Iron: The Facts

One of the things the body needs for optimal health is minerals. They are used to perform various tasks, from transmitting nerve impulses to building strong bones. This article focuses on one mineral, in particular, iron. Iron plays a crucial role in maintaining good health. Therefore, it is essential to explore this vital mineral and take a look at Iron: the facts.

Minerals help the body grow, develop, and sustain a healthy state. The body uses minerals to carry out many diverse tasks, from building strong bones to transmitting nerve impulses. Some are even used to make hormones or sustain a normal heartbeat. They are essential for optimal health.

What is Iron?

As mentioned above, iron is a mineral. Its primary function is to transport oxygen in the hemoglobin of red blood cells all through the body, enabling cells to produce energy. Iron additionally aids with the removal of carbon dioxide.

Iron also contains myoglobin, a protein that supplies oxygen to muscles. The body additionally requires iron to make certain hormones.

How much Iron do we need?

The amount of iron required daily depends on age, sex, and the type of diet of an individual. Those on a plant-based diet require almost twice that of those on an animal diet. This gap in absorption stems from the body’s inability to absorb iron from plant foods as well as from animal foods.

The table below represents the recommended daily amount of iron needed for various ages and sex.

Life StageRecommended Amount
Birth to 6 months0.27 mg
Infants 7–12 months11 mg
Children 1–3 years7 mg
Children 4–8 years10 mg
Children 9–13 years8 mg
Teens boys 14–18 years11 mg
Teens girls 14–18 years15 mg
Adult men 19–50 years8 mg
Adult women 19–50 years18 mg
Adults 51 years and older8 mg
Pregnant teens27 mg
Pregnant women27 mg
Breastfeeding teens10 mg
Breastfeeding women9 mg

What foods provide Iron?

Iron can be found organically in numerous foods and is added to various enriched food products. Recommended amounts of iron consumed by ingesting an assortment of provisions along with the following:

Iron: The Facts - Foods that contain iron
The top ten Iron Foods
  • Iron-enriched breakfast cereals and bread.
  • Lean meat, seafood, and poultry, including organ meats.
  • Nuts and some dried fruits, such as raisins and apricots.
  • White beans, lentils, spinach, kidney beans, and peas.
  • Dark green, leafy vegetables such as kale, collards, and turnip greens.
  • Nuts and seeds

The iron in food can be found in two forms: heme iron and non-heme iron. Non-heme iron is contained in iron-fortified food products and plant foods. Seafood, meat, and poultry contain both heme and non-heme iron.

The body takes in iron from plant sources better when ingested with seafood, poultry, meat, and foods that contain vitamin C, such as broccoli, citrus fruits, strawberries, sweet peppers, and tomatoes.

Iron Deficiency

When the body does not have enough iron, it cannot produce proper amounts of hemoglobin. When this occurs, tissues and mus**cles do not get ample amounts of oxygen to work effectively. This situation results in a condition known as anemia or iron-deficiency anemia. This kind is the most common type of anemia.

Iron: The Facts - Iron Anemia
Iron Anemia

Signs and symptoms of an iron deficiency differ based on:

  • How severe the anemia is
  • How rapidly it progresses
  • Age
  • State of health

On occasion, individuals experience no symptoms at all.

Below are a few signs and symptoms of an iron deficiency, beginning with the most frequent.


Fatigue or feeling very tired a majority of the time is one of the most usual symptoms of iron deficiency anemia. This symptom can also be found in individuals who do not have sufficient iron, although they have not received a deficiency diagnosis.

This fatigue occurs because the body does not have the iron required to produce the hemoglobin protein that assists in transporting oxygen around the body.

Without sufficient hemoglobin, insufficient oxygen reaches the tissues and muscles, causing them to have less energy. Consequently, the heart has to work harder to move more oxygen-rich blood around the body, causing fatigue (reference).

Given that fatigue and tiredness are frequently a regular part of a busy, modern life, it can be challenging to diagnose iron deficiency with this symptom by itself.

