Nuts, in addition to being highly nutritious, are good allies to revitalize the body and prevent various diseases. Get to know its properties.
Nuts are increasingly positioned in healthy eating plans. Contrary to the theories that censured them for their high caloric value, science values their multiple benefits by consuming them in moderation. Learn about the benefits of nuts and incorporate them into your diet.
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Benefits of nuts: properties
The benefits of these delicious fruits are not only many but they are diverse. That is why it is important to know the differences between the most consumed to know which one is best for you. In general, its most outstanding benefits have to do with the reduction of cardiovascular problems and cholesterol, the strengthening of the bone system and the prevention of cognitive deterioration.
In addition, they have great antioxidant power, thereby protecting them from very different diseases.
Nuts, in addition to being very nutritious, provide a lot of energy. There is nothing better to start a long day of work, study and/or intense physical activity. That is why they are highly recommended for breakfast or for mid-afternoon snacks when tiredness begins to affect our potential. In fact, according to nutritionists, they are great for revitalizing the body.
In addition, although they are seeds with low water content and a high percentage of fats, they are healthy fats (monosaturated and polyunsaturated), which helps to decrease LDL cholesterol levels, which is the so-called bad cholesterol.
Being an important source of vitamins and minerals, they have properties worth knowing:
- Antioxidant power: for its contributions of magnesium, phosphorus, potassium, calcium and iron; trace elements such as zinc and selenium, and vitamins such as B1, B3, and E.
- Cardio-healthy properties: it favors the health of the heart for being rich in mono and polyunsaturated fats, such as oleic acid, linoleic (omega 6) and linolenic (omega 3). These essential fatty acids are very good for the body, they improve lipid profile and blood pressure. The most recommended are walnuts.
- They provide energy: due to their contribution to vegetable protein, they are excellent for recovering from an intense routine of physical activity.
- They regulate intestinal activity: its high fiber content helps to optimize the functions of the digestive system and limits the absorption of cholesterol at the intestinal level. By improving intestinal transit, it helps fight constipation. Walnuts and pistachios are especially good for this purpose because they contain high fiber content.
- They provide satiety: due to its composition, if consumed in moderation in an adequate eating plan, it produces a feeling of satiety. The key is to eat little and with specific goals.
- They help lower bad cholesterol: they lower LDL cholesterol and help raise good HDL cholesterol, protecting the body from contracting atherosclerosis.
- They have anti-inflammatory properties: they are considered to help decrease the chances of contracting type II diabetes due to their anti-inflammatory properties.
- They help prevent colon cancer: they are a good ally to prevent this type of cancer due to its digestive benefits.
- They help prevent bone problems: almonds and pine nuts are the perfect complement to reduce bone pain and prevent osteoporosis because they provide a quantity of calcium and zinc.
- They improve diabetes: consuming cashews, pistachios and pine nuts helps control blood sugar levels and improve diabetes symptoms.
- They prevent cognitive problems: almonds and hazelnuts have the most vitamin E and help prevent brain deterioration.
Nuts and overweight
As we said, nuts always had a bad reputation for being associated with weight gain due to their amount of calories. However, it has been shown that if we only eat a handful a day, not only do they not get fat but they add many benefits.
In addition, they are good for generating satiety due to their high content of healthy fats, helping to reduce intake levels.
Nuts: calories
Among the most caloric nuts, there are some that stand out and that we must regulate if we have weight problems.
We detail how many calories are provided by the different fruits per 100 grams:
- Macadamia nuts: 718 kcal / 100 grams.
- Pecan nuts: 691 kcal / 100 grams.
- Pine nuts: 673 kcal / 100 grams.
- Walnuts: 654 kcal / 100 grams.
- Hazelnuts: 646 kcal / 100 grams.
- Almonds: 579 kcal / 100 grams.
- Pistachios: 562 kcal / 100 grams.
- Cashews: 553 kcal / 100 grams.
- Acorns: 387 kcal / 100 grams.
- Chestnuts: 369 kcal / 100 grams.
What are nuts
When we talk about nuts, we sometimes reduce this entire food group to nuts, almonds, and peanuts. But they are not the only ones. The most popular are:
- Almonds
- Hazelnuts
- Cashew nuts.
- Peanuts.
- Walnuts
- Pistachios.
- Pinions.
- Chestnuts.
- Sunflower seeds.
Nuts: protein
Nuts contain many proteins of plant origin, which help meet the protein needs of the body, especially if you are a vegetarian or vegan. We mention how many proteins each have in a 100-gram serving.
- Peanut: 25.2 grams of protein / 100 grams.
- Almond: 18.7 grams of protein / 100 grams.
- Pistachio: 17.65 grams of protein / 100 grams.
- Cashew: 17.2 grams of protein / 100 grams.
- Walnut: 14.4 grams of protein / 100 grams.
- Pinion: 14 grams of protein / 100 grams.
- Hazelnut: 12 grams of protein / 100 grams.
How to consume nuts
Breakfast and snacks are one of the foods that best incorporate nuts. For example:
- Breakfast: you can prepare a bowl with fruits, yogurt, and nuts such as almonds, walnuts, and pistachios.
- Lunch: the chopped dried fruits go very well to complete the salads. You can also chop them well and incorporate them in spreading sauces, for example mixing cream cheese with avocado and nuts.
- Snack: the mix of dried fruits is already prepared and you will find them in all the diet stores and in many kiosks. They are ideal to add to yogurts or to add as a snack while you travel or are on the street.
What do the nuts mix contain?
They are fashionable and you can find them in different types of shops. In general, they contain a mix of walnuts, almonds, hazelnuts, pistachios, peanuts and addition of black and blond raisins, in addition to red fruit raisins.
The ideal is these mixes that come in packages is that the portion is already “regulated”. When we have a lot, it is easy to be tempted and overeat.
Remember that it is always advisable to consume them in moderation and in the right combination. Ideally, a nutritionist should develop the right plan for each person, but its benefits are many and you can surely add them to your daily intake to enhance your health on different levels.