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Useful properties of nuts. Video
Buttery and crunchy, tasty and nutritious, all nuts are rich in various phytonutrients – minerals, vitamins, as well as flavonoids, monounsaturated fatty acids and other beneficial substances. At the same time, each type of nuts has useful properties: walnuts, pistachios, cashews, hazelnuts, peanuts
Useful properties of nuts: informative video
Nuts are rich in nutrients. They are an excellent source of monounsaturated fatty acids such as oleic and palmitoleic acids, which help lower bad cholesterol and increase good cholesterol. Scientists have shown that a diet rich in monounsaturated acids (for example, Mediterranean) helps prevent coronary artery disease and strokes. Omega-3 fatty acids – linolenic, alpha-linolenic and eicosapentatene – help to normalize blood pressure, reduce the risk of coronary artery disease, colon and prostate cancer. They are also useful for rheumatoid arthritis, Alzheimer’s disease, and even mental illnesses such as depression and schizophrenia. Polyphenolic flavonoids, antioxidants such as carotene, lutein, and resveratrol in nuts also provide protection against cancer, heart disease, viral and fungal infections, and degenerative nerve diseases.
For men, nuts are especially beneficial as they play a role in reducing erectile dysfunction and have a positive effect on sperm quality.
Due to the high calorie content of nuts, they are feared by those seeking to lose weight. However, scientists have shown that nuts, on the contrary, play a positive role in weight loss, since due to the high content of dietary fiber, they are slowly digested, that is, the feeling of satiety after a handful of nuts remains for a longer period than from low-calorie foods with less nutritional value. However, you shouldn’t consume more than 30-50 g of nuts per day. This is a small handful, if we talk about different nuts, then in such a dose approximately: – 20 almond nuts; – 15 cashew nuts; – 20 hazelnuts; – 15 macadamia nuts; – 2 tablespoons of pine nuts; – 30 pistachio kernels; – 20 halves of walnuts.
According to the latest research, nuts stimulate the production of satiety hormones, helping to control appetite.
Those who dislike dairy products or cannot eat them due to lactose intolerance can get the calcium they need to help keep their bones healthy by eating these nuts. Almonds are also famous for their high vitamin E content, which is invaluable for skin and hair. If you do not peel the almonds, they will also bring additional benefits to the cardiovascular system, since the thin skin contains flavonoids.
Why are Brazil nuts good for you?
Large, oily Brazil nuts are recommended for those with reduced thyroid function. This is due to the high dose of selenium in the nuts, which forms thyroxin – one of the hormones of this gland. Selenium is also beneficial for the immune system, helping in the treatment of cuts, wounds, bruises and bruises.
Eating 3-4 Brazil nuts a day is enough to get the recommended selenium dose
Pistachios are especially rich in vitamin B6, which helps balance the hormonal system. They are recommended for women in menopause. Pistachios contain potassium and dietary fiber, which makes them good for the heart and digestive system. Antioxidants – lutein and zeaxanthin – protect against eye diseases.
What are the benefits of walnuts
Walnuts are more saturated with monounsaturated acids and omega-3 fats than all others. The antioxidants they contain help reduce the risk of cancer.
Pecans contain plant sterols, compounds that help lower bad cholesterol levels. Rich in vitamin B3, pecans help fight fatigue. The antioxidants in these nuts prevent plaque buildup in the arteries.
Useful properties of nuts: video
Hazelnuts are an excellent source of folate, which plays a key role in keeping homocysteine within the normal range. The amino acid homocysteine, exceeding the permissible level, causes atherosclerosis and Parkinson’s disease.
Cashews are rich in protein as well as zinc and iron. If you are on a vegetarian diet, eat a few nuts every day to avoid anemia, vitamin deficiencies, and protein deficiencies. They also contain magnesium, which can help improve memory and prevent age-related changes that destroy brain cells.
Peanuts are high in folate, which improves neuronal health while lowering the risk of cognitive impairment. Studies have shown that peanuts contain high concentrations of polyphenolic antioxidants, primarily p-coumaric acid, which reduce the risk of stomach cancer by limiting the formation of carcinogenic nitrosamines in the stomach.