Health

Nuts: source of nutrients, vitamins and minerals, perfect for staying healthy

Almonds, cashews, hazelnuts, pine nuts, walnuts ... alone, in salads or sautéed vegetables, in natural yogurt or as ingredients in sauces. The options for consuming nuts are many. In addition, they provide numerous nutrients, healthy fats, vitamins and minerals to the body

Nuts: source of nutrients, vitamins and minerals, perfect for staying healthy

The main component of nuts are fats. We are talking about 50-60 percent of its composition, but it is healthy fat. Keep in mind that the type of fat varies from some nuts to others.

Nuts: source of nutrients, vitamins and minerals, perfect for staying healthy / Pexels

For example, the fats in walnuts are more unsaturated than those of hazelnuts and almonds, in which monounsaturated fat (typical fat in olive oil) predominates.

Precisely these fats, when they replace saturated ones, contribute to maintaining normal blood cholesterol levels.

The World Health Organization (WHO) has included nuts in the list of recommended foods for a healthy diet. Many times we do not consume them in the adequate quantity and therefore we cannot enjoy all their benefits.

The problem is not that we consume them little, but that we do it wrong. Of course, because in many cases we eat them fried and with salt, as snacks, or accompanied by flour and sugar, as desserts.

Nuts are healthy if and only if we eat them raw and are next to a healthy preparation, such as a salad or steamed vegetables. The daily dose recommended by the Heart Foundation is around 50 grams.

Properties of nuts

Nuts: source of nutrients, vitamins and minerals, perfect for staying healthy / Pexels

Nuts stand out for their high content of vitamin E, a powerful natural antioxidant that protects cells from oxidative damage.
 

In addition, they also contain B vitamins such as thiamine, niacin, and folic acid. In minerals we find magnesium, calcium, potassium, phosphorus and zinc, among others.

They are also characterized by their high protein intake, being, together with legumes, the main sources of these nutrients in vegetarian diets and an interesting alternative to animal proteins in an omnivorous diet.

The main component of nuts are fats. We are talking between 50% and 60% of its composition. 

In addition, numerous scientific studies have shown that the consumption of these foods is beneficial because it helps control cholesterol levels and prevents the development of diseases such as cardiovascular disease or diabetes.

However, it is important to note that the effect should not only be attributed to nuts, but also to the food context in which they are included, that is, the Mediterranean diet pattern.

Arymel García

Editor of muii.in. Passionate about nutrition and healthy living, I have been a content creator for 8 years.+ info

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