NUTS

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Nuts are small, edible seed like fruits that gives a lot in the body. They have strong outer coverings or shells which are usually broken or removed to eat the kernel inside.There are several kinds of it, ranging from almond nuts, hazel nuts, pistachio nuts, walnut, cashew nuts, peanuts, palm nuts and so on. They contain high amount of dietary fibres, protein, and antioxidants. They are also very rich in nutrient and possess properties that promotes good health.

SOME DIFFERENT TYPES OF NUTS

1. HAZEL NUTS:

These are very rich and nutritious. They can be eaten as snacks or in addition with salads. Some of them are however, grounded into powder and incorporated into some recipes. Hazel nuts, contains high amount of antioxidants, dietary fibres, vitamin E, omega 3s and other properties which makes it good for the heart and the overall health of an individual. Some major nutrients found in it includes; copper, zinc, potassium, thiamine, vitamin B6, phosphorus e.t.c

Some health benefits of eating hazel nuts regularly are;

• It allows for easy bowel movements
• It increases sperm count for males and improve the quality of sperm
• It helps ease inflammation
• It reduces the risk of cancer

Some delicious foods one can make with hazel nuts include;

1. cookies
2. brownies
3. muffins
4. salads
5. pastas.
   
   

2. WALNUTS

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This is a highly nutritional but than the other type of nuts. It is an excellent source of antioxidants, omega 3s and other essential nutrients needed in the body. Walnuts are wildly available and easy to find in any grocery shop. It can be eaten as snacks, added with salads, or mixed with varieties of dishes like pastas, baked goods, cereals or soup.

Some of its health benefits include;

• It reduces high blood pressure
• it supports healthy aging
• it helps improve healthy guts
• it decreases cholesterol levels
• it reduces the risk of developing type 2 diabetes
• It improves cognitive ability and promote good brain function.
  
  

3. ALMOND NUTS:

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These are wonderful, tasty and nutritious nuts. Often eaten as snacks or added to sweet dishes. Thy can also be presented in the form of butter, almond milk, flour or even as oil. They are low in carbs but high in protein, fibers and healthy fats.

almond nuts contain magnificent benefits which include;

• It lowers overall cholesterol level
• It increases vitamin E level in the blood
• It serves as a protective factor for the development of cancer
• It improves blood flow to the heart
• It helps in weight management .
  
  

4. PEANUTS

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These are also known as groundnut. Thy are actually legumes and contain more protein than any other type of nuts. They are rich in protein, fiber and oils. Commercially, it is mainly used in the production of oil. It also contains many other nutritional value such as; vitamins and minerals, poly phenols and various antioxidants that promotes logetivity of life. It is usually used in producing peanut butter, snacks, and dessert.

Some healthy benefits if eating peanuts include;

• It increases ones energy level
• It boost heart health
• It rejuvenates the skin and hair
• It prevents the formation of gall stones
• It controls blood sugar level
• It reduces the risk of developing cancer.
  
  

5. PISTACHIOS

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These are great and healthy nuts to eat. They are usually green in colour and slightly sweet. It is also a good source of fibre, protein and antioxidants. It contains several nutrients like vitamin B6, which is essential for digestion and other body functions, potassium, zinc, magnesium and phosphorus. It has all the essential amino acids making it a healthy choice.

Some of its health benefits include;

• It manages the blood sugar level
• It enhances gut health
• It regulates blood pressure
• It reduces the risk of colon cancer
• It increases heart health.
  
  

USES OF NUTS

Nuts can be used in a variety of ways. Some of them include;

1. As a Thickener:

Add a significant amount of grounded or powdered nuts to a soup or stew and you will get your desired thickness.

2. As Toppings:

Nuts can be mixed with cinnamon or chocolate while making your tasty yogurt or fruits as toppings.

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