Even though for years nuts have dragged a bad name, the latest guides and food pyramids recommend introducing a small amount of nuts, pistachios, hazelnuts, or almonds in our daily intake. The several health benefits contained in nuts more than compensate for their high content of calories and fats.
Nutrition experts clarify that the fat in nuts is cardioprotective. On the other hand, the energy they provide is very valuable as a healthy snack or as a complement to lots of recipes. In addition to unsaturated fatty acids, which is good for cardiovascular health, nuts also contain fiber, vitamin E, folates, and minerals such as calcium, potassium, and magnesium.
The Benefits of nuts
Of course, to really be healthy, nuts should be consumed raw or roasted in the oven, not to be bathed in honey, sugar, chocolate or caramel. Preferably, they should be purchased with the peel to preserve their properties for longer, and it is better to consume them with skin.
#1: They are very satisfying
Its high fiber content makes nuts a highly recommended product such as pecking between meals. In fact, more and more nutrition specialists include them, in controlled quantities, in weight loss diets, as they help avoid less healthy temptations. The fact of being rich in fiber also helps combat constipation.
#2: They protect the heart
Unsaturated fats contained in almonds, pistachios, hazelnuts and, especially, nuts help reduce the levels of bad cholesterol in the blood and keep blood pressure at bay. This, in turn, results in better cardiovascular health. Several investigations have revealed that nuts are especially interesting for type 2 diabetics since they reduce their propensity to suffer from cardiovascular diseases related to this metabolic pathology.
#3: They are neuroprotective
Several studies have linked nuts with better brain function. One of the most recent carried out by the University of South Australia concludes that consuming 10 grams of nuts per day improves mental functioning, memory, and reasoned thinking.
#4: Improve the condition of the skin and hair
Nuts are rich in vitamin E and phytochemicals that help fight free radicals that damage the skin. That way, it preserves the skin’s radiance and youthfulness. Also, because of the high content of biotin, folates and minerals such as selenium or zinc in nuts make them very interesting for hair care.
#5: They provide energy
Some nuts, such as pistachios have entered fully into the diet of athletes, as their high content of quality protein and iron help them recover from training sessions. Something very similar happens with almonds, which also provide a lot of calcium and help maintain strong bones.
#6: Boosts immunity
The contribution of arginine, potassium, calcium, and vitamins helps keep the immune system in shape.