A key factor in a healthy lifestyle is proper nutrition. In autumn and winter, when the lack of sunlight and vitamins is acutely felt, it is especially important to add components to the diet that can support the body in difficult times.
According to American gastroenterologist Saurabh Sethi from the Kindred clinic in San Francisco, nuts should definitely be included in the daily diet of healthy eating. They will energize the body, strengthen the immune system, and help overcome seasonal fatigue.
Nuts are rightly considered a treasure trove of antioxidants, minerals, fiber, and healthy fatty acids. Thanks to these substances, inflammatory processes in the body are mitigated, blood pressure is normalized, cholesterol levels are lowered, and the risk of developing dementia is reduced.
The doctor refers to research results that confirm the link between hypertension and high levels of bad cholesterol (LDL) in the blood with a high likelihood of such pathologies as vascular dementia and Alzheimer’s disease (with protein deposits in the brain).
In this regard, nuts become a true natural superfood capable of significantly reducing the risks of such ailments. One study from the UK Biobank demonstrated that 30 grams of unsalted nuts included in the daily diet reduces the risk of developing dementia by 17%. The expert recommends favoring walnuts, as they contain the highest amount of omega-3 alpha-linolenic acid (ALA).
At the same time, the physician reminds about moderation in the consumption of nuts, especially almonds and Brazil nuts, which contain too many oxalates – salts of oxalic acid. These substances can provoke the formation of kidney stones. Hypertensive patients should also limit their intake of salted nuts due to the excess sodium in them. Dr. Sethi discussed this in an article published in a scientific journal.
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