On the other hand, some individuals with an iron deficiency can experience low energy and weakness, irritability, or difficulty concentrating.

Pale Skin

Skin that is fairer than usual and pale coloring inside the lower eyelids is a sign of iron deficiency. It is the hemoglobin that gives blood its red color. Therefore, if the hemoglobin is less than it should be, the blood is a lighter red. This more delicate coloring will cause the skin to lose some redness.

Inside the lower eyelid should be a vibrant red. A pale pink or yellow color can be an indication of an iron deficiency.

This paleness can be seen all over the body or limited to one area such as: the face, gums, nails, inside of the lips, and lower eyelids. However, the lower eyelids may be the only place to notice this symptom for individuals with darker skin. This condition is seen in more moderate and severe cases.

Shortness of Breath

Since oxygen levels are low during an iron deficiency, muscles do not receive enough oxygen to perform everyday activities like walking. Therefore, the breathing rate will increase as the body attempts to get more oxygen. This scenario makes shortness of breath a usual sign.

If an individual finds it difficult to accomplish tasks that used to be effortless, such as walking, exercising, or climbing stairs, it could result from an iron deficiency.


An iron deficiency can bring about headaches, especially in women. Research is being conducted to link estrogen levels, dopamine dysfunction, and iron deficiency.

Headaches stem from many causes, but recurrent headaches can be an indication of an iron deficiency.

Heart palpitations

Irregular heartbeats can be a symptom of an iron deficiency. Since an iron deficiency causes low levels of hemoglobin, this puts an extra load on the heart to pump oxygen throughout the body. This situation can cause the heart to be faster than normal. This condition can lead to a heart murmur, enlarged heart, or heart failure but in extreme cases.

Dry and Damaged Skin and Hair

Whenever skin and hair have insufficient oxygen, they can become dry and weak. In critical situations, this can result in hair loss.

Restless legs

Restless leg syndrome has been connected to iron deficiency. Restless leg syndrome is a strong urge to move the legs while relaxed. Additionally, it can cause crawling and itching feeling in the feet and legs. Usually occurring at night, it can interfere with sleep.

It is not entirely understood what causes restless leg syndrome. On the other hand, research has shown that approximately 25% of individuals with iron deficiency anemia have restless leg syndrome. The incidence of restless leg syndrome is nine (9) times higher in individuals with an iron deficiency when compared with the rest of the population.

Iron: The Facts - Iron Deficiency Symptoms
Iron Deficiency Symptoms

Therefore, individuals with iron deficiency anemia have a greater risk of experiencing restless legs syndrome.

Brittle nails

Brittle or spoon-shaped nail, a symptom of less frequency, is called koilonychia. The first indication of this condition is when nails chip and crack easily. As it progresses, the middle of the nail becomes depressed while the edges rise, resembling the shape of a spoon.

The good news is, this is a rare side effect happening in only 5% of individuals with an iron deficiency and is only seen in acute cases.

Additional more nonspecific signs of an iron deficiency can include odd food cravings, depression, cold hands and feet, and more recurring infections.

Causes of Iron Deficiency

An iron deficiency can be triggered by various factors and can occur at practically any age. Some of the more frequent causes are:

  • heavy blood loss through menstrual periods or internal bleeding
  • inflammatory bowel disease (IBS)
  • insufficient iron intake due to a poor diet
  • raised iron requirements during pregnancy

Additionally, bleeding in the stomach or intestines can be a common reason for anemia in adults that are not menstruating. This bleeding can be caused by:

  • a stomach ulcer
  • bowel or stomach cancer (although this is less common)
  • hemorrhoids
  • taking excessive amounts of nonsteroidal anti-inflammatory drugs, for example, ibuprofen and aspirin

Iron Supplementation

Iron supplements should only be taken if an iron deficiency or the risk for one has been diagnosed by a doctor and diet is not practical.

