Nuts enrich our diet with a wide range of essential nutrients. They contain some B vitamins (including folic acid, necessary for women), vitamin E , minerals: calcium, iron, zinc, potassium and magnesium, antioxidants (selenium, manganese and copper), as well as other antioxidant compounds (flavonoids and resveratrol ) and plant sterols.
In 2013, Australian nutritionists included nuts in a common group of foods high in protein, such as meat, fish, poultry, eggs and legumes.
Nuts are a healthy vegetable food with a high content of healthy fats, protein and fiber. And yet they often become a source of misunderstanding for those wishing to manage their weight. The recommended serving is 30 grams per day. Additional 10 g can be used as a substitute for other sources of edible fats.
Nutritionists warn that it is better to refrain from eating salted nuts, because the producers add too much sodium in them. If you do not want to eat raw nuts, try frying them at home. This will reduce the content of phytic acid, which slightly interferes with the assimilation of all the necessary nutrients, and destroy the bacteria that are always found in raw foods. It is important only not to be zealous with roasting - there are studies confirming that intense thermal treatment creates in the nuts carcinogenic elements.
Benefits of various varieties of nuts
Pine nuts:
- support heart health;
- help reduce appetite;
- they charge with energy;
- help to maintain youth;
- ensure the normal formation of body tissues;
- provide a complete transfer of genetic inheritance.
Brazilian nut:
- participates in the prevention of prostate cancer;
- participates in the prevention of breast cancer;
- increases the activity of antioxidants - substances that protect us from the formation of cancerous tumors;
- replaces food sources of "good" fats;
- provides strong, healthy bones.
Cashew:
- improves vision;
- provides access to oxygen to all tissues and cells of the body;
- improves memory;
- stabilizes blood pressure;
- provides healthy and strong hair;
- forms strong bones;
- stabilizes the work of the nervous system;
- participates in the prevention of gallstones;
- protects from the deterioration of brain activity associated with age.
Hazelnut:
- helps to establish normal formation of body tissues;
- struggles with spasms;
- protects the skin from premature aging;
- forms dense bones and elastic, hardy muscles;
- normalizes the digestive tract;
- restores damaged DNA;
- adjusts the optimal mode of the nervous system.
Pecan:
- purifies the blood;
- gives a charge of vivacity and energy;
- improves mood, improves overall health;
- helps in the fight against neurological diseases.
Almond:
- reduces weight (substances contained in almonds, actively participate in burning fat);
- strengthens the walls of the arteries;
- keeps healthy teeth and strong bones;
- reduces insulin resistance;
- stabilizes the nervous system;
- improves brain function;
- reduces the level of "bad" cholesterol, cleanses the blood.
Peanut:
- renews skin cells;
- contributes to an even rhythm of heartbeats;
- participates in the prevention of cancer;
- participates in the prevention of gallstones;
- participates in the prevention of Alzheimer's disease;
- improves cognitive function, struggles with age-related decline in intelligence;
- preserves the health of the reproductive system.
Coconut :
- Relieves of intoxication, cleanses the body;
- charges with vivacity and energy;
- significantly increases immunity;
- promotes the dissolution of kidney stones.
