How Does Nuts Contribute towards an healthy Diet?

 

Including nuts in our diet gives us countless benefits that we detail in this article. Know them all! The nuts have burst with force in the current Eating. Walnuts, pistachios, almonds, peanuts, pine nuts, hazelnuts … all of them contribute large amounts of nutrients and favor the functioning of the organism.

Characteristics and Benefits of Nuts

The nuts are seeds wrapped in a hard but edible shell and are composed of less than 50% water. They are very complete nutritionally and a great source of energy. They are rich in antioxidants; compounds that help eliminate toxins and prevent cardiovascular diseases and oxidative stress. In addition, they have healthy fats and potassium, which helps protect blood vessels. Among the most abundant nutrients are:

  • Omega-3 fatty acids
  • Vitamin A, B and E
  • Magnesium
  • Calcium
  • Match
  • Zinc
  • Iron
  • Copper
  • Proteins

To benefit from these nutrients must be consumed natural or roasted. The processed, fried, salted alter their composition in the processing and, far from favoring health, may not even be beneficial.

Nuts for Diet

Nuts are a great component in balanced and healthy diets. They help reduce the risk of obesity and cardiovascular disease. In addition, the fatty acids that they contribute are fundamental, since the organism cannot produce them and needs to obtain them from external sources.

Less is Always More

To maintain a healthy diet should be taken in moderation. Despite all their benefits, you should not abuse them.

“It is a good idea to take them in the middle of the morning or as a snack, since they are satiating and help to reach the food with less hunger”.

The 5 Best Nuts

1. Peanut

It contains folic acid and proteins. They are healthy for the heart thanks to omega-6 fatty acids and fiber. These can be consumed whole or as a cream.

2. Nuts

These are one of the most important options if it is about protecting the heart. It is one of the nuts that have the most amounts of Omega-3 polyunsaturated fatty acids. In addition, it is also a great source of vitamins, potassium and magnesium.

3. Pumpkin Seeds

Pumpkin seeds contain antioxidants and are anti-inflammatory. They can help regulate blood levels, they are also very satiating. According to the C lĂ­nica D r. Navarro are ideal for people suffering from depression, as they contain L-Tryptophan.

4. Hazelnuts

These nuts are different from others because of their high vitamin E content. They also have fiber, calcium, magnesium, iron and zinc. It contains plant proteins such as arginine, favorable for immune and enzymatic functions. They provide energy, fibers and minerals necessary to prevent bone problems, injuries and risks of fractures.

5. Pinions

One of the nuts richest in protein, they are also a great source of omega 3 and 6 fatty acids, very beneficial for cardiovascular health.

These five nuts are an excellent source of energy, and of plant nutrients. They are a great contribution in the diet, as a condiment, appetizer or ingredient in recipes. Its versatility will make it easy to incorporate them into our daily diet.

 

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