“As long as we do it in moderation and not in excessive amounts, the consumption of nuts can be very beneficial for our general health and especially cardiovascular.”
Eating nuts as part of a balanced diet can be very beneficial for our health. However, it has caused controversy for many years. While for many they are the perfect complement to their diet, others consider them to be caloric pumps that can affect body weight.
Large portions represent a significant source of fat that, in effect, can make you fat. However, when eaten moderately, its essential nutrients are very beneficial for the body.
Today they are recommended as a healthy snack to control those repetitive episodes of food anxiety that often ruin the diet. Also, other important benefits are attributed to them that are worth incorporating as a complement to the meal plan.
What makes them so healthy? Why are they considered of high nutritional value? In this opportunity, we want to share in detail its properties and some of the most recommended varieties.
Nutritional properties of nuts
Nuts are foods high in calories. However, they are also a source of important nutrients that can be very beneficial for physical and mental health.
When it comes to eating nuts it is important to do it without salt, frying or toasting. Its natural consumption is the one that supposes a true nutritional contribution, guaranteeing the obtaining of its benefits.
In general, these foods are sources of:
- Omega-3 fatty acids
- Monounsaturated and polyunsaturated fats
- Dietary fiber
- Vitamins A, B, and E
- Minerals (potassium, magnesium, calcium, iron)
- Plant sterols
What amount of nuts is considered healthy?
Dried fruit is made up of up to 80% fat. Although most of this fat is considered healthy, it still represents a high source of calories.
For this reason, although these foods are classified as healthy, their consumption should be moderate, in portions that do not exceed a small handful (1.5 ounces).
Ideally, consume nuts as substitutes for saturated fat sources. Since they contain polyunsaturated fats, they are ideal for promoting the elimination of harmful lipids such as bad cholesterol (LDL).
Nuts that you should add in your diet
It doesn’t matter what variety of nuts you choose to eat. The majority is composed of high-quality nutrients that, once assimilated, contribute to improving health.
Almonds contain starches, sucrose and a high concentration of fatty acids. They are considered one of the best nuts, as they promote cholesterol control and take care of cardiovascular health in general.
Brazil nuts stand out for their contributions of antioxidant minerals, fiber, and amino acids.
Its consumption should be controlled, but it can be useful to support the diet and inhibit the negative effects of free radicals.
Because of their contribution to folic acid, they are highly recommended food for pregnant women.
They help prevent heart disease and, thanks to its fiber, prolong the feeling of fullness.
They come from a legume plant, but they are known as a dried fruit.
They provide folic acid, high biological value proteins, and isoflavones. They are recommended to take care of heart health and prevent anemia.
They have become popular as a heart-healthy fruit. Its essential nutrients promote the functioning of the heart and facilitate the control of cholesterol levels.
They are ideal to calm hunger between the main meals.
They contain antioxidants and healthy fats that decrease the risk of chronic or degenerative diseases.
They are characterized because almost half of their composition is made up of carbohydrates.
Its fat composition is similar to that of cereals and, therefore, differs greatly from other varieties of nuts.
They are recommended for slimming diets because they contain fewer calories and are very satiating.
Tips for eating nuts
Because of its delicious taste, nuts can be included in multiple ways within the regular eating plan. The essential thing is to know how to control the portions so that their intake does not represent a problem in the diet.
- The most appropriate is to eat them in their natural state, without chemical additives or salt.
- You can consume nuts in creams or butter, although they are less recommended. They continue to provide nutrients, but their number of calories rises.
- It is also fashionable to take advantage of them using flour or vegetable milk. However, we must bear in mind that when combined with other ingredients, they increase calories and vary their properties.
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