The Healthiest Nuts (Part 2)

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Nuts are one of the alternative healthy snacks rather than junk foods  or foods in fast food chains. These nuts are usually high in fat, but these fats contain a very healthy type. They are even a good source of vitamins, fiber, and protein and etc.

Eating healthy foods or snacks are one of the ways of living a healthy life or when you are on the journey of losing weight. When you are hungry, basically you want to eat something that satisfies your cravings but when you are not choosing wisely for the food that you are going to eat, maybe it can put you to a risk of kidney diseases, cancers like stomach, colon cancer and etc or even put you in diabetes or heart diseases and etc., but eating a healthy food or snacks even if just a little can help you feel so full, balance your blood sugar levels, provide energy between meals, and it will even help you boost overall nutrient intake. Nevertheless, what you choose to eat in your daily food or snack and the quantity you eat during your meal or snack time it can make a difference to your overall health and to your journey of losing weight.


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And this blog is the continuation of my 1st blog.

5. Pecans


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Pecans are one of the native American nuts from the family of Hickory. The butterfly-rich kernel of pecans is golden brown on the outside and coffee colored on the interior.

Pecans provide more than 19 vitamins and minerals and include vitamin A, vitamin B, vitamin E, folic acid, calcium, phosphorus, potassium, thiamin, and zinc. And that is not only the pecans can provide because one ounce of this nut contains 10 percent of the Daily Recommended Value of fiber intake, but it is also a sodium-free naturally and it is rich in protein. And because this nut is rich in phosphorus and calcium, this nut helps you reduce the risk of developing the osteoporosis and maintain your body waste system, strengthen your bones and teeth, and it also helps prevents having muscle pain and having cramps from exercises.


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Thiamine and copper found in pecans work together to stop free radical damage in the brain and can delay the rapid onset of Parkinson's disease and Alzheimer's disease. The brain's synaptic process also rely on manganese, which is critical for rapid reactions and brain signaling. Insufficiency in manganese is closely related to mood problems, trouble in focusing, learning disabilities, mental illness and possibly epilepsy or seizures.


Photo credits: Epilepsy: Causes and Risk Factors

Pecans have a high-fat content and it promotes a stable heart by the unsaturated fats and it also contains oleic acid with phenolic antioxidants that is very helpful to reduce the risk of coronary heart disease, coronary artery disease, and other cardiac-related deaths, especially those linked to cardiovascular disease but not just in cardio disease but also help reduce the risk of cancer like breast cancer and colon cancer. This nut helps you from losing weight because it contains fatty acids and healthy fats especially the manganese that is essential to weight loss. These healthy fats signal the grehlin hormone that will make you feel full. It is also rich in some important B-complex groups of vitamins like riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates that helps altogether to increase the rate of the metabolism.


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Aside from that, it also boosts your immunity since it is rich in manganese and antioxidants. Pecan nuts are an exceptional source for vitamin-E, vitamin-A, zinc, folate, and phosphorus which has a major role in maintaining a good skin that improves the appearance of your skin and fights and eliminates the free radicals that are responsible for causing premature skin aging. Hence, pecans can prevent the development of the lines, wrinkles, and pigmentation.

Video credits:  HHMag via Youtube


6. Macadamia Nuts

Macadamia is a genus of the four species of trees that are original to the East Coast rainforest of North Eastern parts of Australia and it is part of the family of Proteaceae. It has a great hard-shelled nut on the tropical evergreen tree. It is mostly called as Queensland nut, bush nut, maroochi nut, and bauple nut. 


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Macadamia nuts have copper, vitamin B1, magnesium, and manganese that helps our neurotransmitters healthier, these chemicals have a significant to our brain cells requires to send signals to the brain. It is also high in oleic acid, that are aids for the brain health, and it also has palmitoleic acid, whichever helps to secure nerve cells in the brain, thus it has a big impact to the brain function. In addition, macadamia nuts have an omega-9 that has a benefit of our brain like improving mood, memory, and other such functions.

Omega-9 fatty acids (ω−9 fatty acids or n−9 fatty acids) are a family of unsaturated fatty acids which have in common a final carbon–carbon double bond in the omega−9 position; that is, the ninth bond from the methyl end of the fatty acid.  - Source

This nut is high in monounsaturated fats that are said to cardioprotective by decreasing the cholesterol level of our body and it also helps clean the arteries in the body, it also lowers the level of triglycerides which is one of the body fat and it lessens the risk of coronary disease. Palmitoleic acid has the ability to improve metabolism which decreases the fat storage. Macadamia nuts have a satisfying balance of nutrients and fats, that helps you feel satisfied even if you eat just a few of it.


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Phosphorus, manganese, and magnesium can be found in macadamia nuts and these minerals support bone and teeth mineralization and the transportation and the absorption of nutrients. Calcium helps the formation of teeth and bones, meanwhile, manganese helps the body deposit new bone tissues which are needed to the bones that will make you strong even if you are getting older.

The high potency of Potassium found in these nuts makes them good for keeping our blood pressure normal. Macadamia nut contains very little sodium which makes it a good snack for hypertension patients.

Aside from that, these macadamia nuts have the ability to prevent you from many diseases such as Alzheimer's disease, kidney diseases, Atherosclerosis, inflammation and arthritis, or prevents cancer such as lung, cervical, breast, prostate and stomach cancer, anemia. It also helps you lower your blood pressure and your cholesterol.


photo credits: What is Anemia


Photo credits: What is Atherosclerosis

Video credits: Foods4Health via Youtube



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