Hickory nut plays many crucial health functions as evidenced by its positive impact on weight gain, cardiovascular health, normal growth and development, metabolism, circulation, nerve function, and kidney health.

What is a hickory nut?

As the name implies, the hickory nut, comes from the hickory tree. Almost all 18 species under the broad genus, Carya, bear fruit to hickory nuts that are quite similar in composition as well as identical uses and applications. The only difference lies in the strength of the shells from one hickory tree to the next.

The 18 species of the hickory tree are in abundance in various parts of the globe. You can find hickory trees in China, India, Indochina, Canada, Mexico, and the United States to name a few.

The term hickory nut is broad in that it also refers to the fruit of the tree. The nut essentially grows within a tough outer husk. This is considered to be a drupe fruit instead of a classic nut. Aside from the hickory nut, this tree boasts other useful parts such as that of its bar, wood, and bark extract.

Just like any other tree nuts that feature a host of health benefits, hickory nut is unique in that it boasts many qualities that other nuts simply do not have. It’s quite rate to find hickory nut at the grocery or health food stores due to the difficulty in its preparation. The outer husk is relatively hard to crack as well as the meat of the nut is hard to slice and prepare as well. Once you manage to extract all the meat inside, you can then reap the
calorie-rich benefits that are both delicious and healthy. In essence, all nuts from across all 18 species of the hickory tree are palatable. There are a few that are bitter and a bit unpleasant, but most of its varieties such as shellbark hickory and shagbark hickory have been favorites for culinary applications.

The use of hickory nuts in meal preparation and cooking is encouraged as they are teeming with vitamins, minerals, and organic compounds. In this article, we will discuss the many health benefits of hickory nut.

1.Weight Gain

While a great majority is looking into shedding a few pounds, those who strive to gain more weight should try hickory nuts. Other individuals, such as those recovering from sickness, injury, or surgeries, are encouraged to consume hickory nut. A small serving of hickory nuts contain 200 calories only- the perfect, healthy snack that will fill you up right away. Due to this action, hickory nut is also best if you want to lose weight as they function as excellent appetite satisfiers.

2.Healthy Sources of Fats

One common myth that a lot of us still believe in is that all fats are unhealthy and should not be consumed altogether. The fact of the matter is that the human body requires healthy amounts of good fat in order to function optimally. A single serving of hickory nut features up to 18 grams of fat; almost 85% of which is of the good fat variety. With this function, hickory nuts aid in restoring healthy cholesterol and fatty acid balance in the body. With this healthy eating practice, you are sure to boost cardiovascular health as well as lowering your chances of developing chronic diseases such as stroke, atherosclerosis, or heart attack.

3.Increased Energy

One regular serving of hickory nuts contains up to 5 grams of carbohydrates. This will deliver a solid energy boost that you need in between major meals, instead of the sugary snacks that most of us consume. Simple sugars like that found in sweet treats deliver that familiar sugar rush that we all know- an immediate energy boost that is temporary in nature which is then followed by a crash. Hickory nuts on the other hand supply complex carbohydrates that prevent sudden fluctuation of insulin and glucose resulting a more steady and controlled increase in energy for a longer period of time.

4.Growth and Development

Like most types of healthy nut, hickory nuts deliver high amounts of protein, thus making it an important and all-nutritious snack for vegetarians and those who are suffering from low protein diets. Proteins sourced from vegetables and animals play a crucial role in human growth and development. Protein is fundamental in many processes including
deconstruction and reformation of cells and tissues. It also plays a key role in the growth of bones and muscles. Supplying the body with satisfying amounts of protein from healthy protein sources like hickory nuts will be key to health and wellness. The Vitamin B6 found in hickory nuts also facilitates important functions such as protein metabolism- a process that boosts the efficiency by which proteins are being us
ed by the body.

5.Metabolic Activity

The B-vitamin family is well known to be crucial in the body’s metabolic process and its overall functioning. Hickory nuts contain high amounts of Vitamin B1- a nutrient that we need to guarantee proper functioning of vital organs such as the nervous system, the heart, and the muscles. B vitamins are unfortunately ignored or forgotten by many of us. Bear in mind to include food items with high B vitamin concentrations such as hickory
nuts to ensure optimal nutrition and increased level of wellness.

6.Bone Growth and Development

Magnesium is undeniably one of the most versatile and useful minerals as it plays a host of crucial functions that ensure bodily functions work at their best. For one, magnesium improves the activity of enzymes in various parts of the body. This mineral regulates calcium stores and aids in metabolic optimization processes. The combination of the minerals, calcium, magnesium, and phosphorus can be found in hickory nuts, making it the excellent snack if you want to improve bone density. It is ideal for women as it delays and prevents the onset of osteoporosis and other types of degenerative bone disorders.

7.Digestion

Hickory nuts is an excellent food item for the tummy as it promotes a more efficient digestion and boost overall gastrointestinal health. The combination of natural fibers as well as minerals helps in preventing constipation as well as promotes regular bowel activity. Hickory nuts also reduce flatulence, cramping, and bloating.

Just a word of caution, hickory nut is not for everybody. For those who are allergic to nuts, this may not be the perfect food item to supplement the body with vitamins and minerals. Before starting on snacking, make sure to talk to your doctor if you may be allergic to hickory nuts or otherwise.

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