Iron: The Facts - Supplementation

Iron supplements are available in pill and liquid form and can be purchased in stores and online
[paid link]

It is important to note that taking iron supplements can cause some side effects, which include:

  • black stools
  • constipation or diarrhea
  • heartburn
  • nausea or vomiting
  • stomach pain

These side effects can be minimized by using a specific type of supplement such as bis-glycinate chelate (reference).

To receive the most effectiveness from iron supplements, do not take them with antacids or milk since they can limit iron absorption.

Avoid or limit high fiber foods or foods containing caffeine since these can interfere with absorption also.

Please feel free to leave any questions, comments, concerns, or experiences with iron below.

Good health!!




What are Prebiotics about?

Our gut is essential to our overall health. The gut is responsible for the health of our digestion, defense system, brains, moods, and even our quality of sleep. In fact, about 70 percent of the immune system (reference)
is based in the gut, so making sure it is in excellent shape can be vital in addressing many of our bodily afflictions. But how do we keep our gut healthy? One of the items that keep the gut healthy is probiotics, which are bacteria, but of the friendly type. However, another item that contributes to the gut’s health is called prebiotics. Mutually probiotics and prebiotics are beneficial for the gut, but they assist differently. So, what are prebiotics, and what do they do? This article explains what are prebiotics about.

What are Prebiotics?

Prebiotics are special plant fibers that are carbohydrates that the body cannot digest and travel to the lower digestive tract and do their work. They are a source of food for bacteria, the good bacteria that keep the gut healthy. Therefore, in other words, prebiotics feeds probiotics; they act as fertilizers for the gut.

The good bacteria in the digestive tract assist in protecting it from harmful microorganisms and fungi.

A 2013 study on bacteria in the gut substantiates that an expansive assortment of this good type of bacteria can improve the symptoms of depression, aid immune system functions, and help address obesity, among other benefits (reference). Also, some of the gut bacteria form vitamin K and short-chain fatty acids.

Short-chain fatty acids are the primary nutrient resource of the cells that line the colon. They support a strong gut barrier that aids in keeping out harmful viruses, bacteria, and substances. This additionally aids in reducing inflammation and can have the ability to reduce the risk of cancer (reference).

The Health Benefits of Prebiotics

On top of nourishing the good gut bacteria, prebiotics can also:

  • Alter the speed that foods produce increases in blood sugar (the glycemic index)
  • Help absorb calcium
  • Increases the fermenting of foods faster, causing them to spend less time in the digestive system. This avoids constipation.
  • Maintains the cells that line the gut keeping them healthy

Recent studies have been investigating if prebiotics can assist the managing of gut diseases such as irritable bowel syndrome and how they might be a factor in controlling obesity.

Foods that have Prebiotics

Prebiotics can be found in numerous fruits and vegetables as well as whole grains, including:

  • Yacon root
  • Wheat
  • Tomatoes
  • Soybeans
  • Onions
  • Oats
  • Legumes (peas and beans)What are Prebiotics about? - Prebiotics Foods
  • Leeks
  • Konjac root
  • Green vegetables
  • Garlic
  • Flaxseed
  • Dandelion greens
  • Cocoa
  • Chicory
  • Berries
  • Barley
  • Bananas
  • Asparagus
  • Artichokes
  • Apples

Many fruits and vegetables are high in fiber. Fiber advances the growth of beneficial gut bacteria, including certain kinds like Bifidobacteria.

Prebiotic Supplementation

The thing to understand about supplements is that there are many types. For example, one type of bacteria commonly used is lactobacillus. However, there are in excess of 120 kinds of lactobacillus, and approximately a dozen of them are used as probiotics.

In addition, there are several other kinds of bacteria, each of them with dozens of species, making a bewildering assortment of obtainable Prebiotic Swanson Supplementprobiotics. When one type of bacteria is selected, the quantity in the supplement may differ between brands.

When considering a prebiotic, analyze the condition that requires attention and select the prebiotic based on that condition. It is important to note that while a probiotic can demonstrate potential in treating a gastrointestinal situation, it is probable that the research is still in its infancy.

