Recent studies have shown both the health benefits and the weight reduction properties of nuts. Nuts are chock full of nutrition. They contain folic acid, vitamin D, copper, magnesium, fiber, and healthy monounsaturated fats. Nuts are also packed with protein, which is good for you and acts as a natural appetite suppressant because it is digested slowly and is subsequently slowly absorbed into the bloodstream.
Almost all of the energy contained in the protein you eat is burned as fuel for your body’s metabolic functions; hardly any of the calories contained in dietary protein are converted into fat storage. Therefore, nuts are not only good for you, but they don’t put on extra weight, providing you limit the amount you consume.
Consuming four to five servings of nuts per week has been shown to reduce the risk of coronary heart disease by as much as 50 percent. Nuts have also been shown to decrease total cholesterol by 5 to 10 percent and LDL cholesterol by 15 to 20 percent. This is all thanks to the monounsaturated fats that nuts contain that have heart-protective properties and help to suppress your appetite so that you eat less. The monounsaturated fats block the production and absorption of bad LDL cholesterol; less bad cholesterol in the bloodstream equals less heart disease. These monounsaturated fats can also help to reduce blood pressure by retaining your blood vessels’ natural elasticity, which keeps the arteries open.
Nuts, particularly walnuts and almonds, cause the brain to release a hormone called cholecystokinin, which actually shuts down the appetite control mechanism in the brain and prevents hunger. Two ounces of almonds will release this appetite suppressing hormone. And what’s more, nuts taste good. Just remember to limit portion size to a handful.
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