(HSV VIETNAM GROUP) – These nuts are nutritious foods, supplemented from now until Tet and throughout Tet will bring many health benefits.
Cashews (glycemic index 25)
Cashew nuts are easy to find in candy trays during Tet because of their delicious flavor. This type of seed is high in protein, contributing to healthy muscles and supporting body functions. As a fiber-rich food, cashews help regulate blood sugar levels.
A 2017 study in the American Journal of Clinical Nutrition found that incorporating cashews into your diet can reduce "bad" LDL cholesterol — the type that causes harmful fatty deposits in the arteries. Additionally, adding cashews to your diet can have a significant impact, preventing blood sugar spikes. Cashews are also rich in antioxidants, which help reduce inflammation and are good for your heart health.
These seeds are full of fatty acids and other brain-boosting nutrients, which help boost overall brain function. Potassium, magnesium and unsaturated fats in cashews help reduce blood pressure, according to a 2019 study.
Pumpkin seeds (glycemic index 25)
Pumpkin seeds are in the group of foods with a low glycemic index, proven to help control blood sugar thanks to their abundant magnesium. 1/4 cup of pumpkin seeds contains nearly half of the recommended daily intake of magnesium. Magnesium has been shown to benefit your blood pressure and help prevent sudden cardiac arrest, heart attack and stroke.
Pumpkin seeds are rich in antioxidants, reduce inflammation and protect cells from harmful free radicals. Some studies show that pumpkin seeds can prevent the development of cancers such as breast cancer and prostate cancer.
This nut can improve heart health by reducing blood pressure and blood fats, two important factors that impact the risk of heart disease. Pumpkin seeds are also a good source of fiber, promoting digestion. Diets rich in fiber have been shown to reduce the risk of type 2 diabetes and obesity. Besides pumpkin seeds, pumpkin oil is also a nutritious food, especially rich in omega-6.
Sunflower seeds (glycemic index 35)
Sunflower seeds have a low glycemic index, do not cause a sudden increase in blood sugar after eating. These seeds are very useful in controlling blood sugar, especially in patients with type 2 diabetes.
Studies show that the consumption of nuts (including sunflower seeds) is associated with a reduced incidence of cardiovascular disease, high cholesterol and high blood pressure. Vitamin B3 and fiber in sunflower seeds reduce harmful cholesterol levels in the blood and heart-related problems.
This type of grain eaten often during Tet contains vitamin E, flavonoids, and other plant compounds that can reduce inflammation. Vitamin E found in sunflower seeds can support vision very well, helping prevent eye diseases such as age-related macular degeneration.
Sunflower seeds are a source of many vitamins and minerals such as zinc and selenium that can support your immune system and increase your ability to fight viruses, according to Webmd. However, this type of nut contains quite a lot of calories. If eaten regularly in large quantities and eaten with salt or additives, it can cause weight gain.
Almonds (glycemic index 15)
Among nuts, almonds have the highest calcium content. 100g of almonds contain 254mg of calcium, equivalent to 26% of the calcium needed in a day. According to the American Heart Association, consuming almonds can prevent or reduce the risk of heart disease in people with diabetes.
Some studies indicate almonds' ability to improve blood fat levels, possibly replacing other fats in the diet. Just eating 1-2 handfuls of almonds a day is enough to lower blood fat, reduce the risk of heart disease, and prevent the development of atherosclerosis due to the oxidation of harmful cholesterol.
Almonds help stabilize blood sugar levels because they are high in healthy fiber, healthy unsaturated fats, and protein while being low in carbs. This means they can help promote feelings of fullness, without causing spikes in blood sugar.
These nuts are also rich in magnesium, a mineral heavily involved in controlling blood sugar levels, good for people with diabetes. Almonds are a rich source of vitamin E and flavonoids, natural antioxidants. Some studies indicate that vitamin E from almonds may help support healthy skin aging by protecting skin cells from wrinkles and sun damage.
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