While the supplement can have made a condition better for a small number of individuals in a minimal situation, it may not work as well in an actual setting. As always, when considering taking a supplement, consultation with a healthcare professional is advised.

Prebiotic Side Effects

According to reliable sources, a majority of prebiotics, as well as probiotics, can be used safely without side effects by the majority of adults that are healthy. In a few instances, abdominal discomfort, bloating, and flatulence can arise while the digestive system adjusts to the additional activity.

However, individuals who have IBS or any other gastrointestinal disorder should consult with their healthcare provider to get tailored guidance for incorporating prebiotics into their diet.


Keeping the gut bacteria balanced is essential for many aspects of health.

To accomplish this, one should consume plenty of prebiotic and probiotic foods because they help with promoting the ultimate balance between good and bad gut bacteria.

Speak with a healthcare provider to ensure the proper amounts of each are consumed. It is possible to consume too much or obtain side effects.

To evaluate the benefits of taking a supplement, log on to the World Gastroenterology Organization Global Guidelines list of evidence-based conditions that probiotics could potentially assist with aiding. What’s more, it includes recommendations.

Be sure to read the labels on any supplements cautiously and address any questions and recommendations with your healthcare provider.

Would you please leave any questions, comments, concerns, or experience with prebiotics below?

Good Health!!




Urinary Tract Infection in Men

One of the things that can cause us some inconvenience is bacteria. Bacteria are microscopic, single-cell organisms that can be found everywhere, but most are harmless to people. However, there are some that cause infections known as bacterial infections. When these bacteria enter the urinary tract of men, they can cause a urinary tract infection in men.

What is a Urinary Tract Infection

The urinary tract includes the body parts that produce urine and remove it from the body. For men, these parts include the kidneys and bladder and the ureters and urethra. Ureters are the twin tubes that carry urine from the kidneys to the bladder. The urethra is the conduit tube that transports urine from the bladder, which passes the prostate, continues through the penis, which leads it to exit the body.

Urinary tract infections (UTIs) are often classified into two (2) categories centered on their position in the urinary tract:

  • Lower tract infections
    include cystitis (bladder infection) and urethritis (infection of the urethra). Disorders of the lower urinary tract are commonly subsequent to intestinal bacteria that enter and contaminate the urinary tract below. This progression usually involves spreading from the skin to the urethra and subsequently the bladder. Urethritis can additionally be initiated by means of microorganisms transmitted through sexual contacts, such as gonorrhea and Chlamydia. An additional form of male urinary infection is prostatitis, a prostate inflammation.
  • Upper tract infections
    involve the ureters and kidneys and consist of pyelonephritis (kidney infection). Upper tract infections frequently transpire because bacteria have traveled upward in the urinary tract from the bladder to the kidney or bacteria carried in the bloodstream was retained in the kidneys.

Should unhealthy bacteria increase in any urinary tract area; this can cause a urinary tract infection in men. Although urinary tract infections (UTIs) are, to a large extent, more common in women, men can become infected as well.

Urinary tract infections are projected to have an effect on approximately 3 % of men worldwide annually. This statistic means that most men will have never had a urinary tract infection, especially if they are young.

In men over 50, the prostate gland, located near the bottom of the bladder and close to the urethra, can expand, and impede urine flow from the bladder. This state is known as benign prostatic hyperplasia or BPH. This circumstance can hinder the bladder from completely emptying, increasing the probability of bacteria developing and producing an infection.

Cystitis (inflammation of the bladder lining) is more frequent in men who engage in anal intercourse and in those who are uncircumcised. Additional situations that enhance the risk of UFTs involve an obstruction, for example, that is subsequent to a partial blockage of the urethra known as a stricture, and medical procedures, such as rubber catheter tubes that may be inserted into the urethra to relieve a blockage.

However, when a urinary tract infection does develop in a man, it is severe and usually considered complicated. In addition, it is more probable to extend to the kidneys and upper urinary tract. Various cases may require surgery. This article addresses more about this condition, including its symptoms and treatment options.

