerals, including biotin, copper,
niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium.
Health Benefits
Peanuts are excellent for heart health, thanks to their high
levels of monounsaturated fats. They also help in weight management, provide
energy, and support brain health.
5. Tiger Nuts
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| Tiger Nuts |
Nutritional Value
Tiger nuts are rich in fiber, healthy fats, and a variety of
vitamins and minerals, including vitamin E, iron, phosphorus, magnesium, and
zinc.
Health Benefits
Tiger nuts are excellent for digestion due to their high
fiber content. They also help regulate blood sugar levels, boost the immune
system, and promote heart health.
How to Choose and Store Nuts
When selecting nuts, go for fresh, unsalted varieties of nuts in other to avoid unnecessary sodium and preservatives. Store nuts in a cool, dry place, preferably in an airtight container to keep them fresh for longer.
Read More on 9 Incredible Health Benefits of Black Velvet Tamarind, Side Effects and Nutritional Value
Potential Allergies and Precautions
While nuts are incredibly healthy, they can cause allergic
reactions in some people. Common symptoms include itching, swelling, and
difficulty breathing. If you suspect a nut allergy, it's important to consult a
healthcare professional and avoid nuts. Always read food labels carefully and
be cautious when trying new foods.
Bottom Line
Eating nuts in Nigeria regularly may improve your
health in many ways, such as by reducing diabetes and heart disease risk, as
well as cholesterol and triglyceride levels. This nutritious high-fibre treat
may even aid weight loss — despite its high-calorie count.
So, why not start today? Your body will thank you! And don’t forget
to hit our comment box, we would like to hear from you.
Some FAQs
Are nuts good for weight loss?
Yes, nuts can aid in weight loss due to their high protein
and fiber content, which keep you feeling full and satisfied.
Can nuts cause digestive issues?
For some people, nuts can cause digestive discomfort. This is
often due to their high fiber content. Start with small amounts and see how
your body reacts.
How many nuts should I eat daily?
A small handful (about 28 grams) is a good daily portion.
This provides benefits without too many extra calories.
Are roasted nuts as healthy as raw nuts?
Both roasted and raw nuts are healthy, but raw nuts have
slightly more nutrients. Just watch out for added oils and salt in roasted
varieties.
What is the best time to eat nuts for maximum benefits?
You can enjoy nuts any time of the day. They make a great
snack, can be added to meals, or even enjoyed as a dessert topping.