The benefits of nuts

Nuts are part of our culinary tradition, but despite that we are reluctant to eat them because of their caloric intake. However, its regular consumption can bring you a lot. Today I have proposed to take away that bad reputation, I explain everything they can do for you.

Note that I dare to repeat that we should all eat nuts, including people who are overweight. And it is that the healthy effects that they provide us are the main reason why their consumption has been recommended for years.

They help prevent cardiovascular diseases . And not only because of the type of fat they provide, but also because of some of its components with antioxidant capacity.
They are essential in certain stages. Children, adolescents, pregnant women, nursing mothers and athletes can benefit from its virtues, since they are vital stages in which nutritional requirements are higher.
They help lower cholesterol. The lipids or fats in nuts are basically unsaturated, that is, they contain "good" fats, such as oleic acid (also present in olive oil) and linoleic acid (especially walnuts). Therefore, they help increase the level of "good" HDL cholesterol and lower total cholesterol.
They have a protective effect. Due to its high arginine content (it helps to dilate blood vessels) and with antiplatelet action, they help prevent the occurrence of possible heart attacks or other cardiovascular complications.
They reduce the risk of type 2 diabetes. Of course, if they eat regularly, not every now and then.
They protect against certain intestinal cancers.
They improve weight control. Pinoleic acid, which, as its name suggests, is obtained from pine nuts, would have, among other virtues, a slimming effect. According to certain studies, this acid stimulates intestinal substances that are responsible for sending signals of satiety to the brain, causing us to eat less.

Are nuts fattening?

Indeed, the high percentage of fat in its composition makes it very energetic and caloric foods. If you consume them in large quantities, they can make you gain weight, but if you eat them by hand, not only do they not make you fat, they can help you maintain a healthy weight. And it is that they contain monounsaturated and polyunsaturated fats that help protect us from being overweight.

But … how many calories are we talking about?

To give you an idea, nuts provide an average of between 56 and 64 kcal for every 10 g of product. But in addition to "good" fats, nuts provide us with proteins (13-26%), carbohydrates (15-25%), lipids (48-63%), as well as micronutrients.

Among the many that they contain, vitamin E stands out , with a great antioxidant potential that protects cell membranes; and folic acid (especially in peanuts), which helps reduce the risk of arteriosclerosis. In addition, nuts provide calcium, magnesium, potassium, selenium and zinc, among other micronutrients important for metabolism.

What amounts should I take?

The recommended amount in a healthy diet is 25 g / day 3 to 5 times a week. This equates to a not very large handful. Better take them raw, since cooking or roasting the nuts makes their benefits less. Ah! And without salt, to avoid fluid retention.

The most common nuts in our diet

We could classify nuts into two large groups depending on the type of fat they mostly contain:

Those rich in monounsaturated oleic acid (such as olive oil). Hazelnuts, almonds, macadamia nuts and pistachios.
Those rich in polyunsaturated oils (such as sunflower oil). Walnuts, also rich in omega 3.

Discover its properties

Check what just 10 g of one of these nuts can provide you. Add them to cereals or yogurt, have them enriching a salad or sprinkle them in a vegetable cream. As you wish!

Almonds Ideal for children, adolescents and pregnant women because of the calcium. They provide per 100 g: 576 kcal, 53.5 g of fat, 26.18 mg of vitamin E, 248 mg of calcium, 275 mg of magnesium. And for 10 g you get 5.2 g of lipids, 2 g of proteins, 26.6 mg of calcium, 14.3 mg of phytosterols and 59 kcal.
Walnuts Its regular consumption reduces the risk of heart problems. They are rich in serotonin. They provide: 674 kcal, 63.8 g of fat, 2.92 mg of vitamin E, 98 mg of calcium, and magnesium, 158 mg. In 10 g there are 6.2 g of lipids, 1.4 g of proteins, 9.4 mg of calcium, 12.9 mg of phytosterols and 63 kcal.
Hazelnuts Hazel branches are still used to search for treasure and water on earth. They provide 646 kcal, 62 g of fat, 15.19 mg of vitamin E, 114 mg of calcium and 163 mg of magnesium. They provide 6.3 g of lipids, 1.3 g of proteins, 19 mg of calcium and 63 kcal per 10 g.
Pinions. They are a good complement for excursions and small trips. They provide us with 670 kcal and 60 g of fat. For 10 g you get 1.4 g of protein, 8.2 mg of calcium, 6.8 g of lipids, 0.4 g of carbohydrates and 68 kcal.

Have I convinced you? Hope so! And if you need ideas to incorporate them into your diet, discover 5 delicious recipes with nuts.