Symptoms for Urinary Tract Infections in men

Men with urinary tract infections can have no signs or symptoms of the disease. However, when they do arise, they may include:

  • a slow urine stream or urine leakage
  • a sudden need to urinate
  • blood in urine
  • cloudy urine with a strong odor
  • frequent urge to urinate
  • inability to start urinating
  • pain during urination
  • pain in the central lower part of the abdomen
  • the release of only small amounts of urine at a time

Men with difficult cases may additionally encounter one or more of the symptoms below:

  • back pain
  • chills
  • fever
  • nausea
  • vomiting

These symptoms are indicative that the disease has moved to the kidneys or the upper urinary tract. An infection that has reached this area is a more severe quandary that necessitates prompt treatment.

Urinary Tract Infection Diagnosis

Urinary Tract Infection in men - UTI Diagnosis
                                                         A UTI Diagnosis

Initially, a physician will inquire about symptoms and any prior incidents of a urinary tract infection. To fully determine the risk factors, the doctor could ask about sexual history, including the history of the individual’s partner’s history of multiple partners, sexually transmitted diseases (STD’S), condom use, and anal intercourse.

Next, the doctor will make a diagnosis of a urinary tract infection based on symptoms and the outcome of a physical examination and urine tests. When examining the results of a usual urinary tract infection, the doctor will observe both white blood cells, which fight infection and bacteria. The laboratory will identify the specific type of bacteria and particular antibiotics that can eradicate the bacteria.

In the case of men, a rectal examination will permit the doctor to evaluate the size and shape of the prostate gland. Suppose a patient is a young man with no sign of an enlarged prostate. In that case, the doctor may order additional tests to search for a urinary tract abnormality that increases the likelihood of infection. This action is taken because urinary tract infections are relatively rare in young men with normal urinary tracts. Therefore, additional testing may be requested that would involve intravenous pyelography or a computed tomography (CT) scan. This test would display a contour of the urinary tract on X-rays, ultrasound, or cystoscopy. This examination permits the doctor to inspect the inside of the bladder using a thin, hollow tube-like instrument.

With prompt and proper treatment, most urinary tract infections that have not led to other complications begin to improve in 1-2 days.

Preventing Urinary Tract Infections

The majority of urinary tract infections in men cannot be prevented. Practicing safe sex by using condoms will assist with avoiding infections as well as diseases spread during sexual contact.

Urinary Tract Infection in Men - UTI Prevention

In men with benign prostatic hypertrophy (BPH), eliminating caffeine and alcohol or taking specific prescription medications can improve urine flow and prevent the buildup of urine in the bladder, which increases the likelihood of infection. A lot of men with urinary infections as a result of an enlarged prostate gland necessitate surgery to remove part of the gland. Since this surgical procedure can improve urine flow, it can also thwart infections.

The Treatment for Urinary Tract Infections

Urinary tract infections are treated with a variety of antibiotics. The laboratory tests on the urine can assist the doctor in selecting the best antibiotic for the infection. As a general rule, most uncomplicated lower tract infections will be entirely eliminated by five to seven days of treatment. Once the antibiotics are completed, the doctor might ask for another urine sample to ensure that the bacteria are gone. If either an upper tract infection or prostate infection is diagnosed, the doctor can prescribe antibiotics for three weeks or longer.

Men with acute upper tract infections can require hospital treatment and antibiotics administered through an intravenous catheter (through a vein). This action is especially apparent when nausea, vomiting, and fever further the risk of lack of fluids and prevent the use of oral antibiotics.

It is best to contact a doctor whenever a urinary tract infections symptom(s) is present.

Individuals age 50 or older should contact their physician if any of the following symptoms occur: difficulty in beginning urination, a decrease in the force of the urine stream, dribbling after urination, or a feeling that the bladder is not completely empty after urinating is finished. These may well be the symptoms of an enlarged prostate, a problem that can be treated successfully before it initiates a urinary tract infection.

