Chickpeas, also known as garbanzo beans, are part of the diverse legume family. Chickpeas are a staple component of many Middle Eastern and South Asian cuisines. The popularity of chickpeas goes beyond its culinary uses and distinct taste and texture. In fact, chickpeas have long been consumed for their numerous health promoting benefits.

Chickpeas are a great source of dietary fiber, protein, folic acid. Chickpeas are also a source of iron, copper, zinc and magnesium.

Chickpeas as a Source of Fiber

Garbanzo beans are a high source of dietary fiber, which is essential in the proper functioning of the body. Dietary fiber plays an active role in the removal of cholesterol. In fact, the regular consumption of dietary fiber has been linked to the significant lowering of LDL cholesterol. Fiber also helps improve the absorption of nutrients, provide you with that feeling of fullness and helps keep you regular.

Chickpeas and Diabetes Management

Dietary fiber actively helps control and balance blood glucose levels. After a meal, our blood glucose levels spike. When we choose foods that constantly cause spikes in blood glucose levels, we increase our risk of developing conditions such as diabetes and excessive weight gain. The presence of dietary fibers can help normalize blood glucose levels and reduce these spikes. This is achieved by fiber actively slowing gastric emptying as well as increasing the sensitivity to insulin allowing for proper absorption. Chickpeas are an excellent source of dietary fibers.

Source Of Iron

Chickpeas are a source of non-heme iron. Iron is needed to move oxygen throughout the system. Iron is also required to produce energy and the proper functioning of the human system as a whole. A nutritional deficiency in iron may lead to conditions such as anemia, weakness, hair loss, headaches and other critical health concerns.

Source of Folate

Chickpeas are a rich source of folate. Folic acid is needed to prevent neural tube birth defects. Folate is also critical in the proper development of red blood cells. Also, folate plays an active role in controlling the levels of homocysteine. Lower serum homocysteine levels reduce the risk of cardiovascular disease. Folate also plays an active role in help preventing osteoporosis.

Source of Magnesium

Chickpeas contain the mineral magnesium. Magnesium actively promotes the health of the cardiovascular system. Magnesium is a natural calcium channel blocker, allowing the relaxation and arteries and veins as well as improved flow of blood.

Walnuts are one healthy nut. History traces back walnuts to over 8,000 years ago. Walnuts have long been revered for their health benefits. Today, walnuts receive much attention due to their Omega-3 fat content. Omega-3 polyunsaturated fatty acids are essential – they are needed for your health but your body cannot produce them. You can get your recommended intake of Omega-3 fatty acids by consuming walnuts.

Aside from being an excellent source of Omega-3 fatty acids, walnuts are high in ALA (alpha-linolenic acid) and are full of powerful antioxidants. One antioxidant in particular, ellagic acid, has long been recognized as a critical component to helping boost the immune system. Walnuts also are a good source of protein, dietary fiber, phosphorus and magnesium
 

Omega-3 Fatty Acids Health Benefits

Walnuts help improve cardiovascular health. This is due to a variety of factors. Walnuts are an excellent source of Omega-3 fatty acids, polyunsaturated fatty acids that is essential for normal growth, development, brain function and help improve blood flow. Omega-3 fatty acids directly help reduce the risk of heart disease, stroke, atherosclerosis, cancers, arthritis and inflammations. Omega-3 polyunsaturated fatty acids have also been shown to help lower blood pressure.
 

Help Lower Cholesterol

Walnuts are also a great source of mono-unsaturated fats. Mono-unsaturated fats have been shown to help lower cholesterol levels and also help lower the risk of heart disease. In fact, walnuts have been shown to lower total cholesterol and LDL cholesterol levels effectively. Walnuts also contain ellagic acid, a nutrient that has been shown to have antioxidant potential. The antioxidant activity that walnuts offer further helps lower cholesterol levels.
 

Walnuts and Brain Function

Walnuts are great food for the brain. This is again due to the rich presence of Omega-3 fatty acids. Omega 3 helps retain the integrity of cell membranes, including the cellular membranes present in the brain. Adequate levels of Omega 3 can also help reduce the risk of depression. Studies also indicate that walnuts may help reduce the risk of Alzheimer’s disease.

Almonds are considered on of the healthiest and nutritious of all foods. Just a handful of almonds a day can drastically improve your overall health and well-being. Various studies have confirmed that not only are almonds heart-healthy, but actively protect against cardiovascular disease, lowers cholesterol, lower blood glucose levels, and lower cancer risk. Research suggests that almonds, although high in fats, may actually help with weight loss.

Just a handful of almonds a day will provide you with mono-unsaturated fatty acids, polyunsaturated fatty acids, fiber, protein, vitamin E, potassium, magnesium calcium, iron zinc and flavonoids.
 

Help Fight Against Heart Disease, Blood Pressure and Atherosclerosis

Almonds actively lower LDL, the bad cholesterol in the body. Almonds are also a rich source of magnesium, which improves blood flow and improves oxygen and nutrient transport throughout the body. Potassium, contained in every almond, helps maintain blood pressure.
 

Diabetes Management: Lower Blood Glucose Levels

Almonds help decrease the glycemic index (GI) of food, decreasing the rise in blood sugar which occurs after eating. Incorporating almonds in a meal may help keep your blood sugar in check.
 

Rich Source of Anti-oxidants and Flavonoids

Almonds contain flavonoids and vitamin E, powerful anti-oxidants which helps protect against cardiovascular disease and cancers. To take benefit of these anti-oxidants, make sure to eat the whole almond, including skins.
 

Good Source of Mono- and Polyunsaturated fats

Almonds are high in both mono-unsaturated and poly-unsaturated fats. These fats are best known for their ability to lower the risk of heart disease.
 

Help With Weight Management

Many shy away from almonds due to their high fat and caloric value. However, many studies indicate that when nuts are eaten at least twice a week, you are far less likely to gain weight than those who ate no nuts at all.