Nuts are antioxidant powerhouses. Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals. Unstable molecules that may cause cell damage and increase disease risk.
One study found that walnuts have a greater capacity to fight free radicals than fish สมัคร ufabet
Research shows that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation.
In one study in 13 people, eating walnuts or almonds increased polyphenol levels and significantly reduced oxidative damage, compared to a control meal.
Another study found that 2–8 hours after consuming whole pecans. Participants experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol. A major risk factor for heart disease.
However, studies in older people and individuals with metabolic syndrome found that. Walnuts and cashews didn’t have a big impact on antioxidant capacity. Though some other markers improved.
May Aid Weight Loss.
Though they’re considered a high-calorie food, research suggests that nuts may help you lose weight.
One large study assessing the effects of the Mediterranean diet found that. People assigned to eat nuts lost an average of 2 inches (5 cm) from their waists — significantly more than those given olive oil.
Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. Some research suggests that pistachios aid weight loss as well.
In one study in overweight women, those eating almonds lost nearly three times. As much weight and experienced a significantly greater decrease in waist size compared to the control group.
What’s more, even though nuts are quite high in calories. Research shows that your body doesn’t absorb all of them. As a portion of fat stays trapped within the nut’s fibrous wall during digestion.
For instance, while the nutrition facts on a package of almonds may indicate that a 1-ounce (28-gram) serving has 160–170 calories. Your body only absorbs about 129 of these calories.
Similarly, recent studies found that your body absorbs about 21% and 5% fewer calories from walnuts and pistachios, respectively, than had previously been reported.