Health Benefits of Eating Grains and Nuts

With the threat of deteriorating health, it is only proper that we look after our well-being – mental and physical well-being. We have to remain healthy to lower our mental and physical health risks for other diseases.

The question is, “what will make us both mentally and physically healthy”?

The Greek philosopher Thales once said that there is a sound mind in a sound body. If we want to be mentally healthy, we have to be physically healthy first since there is a close link between the two.

There are many ways to remain physically healthy. You can look up different exercise routines on YouTube. There are fitness trends online that you can participate in. But not all of us have enough energy or extra time for these routines. The best way to be physically fit is to eat healthily. Integrating healthy food into our daily routine does not require too much time nor too much energy.

You don’t have to be good at cooking to do this, and you just have to select the right food. Choose fresh produce like grains and nuts. There are a lot of benefits from eating grains and nuts.

Why eat grains?   

cereal meal with fruits and vegetables

Grains are filled with vitamins and nutrients. Grains are packed with antioxidants. Antioxidants fight foreign substances or toxins in our body that cause diseases. The presence of antioxidants reduces the chances of heart diseases and stroke. Aside from antioxidants, grains are also filled with vitamins such as zinc, magnesium, iron, and manganese. These vitamins strengthen bone density, meaning grains strengthen your bones.

Lower risk of obesity

Grains are filled with fiber, and fiber-rich food is heavy on the stomach that it would make you feel full with just a small amount that you have eaten. This then will prevent you from over-eating. Fiber also relieves and prevents constipation, thereby normalizing your bowel movement.

Reduce chronic inflammation

There are many studies with results showing that eating grains help reduce inflammation. The fiber, antioxidants, and other antioxidant substances in grains help in reducing inflammation. 

If you are confused about integrating grains into your regular diet, first, you must remember that there are different forms of whole grains to choose from. You can choose from the list below:

  • Barley
  • Brown Rice
  • Buckwheat
  • Cracked Wheat
  • Millet
  • Oatmeal
  • Popcorn
  • Whole-wheat bread
  • Whole-wheat pasta
  • Whole-wheat crackers

Another raw produce that you can add to your diet or to your children’s meals if you are a parent is nuts. Help your children pick up the habit of eating healthy with your great nut recipes or nut toppings.

Nuts help you gain or retain your physical and mental wellness. They are fruits that contain many nutritional values. Just like grains, the health benefits of nuts include their provision of fibers, proteins, and minerals for the body. Aside from those mentioned, nuts are also a good source of proteins and fats. With that in mind, just like grains, nuts have many health benefits.

Why eat nuts?

a bowl of nuts and grains

Nuts are filled with vitamins and nutrients. Various nuts contain protein, fats, carbohydrates, fiber, vitamin e, magnesium, phosphorus, copper, manganese, and selenium. Although nuts contain carbohydrates, bear in mind that nuts contain a high amount of fat and only small amounts of carbohydrates. Thus, nuts are an excellent food choice for a person opting for a low-carb diet.

Aids weight loss

Due to the low amount of carbohydrates and high amount of fat in nuts, many have opted to integrate nuts in their Low Carb High Fat Diet (LCHFD). This diet helps lose fat and improve blood sugar levels. 

Lowers cholesterol level

Nuts contain unsaturated fat. This unsaturated fat helps reduce bad cholesterols in our bodies. Aside from reducing cholesterol, nuts are also a good source of good cholesterol for our body. 

Eating nuts regularly can improve your health in many ways. Even if nuts are suggested to be integrated into your daily diet, that does not mean that you can eat nuts in large portions. Eating nuts regularly are healthy as long as you eat them in moderation. Nuts make a good choice of food for a healthy and balanced meal.

You will have no problem with what kind of nuts to include in your diet. Nuts are easy to find and can be easily bought because they are popular snack foods. Below is a list of nuts that you should consider incorporating into your meals.

  • Almonds
  • Brazil Nuts
  • Cashews
  • Hazelnuts
  • Macadamias
  • Pecans
  • Pine Nuts
  • Pistachios
  • Walnuts
  • Peanuts
  • Mixed Nuts

Grains and nuts are healthy and a budget-friendly option for a healthier you. These choices do not only help you lose weight but also strengthens your body. It strengthens your bones, your immune system, and it helps reduce risks for life-threatening diseases. 

Aside from the health benefits, grains and nuts are readily available in your local supermarkets, making it easier for you to access them. Furthermore, it is not as expensive as other healthy food choices.

Eat grains and nuts for a more physically and mentally healthy you, but remember to eat them in moderation.