5 Health Benefits of Nuts

Adding nuts to your diet is not only beneficial but also essential. Many countries in the Mediterranean region have discovered the delightful use of nuts in creating mouthwatering desserts such as baklava. In fact, it's quite common to offer guests a bowl of assorted nuts as a gesture of hospitality.

Among the various types of nuts, almonds stand out for their remarkable calcium content. Surprisingly, almonds contain even more calcium than a glass of cow’s milk. To fully reap the benefits, it is recommended to press your own almonds to extract the nutritious almond milk.

By incorporating nuts, particularly almonds, into your diet, you can enjoy their numerous health benefits while also indulging in delicious treats and impressing your guests with a touch of Mediterranean flair.

• Almonds - rich in magnesium, vitamin E, and fiber. Excellent for bone health because of the phosphorus and calcium. Help curb blood sugar spikes after meals. Good for those with diabetes.

  
  

• Walnuts - a good source of omega-3 fatty acid that reduces inflammation. Improve brain function and slow down mental decline. Promote memory and ability to think. May reduce the risk of breast, prostate, and colorectal cancer. Help manage weight and blood glucose levels.

  
  

• Cashews - reduce LDL or bad cholesterol. High in magnesium, which reduces the risk of strokes and heart disease. Excellent snack for type 2 diabetes because they are low in carbohydrates. Contains B6, Vitamin K, Zinc, Phosphorus, and Manganese.

  
  

• Pistachios - rich in nutrients such as protein, fiber, and healthy fats. Loaded with antioxidants that help reduce inflammation and protect cells from damage. May aid in weight management due to their high protein and fiber content. Can help improve heart health by lowering cholesterol and blood pressure levels. May promote healthy gut bacteria and improve digestion. May help lower blood sugar levels and reduce the risk of developing diabetes.

  
  

• Hazelnuts - reduce weight gain. Lower cholesterol. Protect against cell damage. Improve insulin sensitivity. Support heart health. Reduce inflammation. Improve sperm count. Loaded in antioxidants, nutrients, and vitamins.

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Recipe - Walnut Pound Cake

Ingredients:

- 1 cup butter, softened

- 2 cups sugar

- 4 eggs

- 1 teaspoon vanilla extract

- 3 cups all-purpose flour

- 1 teaspoon baking powder

- 1/2 teaspoon salt

- 1 cup milk

- 1 cup chopped walnuts

Instructions:

1. Preheat oven to 350°F (175°C) and grease a bundt pan.

2. In a large bowl, cream together butter and sugar until light and fluffy.

3. Beat in eggs one at a time, then stir in vanilla.

4. Combine flour, baking powder, and salt; gradually add to the creamed mixture alternately with milk.

5. Fold in chopped walnuts.

6. Pour batter into prepared pan and bake for 60-70 minutes, or until a toothpick inserted into the center comes out clean.

7. Allow the cake to cool in the pan for 10 minutes before removing to a wire rack to cool completely. Enjoy your walnut pound cake!