Until more advancements in UTI treatment are available, antibiotics continue to be the most capable standard treatment. However, prescription medication does not have to be the only method for battle.

In conjunction with standard medical therapy, home remedies can be integrated to speed recovery and even help avoid any future infections.

Cranberries – Cranberries can contain a component that hinders bacteria from connecting to the urinary tract walls. It is then flushed out of the body.

Irinary Tract Infection in Men - UTI Treatment

Research is unsettled; therefore, more research is required. Some studies do indicate, however, that the risk of UTIs might be reduced with dried cranberries, unsweetened cranberry juice, or cranberry supplements which can be purchased online.

However, other studies indicate that using cranberries to prevent UTIs does not generate reliable results.

Consume ample amounts of water – Even though urinating can be painful with a UTI, consuming generous quantities of fluids is essential, mainly

Urinary Tract Infection in Men - Preventing

water. Most adult individuals should make it a goal to consume between 6 and 8 8-ounce glasses of water daily.

The more water consumed, the more urination occurs. Urinating helps to flush dangerous bacteria from the urinary tract.

Do not hold urine – Holding urine for long periods can allow bacteria to multiply in the urinary tract. It is wise always to urinate when signaled.

It is also essential to ensure the bladder empties altogether when urinating and always urinate after sex.

Use probiotics – Probiotics promote healthy digestion and immunity. They may additionally be triumphant in remedying and preventing UTIs.

Although some research confirms probiotics to be efficient in UTI deterrence and cure, more research is required.

Intake ample vitamin C – Escalating the consumption of vitamin C can aid in the prevention of a UTI. Studies
show that vitamin C reinforces the immune system and may assist in acidifying the urine to prevent infection.

However, some research demonstrates inconsistent data regarding vitamin C’s efficiency in treating UTIs, indicating that insufficient studies have been conducted to support this treatment.

Wear properly fitting clothing – Wearing cotton-lined and loose-fitting clothing can assist in treating ongoing UTI infections by assisting in maintaining the area dry and clean.

Clothing that is tight-fitting and certain fabrics can trap moisture that will allow bacteria to grow in the genital area, leading to infection.


The majority of urinary tract infections can be treated effectively with antibiotics. In a male individual with a urinary tract irregularity or an enlarged prostate (BPH), repeated urinary tract infections can occur if the underlying problem interferes with the free flow of urine.

It is crucial to treat urinary tract infections.  The sooner, the better. Urinary tract infections left untreated turn out to be more and more acute as they spread further.

A urinary tract infection is typically easiest to treat when in the lower urinary tract. A condition that travels to the upper urinary tract is a great deal more challenging to treat and is most likely to spread into the bloodstream, leading to sepsis. This condition is a life-threatening occurrence.

The bottom line is, if you have any of the symptoms listed above, see your doctor–pronto!

Would you please leave any questions, concerns, comments, or experiences with UTIs below?

Good Health!!




The Facts about Nuts

Nuts are generally regarded as a casual snack. However, nuts yield a host of nutritional benefits for our bodies. So much so that they can easily be included as a daily part of our diets. This article contains the facts about nuts, including their nutritional values.

What are Nuts?

What are nuts exactly? Are they vegetables, fruits, meats, a starch? Nuts are actually fruits. They are fruits made up of a hard shell that protects a kernel. The kernel is what we eat. While there are seeds referred to as nuts, but in plant classification, “nut” denotes that the shell does not release the seed but remains closed. Fortunately, nuts can be purchased already shelled and ready to eat.

Some of the most commonly consumed nuts are:

  • Walnuts
  • Pistachios
  • Macadamia nuts
  • Almonds
  • Brazil nuts
  • Hazelnuts
  • Pecans
  • Pine nuts
  • Cashews

The Benefits of Nuts

Although nuts contain a high amount of fat, they have numerous significant health and weight benefits.

