Ideal nuts for a healthy body
Learn about the benefits and nutritional contributions of these supplements
Nuts, in addition to being a healthy and natural snack, are also part of the healthy foods recommended by the World Health Organization (WHO) to protect us from malnutrition.
They are rich in vitamin E and B, phosphorus, potassium, copper, iron and selenium, which help the body against degenerative diseases, including cancer.
They also have calcium, which is why doctors recommend them for people who are lactose intolerant.
In addition, thanks to the high fiber content of nuts, they prevent the appearance of intestinal diseases.
They are also highly recommended for women, because they contain phytoestrogens, which reduce the inclement effects of menopause such as hot flashes.
Why include them in the diet?
Those who carry out diets to lose weight, nuts are ideal, since they help the body in this work.
On the other hand, they reduce stress, fatigue and due to the contributions of folic acid, they help the body to fight premenstrual syndrome.
Studies have revealed that consuming these fruits also help in the prevention of heart disease, and can improve sugar levels, which is ideal for people suffering from diabetes.
6 nuts that you can include in your daily meals
Knowing the great contributions and benefits of nuts, let's get to know some of them and their properties:
1. Peanuts
It is the best known of the nuts. In some countries they call it peanut.
It belongs to the legume family and is rich in protein, fiber and contains 13 vitamins and 26 minerals. Despite being high in fat, you have more calories than sugar.
Due to its high nutritional level, peanuts are also used to make oils, butter and flours. However, it can be consumed in its natural or seed form.
2. Almonds
It is considered that of the nuts, almonds are one of the most nutritious, since they help the body to strengthen bones, skin, hair and are also good for the heart, and help control cholesterol.
Among its nutritional contributions, its high levels of proteins, fibers, vitamins B and E stand out, as well as healthy fats, phosphorus, iron and calcium.
3. Hazelnuts
This dried fruit, originally from China, contains high levels of vitamin E, and according to experts, it helps in the prevention of diseases such as Alzheimer's or dementia.
Also, rich in vitamins C and K, which help strengthen the immune system, and prevent aging.
When it comes to fats, hazelnuts contain oleic and linoleic acids, which can help lower bad cholesterol levels.
In this sense, we can say that they are ideal for people with diabetes or those who suffer from coronary heart disease. Also, dietitians recommend eating them before exercising because they energize the body.
4. Pistachios
According to various studies, pistachios have been shown to be extraordinary sources of antioxidants and protein, but they also have high levels of fiber, vitamins E and K, potassium, carbohydrates and a low level of fat.
In fact, the monounsaturated fats in pistachios fight bad cholesterol in the blood. Likewise, they have a low glycemic index, which helps improve blood sugar levels.
5. Walnuts
The ancient Romans considered walnuts as the food of the gods, and throughout history science has studied this dried fruit, which has been shown to have many benefits for human health.
Walnuts are known to strengthen the cardiovascular, digestive, nervous, and reproductive systems. On the other hand, they improve sleep and memory. They also increase seratonin, which reduces the feeling of hunger and helps us feel in a better mood.
Contains antioxidants, minerals such as potassium, magnesium and phosphorus; It contains vitamin B1 and B6, which helps us in the better functioning of the brain and muscles.
90% of the fats in walnuts are unsaturated, such as polyunsaturated fatty acids such as omega-6 and omega-3, which have the function of cardioprotectors.
6. Cashew nuts
In much of America they are known as merey. Despite the fact that it is actually a seed, and not a fruit, cashews are consumed as snacks, and they have incredible benefits that are healthy for the body.
It should be noted that this seed, in order to be consumed, must go through a prior process that includes being roasted to release it from the shell, which is considered highly toxic.
Now, among its nutritional contributions, the following stand out: its high energy levels, omega-6 and omega-9, which are healthy fats.
Likewise, it stands out for its high level of protein, carbohydrates and minerals, and it is an excellent source of B vitamins (B1, B3, B6, B9 and folic acid).
In this sense, we can point out that among the benefits of consuming cashew nuts are:
Improvements in the cardiovascular system
Strengthens the bone system
Protects against premature cellular aging
Improve memory
Reduces the symptoms of anemia and menopause.
Finally, we can say that consuming nuts is a good option if we are looking to improve our health and strengthen our body.
However, it is important that you know that if you are allergic to any dried fruit, you should consult with a nutritionist or family doctor, and find out what is recommended for you.