Nuts & Your Health: What to Know

Once viewed by some as a food too high in calories to enjoy on a regular basis, nuts are getting new respect.

Nuts & Your Health What to Know

Two recent studies have touted the benefits of nuts for blood sugar control. One, published in Diabetes Care, found that eating pistachio nuts daily may help people at risk of getting diabetes control their blood sugar. A second, published in PLOS One, found that tree nuts — including almonds, Brazil nuts, cashews, and pecans, among others — may improve blood sugar control in people with type 2 diabetes.

These are only a couple of many recent studies that point to the health benefits of eating nuts in moderation. What are some of the top health benefits of nuts, as found in recent research?

Aside from helping with blood sugar, nuts have been linked with improving heart health and helping with weight control. A study from last year even suggested that eating nuts of any type may help you live longer.

Doctors have known about the heart-health benefits for a while, says Christine Rosenbloom, PhD, RDN. She’s a professor emerita of nutrition at Georgia State University and a nutrition consultant. The value of nuts to lower cholesterol has also been acknowledged, says Jessica Crandall, RDN. She’s the director for outpatient nutritional counseling at Sodexo Denver Wellness and Nutrition.

What’s more, researchers from Purdue University found that nuts are not linked with weight gain, despite their relatively high calorie count. An ounce of nuts has 160-200 calories, depending on the type.

What are the “good things” in nuts, and how do these substances work in our bodies?

The protein in nuts can help keep blood sugar stable, Crandall says. The fiber helps with weight control, partly by helping us feel full. Some say the ”crunch” value also adds to a feeling of fullness.

Nuts are about 80% fat, but mostly ”good” unsaturated fats. Other good stuff in nuts includes magnesium (which helps maintain the calcium-potassium balance in your body), folate (critical for a healthy brain), and vitamin E (to maintain a healthy circulatory system). They also have arginine, an amino acid that’s needed to make nitric oxide, which relaxes the blood vessels.

Plus, nuts can improve insulin sensitivity, which lowers diabetes risk, research has shown.

Are some nuts better or healthier than others?

“I think they are all healthy,” Rosenbloom says. “All are similar in protein, fiber, and fat [content].”

Still, she says, some nuts are higher in certain nutrients than others. For instance, almonds are the best source of vitamin E, she says. Cashews are a good source of magnesium, and pistachios are rich in the phytonutrients important to eye health, she says. “Eating a variety of the different kinds will give you all those benefits

Source: webmd

Sitting in an office chair for long periods

How much can sitting affect our body? Too much time spended in the sitting position is killing you. Sitting all day at work, and later on the couch or infront of computer at home have been proven to have negative  impact on human health.

Sitting in an office chair for long periods

Diabetes and heart disease.
Stressful working conditions are increasing the risk of stroke at women fir 88%, and employees who are middle-aged or older and sit most of the working time have twice the risk of diabetes, according to research from the British University of Leicester.

In order to improve the circulation of the blood and sugar balance, every hour stand and walk for five minutes or do some practice in office.

Hip pain.
This pain often affects women who work sitting, especially those who are genetically prone to getting osteoporosis.

Adjust your chair for your legs and back so thay can form an angle of 90 degrees. Allso practicing yoga can help with problems with hips.

Sitting in an office chair for long periods2

Weight Gain.
More than 60% of the employees in the office regularly snack unhealthy foods such as chips or chocolate, and experts say that the work associated with sitting and unhealthy diet are the main causes of obesity in countries around the world.Eat less fast food and unhealthy snacks, replace them with healthier options, such as dried fruit or nuts.

Dry eyes.
Looking at the computer screen causes pressure on the eye muscles. It causes dryness and deteriorating eyesight.

To prevent this, apply the 20-20-20 rule. Every 20 minutes, look 20 feet in distance and hold the gaze 20 seconds. It will be enough for the eyes to rest.

Source: secretly healthy

10 Tasty Anti-Aging Foods

There are so many products that claim to combat aging, and many of them aren’t cheap. But a simpler and potentially more effective way to look and feel youthful is to take control of what you put in your body. Here are nutritious foods that research has found to have anti-aging qualities.


Carrots are a sweet and crunchy snack that contains loads of beta carotene, which the body converts into vitamin A. That stimulates skin cell growth (for healthy scalp and shiny hair) and builds collagen. Beta carotene also is packed with antioxidants, which protect the skin from free radicals–molecules associated with aging. Carrots are also nature’s toothbrush because they clean and whiten teeth with each munch.

Sweet potatoes

Sweet potatoes are also rich in beta carotene, which helps balance the skin’s pH and combats dryness, resulting in improved skin texture and tone. As an added benefit, sweet potatoes are loaded with antioxidants and anti-inflammatory properties, making them a nutritional winner.


Nuts are an excellent source of protein, calcium, vitamin E and omega-3 fatty acids – all of which promote healthy, youthful skin. Essential fatty acids also help reduce swelling and inflammation, which is a common side effect of many skin conditions. Nuts also are packed with the mineral selenium, which helps repair cell damage and slows down the skin’s aging process.

