Nuts &Health Benefits 

Nuts consumption decreases chronic diseases.

Nuts are a source of intake of fiber and dietary 

,and

Dietary fiber is associated with  reduced occurance of obesity

And cardiovascular diseases.

       Nuts provide minerals and vitamins to the diet and supply 

Phytochemicals that function as anti-oxidants and anti-inflammatory 

        

Nuts	Fibrer%.
Almond	11.8-13.
Cashew	1.4-2.3
Pistachio	10.3
Walnut	6 -7

        Fiber:is health promoting nut ingredient .

1)The intake of dietary fiber s inversely related to obesity 

,Type2 diabetes and cardiovascular disease according to

  Epidemiological andclinical studies.

2)Among nuts , Almonds present the highest  content of fiber.

3) Cashews have the lowest content of fiber.

       Almonds are mainly composed of

Monounsaurated Fatty acids (MUFA) 60% and polyunsaturated 

Fatty Acids (PUFA) 30% 

PUFA helps to reduce bad cholesterol level in blood.

Which can lower the risk of heart disease and stroke

MUFA canhelp to reduce LDL-CHO levels 

Ref Foods 2023 : Mar12(5)  : 942

  On line 2023 Feb 23

doi:: 10.3390/ Foods 120 50 942 

Beta  Goncalves 

Teresa Pinto

Alfredo Aires

Maria Cristina Morais

Eunice Bacelar

Rosario Anjos

Jorge Ferrers-cardosa

IVo Olivera

Alice Vilela and

Farnda Cosme

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