Nuts are a source of protein, fiber and other beneficial nutrients. Each type of nut has it different nutritional benefits. According to a study, a diet with nut helps in preventing inflammation and some other chronic diseases. Consuming about 40g of nuts per day may reduce the risk of developing heart disease by 35-45% and reduce the risk of death from heart disease by 30%. It helps in regulating blood cholesterol by promoting polyunsaturated and monounsaturated fats. It also helps to reduce oxidation and inflammation by antioxidant vitamins and minerals example vitamin E, manganese, selenium, zinc, copper and other antioxidant compounds such as flavonoids. According to the study 2017, women who
ate about 40g of nuts per day had approximately 40% less risk of developing type 2 diabetes compared with those who ate few or no nuts. It benefits people with type 2 diabetes by reducing overall glycerin index of the diet, when it added to meals rich in carbohydrate, nuts slow down the passage of meal through reducing blood glucose levels. Nuts are rich in omega-3 essential fatty acids with anti-
inflammatory properties which help in controlling high BP, fight against prostate, breast and colon cancers. A healthy daily intake of nuts is 40G approximately:

• 25 almonds (Almonds are rich in calcium which is beneficial for teeth and bones)
• 20 cashews (It helps to rid your body from various types of infections and increase your energy
  level)
• 10 Pecans (one cup of pecans can helps to lower LDL cholesterol levels in your blood)
• 10 walnuts (It is rich in monounsaturated fat and also contains omega -3 fatty acids which can help to prevent heart disease, depression and arthritis)