Red wine

Yes, it’s true that a glass of red wine a day can protect you from heart disease. To sweeten the benefits, red wine also contains the antioxidant resveratrol, which can help prevent blood clots and soaks up free radicals that can damage your both your appearance and your health.


This delicious fruit is packed with vitamin E, which protects against free radicals, and potassium, which helps maintain heart and bone health. It also contains antioxidants, which can ward off disease and slow the aging process.


Garlic packs quite a healthy punch as it is an anti-viral, antibacterial food that can boost your immune system, and may also help reduce the spread and growth of cancer cells and lower your cholesterol and blood pressure.


Blueberries contain more antioxidants than all other berries which makes them excellent for fighting free radicals. They also have strong anti-inflammatory properties that reduce skin redness and wrinkles. Perhaps most surprising is that they may also help reduce the mental effects of aging because of the ingredient anthocyanin, which can slow the deterioration of mental function.

Leafy greens

Leafy greens are packed with lutein, an antioxidant which protects skin from sun damage and wrinkles. Leafy greens, including kale and spinach, are also rich in vitamin C, which is essential in building collagen. That can break down as we age, giving skin a gaunt, dull appearance.


As with leafy greens, citrus fruits are high in vitamin C which boosts collagen production. Citrus fruits such as blood oranges and lemons are also rich in bioflavonoids that help defend the skin from sun damage.


Tomatoes contain the powerful antioxidant lycopene,  which reduces skin redness and prevents UV damage. Tomatoes can make an excellent face mask, but will still work for your skin if you choose to just eat them.


Source: health central

Foods with Zinc can fight Diabetes Mellitus

Diabetes is an escalating issue in the United States, and there are no signs of this health ailment diminishing. According to the American Diabetes Association, 23.6 million adults and children have diabetes in the U.S. That is 7.8% of the population according to the latest data formed from 2007, and 1.6 million new cases are diagnosed each year. Luckily, there are many natural remedies that may aid in suppressing the negative effects of diabetes. Many of these remedies may completely cure or prevent diabetes when used properly.

Research shows that zinc, an essential trace element responsible for more than 300 enzyme functions, can aid in normalizing the negative effects of diabetes mellitus. According to the study, zinc has been shown to mitigate the harmful effects of diabetes by improving glycemic control in type I and type II diabetes. Many of the enzyme systems in which zinc is a necessity for are involved with the metabolism of blood sugar, and therefore make zinc a natural catalyst for insulin secretion.

The pancreas is an endocrine gland responsible for producing hormones like glucagon, somatostatin, and–you guessed it–insulin. The beta cells that secrete insulin in your pancreas are also highly stored with zinc. Without the high concentrations of zinc, the beta cells suffer. Luckily, beta cells are equipped with their own special transporter called ‘zinc transporter 80, which makes it easy for the beta cells to store the zinc. However, it is known that any metamorphosis of the genes in the zinc transporter 8 causes type 2 diabetes. It is also now known that antibodies against the zinc transporter are present in type 1 diabetic patients, which means that these antibodies are associated with type 1 diabetes.

It is no wonder why zinc is as popular as it is for supplementation. In addition to mending the difficulties brought on by diabetes, zinc also serves to maintain a healthy immune system, controls hair loss, halts impotence, improves brain function, prevents loss of taste or smell, and much more. Although supplementation is a viable option to obtain the amount of zinc that you need, it is not the only option thanks to the abundant amount of foods rich in zinc that are available to the general public. To reap the many benefits of zinc, one could include any of the following foods into their diet:

Wheat Germ
Sesame Flour and Tahini
Low Fat Roast Beef
Roasted Pumpkin and Squash Seeds
Dried Water Melon Seeds
Cocoa Powder and Chocolate
Chickpeas (including hummus and falafel)
Crab, Dungeness
Kiwi Fruit
Lima Beans

Source: Information center

Go nuts! Healthy facts about nuts!

Good things come in small packages and nuts are no exceptions. These nuggets are packed with healthy fats, protein, vitamins, and minerals. Studies have suggested that people who include nuts, including peanuts, in their diet have fewer common health problems such as heart disease, cancer, diabetes, etc. Here are some facts you should know before including nuts in your diet:

Nut varieties

A nut usually have a hard shell and a seed and most fruits we called nuts are not technically nuts nonetheless they provide similar health benefits. They include hazelnuts, chestnuts, and acorns, almonds, Brazil nut, candlenut, cashew, Chilean hazelnut or Gevuina, macadamia,   Malabar chestnut, pecan, mongongo, peanut, pine nut, pistachio and walnut.

How much to eat

According to the American Heart Association, include 4 servings of nuts a week in your diet. A serving is a small handful or 1.5 ounces of whole nuts or 2 tablespoons of nut butter. Avoid salted or oiled ones; instead, eat them raw or dry roasted

Calorie count

Almonds, cashews and pistachios have the lowest calorie count at 160 per ounce while macadamia nuts and pecans have the highest at 200 per ounce.

How to eat

You can have them as snacks whenever you feel hungry or sprinkle them over desserts and salads

Source: Zee News