In many sweet and also salty dishes, nuts are used. In turn, they can be consumed alone as healthy snacks or to decorate cakes. There are many alternatives to nourish ourselves with these “superfoods”. Know which are the best nuts, those that should not be missing in your daily diet.
What do the nuts offer us?
Many are the properties of nuts for the organism. They help reduce the levels of “bad” cholesterol and increase the “good”, thanks to its content in healthy fats, also called unsaturated, as well as its content in oleic and linoleic fatty acids and the popular Omega 3.
These components of the dried fruits balance the levels of cholesterol in blood and become, consequently, protective of the cardiovascular system , reducing the risk of suffering heart attacks.
In addition, they are excellent for reducing stress, fatigue and premenstrual syndrome , due to their contributions in folic acid , very good in turn to increase the defenses in the body.
Finally, nuts offer fiber, low saturated fat and much unsaturated , vegetable protein, proteins and bioactive substances such as flavonoids. They also provide minerals, potassium, calcium, phosphorus, iron, zinc, among others.
It is advisable to consume nuts without salting, frying or roasting , that is, raw as they “come out” from the skin. If possible, do not fry them with lard and if this occurs, do not add sugar, salt or colorings and preservatives to the hot preparation.
What are the five best nuts?
Here is the list with the best nuts . They are so beneficial that you can consume them as many times as you want, although you must be careful with the calories they provide.
It is also called “superfood” because it contains fatty acids , whose most outstanding properties are to improve cholesterol levels, not allow weight gain, protect the heart and reduce the degradation of bones, among others.
You can consume the nuts in many ways : raw, in masses or pastry, sautéed in salads or rice, etc.
If you consume 23 almonds you will have a third of the vitamin E that your body needs. In addition, almonds protect you from free radicals and absorb fats .
You can consume them in sweet or salty recipes , either sprinkled, processed, like milk, as a filling, for sauces, as butter and much more.
They serve to satisfy the ravenous hunger that can attack us before dinner, for example. They contain beneficial nutrients because they help reduce the risk of suffering muscle degeneration due to age , the main cause of blindness in the elderly. You can consume pistachios in the salad or alone, raw, roasted or sautéed.
Although they belong to the pulses sector, many know them as nuts. They contain a lot of folate, which helps in the development of the brain and protects against cognitive deterioration. They are recommended in pregnant women and vegetarians for containing folic acid, vitamin E and healthy fats.
What nuts are not recommended?
That they are not advised does not mean that they are “malignant” , but they do not contribute much in relation to their disadvantages. There are three main ones:
- Pine nuts : cause stomach and gastrointestinal discomfort, but offer a large amount of protein (31 grams per 100 grams).
- Chestnuts: their caloric content is very low (around 200 calories per 100 grams), they are very rich in sugars and too poor in protein and healthy fats.
- Sunflower seeds: they are not good because they are sold with a lot of added salt and this is not healthy. Raw and unsalted do not have too much flavor.
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