Nuts are:

A Great Source of Many Nutrients – Nuts are exceedingly nutritious. One (1) ounce (28 grams) of mixed nuts contains:

  • Calories: 173
  • Carbs: 6 grams
  • Copper: 23% of the RDI
  • Fat: 16 grams, including 9 grams of monounsaturated fat
  • Fiber: 3 grams
  • Magnesium: 16% of the RDI
  • Manganese: 26% of the RDI
  • Phosphorus: 13% of the RDI
  • Protein: 5 grams
  • Selenium: 56% of the RDI
  • Vitamin E: 12% of the RDI

Various nuts are higher in specific nutrients than others are. For example, one Brazil nut yields more than 100% of the Reference Daily Intake (RDI) for selenium.

The carbohydrate matter of nuts is highly irregular. Hazelnuts, macadamia nuts, and Brazil nuts have fewer than 2 grams of digestible carbs per serving, while cashews have almost eight (8) digestible carbs per serving. For this reason, nuts are, in general, great food to eat on a low-carb diet.

Ladened with Antioxidants – Antioxidants, which include the polyphenols in nuts, are able to combat oxidative stress by counteracting free radicals. Free radicals are unstable molecules that can cause cell damage and escalate disease risk (reference).

A research study established that walnuts have a bigger capacity to battle free radicals than fish (reference).

Research also indicates that the antioxidants in walnuts and almonds can guard cells’ delicate fats against being damaged by oxidation (reference, reference, reference, reference).

In a study involving thirteen individuals, consuming walnuts or almonds elevated polyphenol levels and lessened oxidative damage considerably in contrast to a monitored meal (reference).

Another study found that 2–8 hours after ingesting whole pecans, individuals experienced a 26–33% drop in their levels of oxidized “bad” LDL cholesterol, a significant risk factor for heart disease.

However, research involving the elderly and adults with metabolic syndrome discovered that walnuts and cashews did not significantly impact antioxidant capacity, although some other markers improved.

The Facts about Nuts - Nuts Health Benefits
Nuts Health Benefits

Can Aid with Weight Loss – Ironically, although nuts are considered a high-calorie food, studies suggest that nuts can help with weight loss.

One study reviewing the results of the Mediterranean diet discovered that individuals delegated to ingest nuts decreased approximately two inches (5 cm) from their waists. This result was considerably more than individuals who were given olive oil.

In controlled studies, almonds have been steadily shown to advance weight loss rather than weight gain. Some studies suggest that pistachios aid weight loss also. (reference, reference).

In one study in overweight women, those eating almonds lost nearly three times as much weight and experienced a significantly more significant waist size decrease than the control group (reference).

Additionally, although nuts are relatively high in calories, studies indicate that the body does not take in all of them since a portion of fat remains trapped within the nut’s fibrous wall for the duration of digestion (reference).

For example, although the nutritional information on a packet of almonds could show that a 1-ounce (28-gram) serving has 160–170 calories, the body takes in only about 129 of these calories.

In the same way, more recent studies have discovered that the body takes in about 21% and 5% less calories from walnuts and pistachios, in that order, than previously reported (reference, reference).

Effective for Type 2 Diabetes and Metabolic Syndrome – Type 2 diabetes
is a widespread disease that affects hundreds of millions of individuals worldwide.

Metabolic syndrome refers to a group of risk factors that can increase the risk of heart disease, stroke, and type 2 diabetes. Hence, type 2 diabetes and metabolic syndrome are connected. For more on metabolic syndrome, see The Facts about Metabolic Syndrome on this website.

It is interesting to note nuts can be among the best foods for metabolic syndrome and type 2 diabetes individuals. They are low in carbohydrates and do not increase blood sugar levels by a significant amount. Therefore, ingesting nuts instead of higher-carb foods should reduce blood sugar levels.

Research suggests that ingesting nuts can also decrease blood pressure, oxidative stress, and other health markers in individuals with diabetes and metabolic syndrome (reference, reference, reference, reference).

