Walnut, Almond and Hazelnut – 3 Musketeers

Walnut, Almond, Hazelnut, you can not finish counting benefits of these dried nuts. This is the reason why i call them as “three musketeers”.  Let’s write about them more one by one.

Walnut

Walnut has many magical benefits for health. It is miracle food if you want to focus on a good nutrition choice. Walnut has full of vitamins, minerals and healthy fat for body. The health benefits of walnuts include a reduction of bad cholesterol in the body, an improvement in metabolism, and control of diabetes. Other important health benefits of walnuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster. Check following benefits list and nutrition of this marvelous dried fruit.

Benefits of  Walnut

1. Helps weight loss: An ounce (28 g) of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre. So, those help provide satiety.
2. Support sleep
3. Great for your hair: Walnut is a good ‘hair food’ too. This is because walnuts contain biotin (vitamin B7) that helps strengthen hair.
4. Prevents heart disease: Among all the dietary plants and nuts, walnuts contain the highest amount of antioxidants. This makes them extremely effective in combating heart disease by their ability to destroy free radicals.
5. Prevents diabetes: All types of nuts are associated with a lowered risk of diabetes and walnuts are no exception. According to a study, women who consumed 28 grams of walnuts twice a week were 24% less likely to develop type 2 diabetes.
6. Boosts your sperm quality: Eating 70 g of walnuts per day improves semen quality in healthy young men, researchers say.
7. Makes your skin glow: Walnuts are rich in B-vitamins and antioxidants that prevents your skin from free radical damage and prevents wrinkles and signs of ageing.
8. Might preventing pancreatic cancer: A new study has found that consumption of nuts, including walnuts, is inversely associated with risk of pancreatic cancer.
9. Might helping you live longer: Eating a handful of walnuts just 3 times a week is the key to a longer life, a study has found.
10. Great for pregnant women: Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say.
11. Might reducing breast cancer risk: The researchers at the Marshall University found that a daily dose of walnuts – equal to 56 g a day in humans – reduces the growth of breast cancer tumours in mice.
12. Can fight stress

Nutrition Data

Almond

I call Walnut as miracle food but Almond also is like that. Almonds are full of vitamins, minerals, protein, and fiber, and are with a number of health benefits. So, Almonds are the most popular nuts in the World A favorite of dieters, in recent years almonds have become famous for their versatility and health benefits. Let’s check following benefits list and nutrition data of this mysterious dried fruit.

Health Benefits of Almond

1. Might Reducing Heart Attack Risk: A study showed those who consumed nuts five times a week had a 50% reduction in risk of heart attack according to the Loma Linda School of Public Health.
2. Lowers ‘Bad’ Cholesterol: One clinical study showed that when almonds are into the diet,  they have a favorable effect on blood cholesterol levels.
3. Protects Artery Walls from Damage:  It was found that the flavonoids in almond skins work in synergy with the vitamin E thus reducing the risk of heart disease.
4. Protect Bones: Build strong bones and teeth with the phosphorus in almonds.
5. Weight Loss: Healthy fats helps in weight loss. Those who ate nuts at least two times per week were 31% less likely to gain weight than were those who never or seldom at them in a study involving 8865 adults.
6. Blood Sugar: Almonds lower the rise in blood sugar and insulin after meals.
7. Good brain function:  Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity which may also reduce the risk of Alzheimer’s disease.
8. Alkalizes the body: Almonds are the only nut and one of the few proteins that are alkaline forming.  When your body is not alkaline enough, you are on risk of osteoporosis, poor immune function, low energy and weight gain.

Nutrition Data

Hazelnut

The delicious flavor of the hazelnut is also popularly added to chocolates, Nutella, coffee and liqueurs and the oil from the nut can be used for cooking. The country that produces the most hazelnuts in the world is Turkey, and Italy and the US follow him. Hazelnut has also many health benefits and it a good choice for a healthy nutrition plan.

Health Benefits of Hazelnut

1. Cardiovascular Benefits: Hazelnuts are rich in unsaturated fats, the kind that is actually good for the heart. Much of this fat is oleic acid, shown to lower LDL “bad” cholesterol and raise the “good” HDL kind.
2. Might Help Cancer Prevention: Studies have found that the alpha-tocopherol type of vitamin E hazelnuts is so rich it may cut the risk of bladder cancer in half. Additionally, the manganese in hazelnuts goes a long way in protecting the body from cancer.
3. Support Healthy Muscles
4. Skin Health: One cup of hazelnuts contains 86% of the recommended daily allowance of vitamin E. Vitamin E has been proven to protect skin from the harmful effects of ultraviolet radiation, such as skin cancer and premature aging.
5. Support of Bone and Joint Health
6. Nervous System: The nervous system needs amino acids in order to function, and amino acids require vitamin B6. Hazelnuts are rich in vitamin B6.
7. High in B Vitamins: Hazelnuts are rich in vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 and B9 (folic acid). We rely on the B vitamins to dismantle proteins, fats, and carbohydrates for us. Thereby providing us with the energy we need to function. The B vitamin complex is used throughout the body, particularly for the health of the nervous system.

Nutrition Data

Conclusion: As you may see, health benefits and nutrition data of these nuts promise a good health in a well-prepared diet plan. Go for 3 Musketeers, win the golden medal.