In a controlled 12- week study, individuals with metabolic syndrome who consumed just less than 1 ounce (25 grams) of pistachios twice per day encountered a 9% reduction in fasting blood sugar, on average (reference).

Also, when compared to the control group, the pistachio group had more significant reductions in blood pressure and C-reactive protein (CRP), which is a marker of inflammation linked to heart disease.

However, the evidence is mixed, and not all studies observe an advantage from consuming nuts in individuals with metabolic syndrome (reference).

Can Reduce Inflammation – Nuts have potent anti-inflammatory resources.

Inflammation is the body’s way of shielding itself from bacteria, injury, and other possible damaging pathogens.

However, chronic, long-term inflammation can cause organ injury and advance disease risk. The research proposes that consuming nuts reduces inflammation and supports healthy aging (reference). For more on inflammation, please see the article, The Dangers of Inflammation, on this website.

According to a study on the Mediterranean diet, individuals whose diets were supplemented with nuts encountered a 35% and 90% reduction in the inflammatory markers C-reactive protein (CRP) and interleukin 6 (IL-6), respectively (reference).

In the same way, a few nuts, including pistachios, almonds, walnuts, and Brazil nuts, have been established to battle inflammation in healthy individuals and those with severe conditions such as kidney disease and diabetes (reference, reference, reference, reference, reference).

However, one study on almond intake in healthy adult individuals noticed little difference between the almond and control groups, though a few inflammatory markers lessened in those that ingested almonds (reference).

Contain high amounts of Fiber

The facts about nuts
These 5 nuts are high in fiber. Can you identify them?

Fiber yields numerous health advantages.

Although the body cannot digest fiber, the bacteria that live in the colon can. Various kinds of fiber operate as prebiotics or food for healthy gut bacteria.

These gut bacteria then ferment the fiber and turn it into beneficial short-chain fatty acids (SCFAs). These SCFAs have potent benefits that include improving gut health and reducing the risk of diabetes and obesity (reference, reference).

Additionally, fiber helps an individual feel full and reduces the number of calories absorbed from meals. A study found that boosting fiber ingestion from 18 to 36 grams a day can lead to up to 130 fewer calories absorbed (reference, reference).

Below are nuts with the highest fiber content per 1-ounce (28-gram) serving:

  • Pistachios: 2.9 grams
  • Pecans: 2.9 grams
  • Peanuts: 2.6 grams
  • Macadamias: 2.4 grams
  • Hazelnuts: 2.9 grams
  • Brazil nuts: 2.1 grams
  • Almonds: 3.5 grams

Can Reduce the Risk of Heart Attack and Stroke – Nuts are extremely good for the heart. A number of studies propose that nuts assist in lowering heart disease and stroke risk attributable to their benefits for artery function, bad LDL particle size, cholesterol levels, and inflammation ( reference, reference, reference, reference).

Studies have found that small, dense LDL particles can elevate heart disease risk further than larger LDL particles (reference, reference).

A study on the Mediterranean diet discovered individuals who consumed nuts had a significant decline in small LDL particles and an increase in large LDL particles and “good” HDL cholesterol levels.

In an additional study, individuals with normal or high cholesterol were arbitrarily allocated to ingest either olive oil or nuts with a high-fat meal. Individuals who were in the group that consumed nuts had improved artery function and lowered fasting triglycerides than the group that consumed olive oil, not considering their original cholesterol levels (reference).

Where to buy nuts

Nuts are delicious and widely available. They can be consumed whole, creamed (e.g., peanut butter), or chopped and used for toppings.

The Facts about Nuts

They can be purchased in grocery stores, and online [paid link]and come in various options, including raw, roasted, unsalted, salted, seasoned, or plain.


On the whole, it is more healthy to consume nuts raw or toast them in the oven below 350°F (175°C). Dry-roasted is the next-best option. However, it is best to avoid nuts that are roasted in vegetable and seed oils.

Nuts can be stored at room temperature or placed in the refrigerator or freezer to keep them fresh longer.

Comments, questions, and concerns may be left below.

Good Health!!





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