Nuts Benefits for Health and Good Nutrition – 2024

Nuts Benefits – Healthy diet

Nuts are an integral part of a healthy diet. Full of nutrients, proteins, fiber, healthy fats, vitamins and minerals that contribute to the good health of the body. Let’s explore their multiple benefits and how they can be included in our daily diet.

Nutritional value

They contain an abundance of nutrients that are essential for our health.

• Protein and Healthy Fats Rich in protein, making them an excellent source for those following a vegetarian or vegan diet. They also contain healthy fats, such as monounsaturated and polyunsaturated fats, which are beneficial for the heart., making them an excellent source for those following a vegetarian or vegan diet. They also contain healthy fats, such as monounsaturated and polyunsaturated fats, which are beneficial for the heart.
• Vitamins and Minerals They are rich in vitamins E, B and folic acid. They also contain important minerals such as magnesium, potassium, zinc and selenium, which are vital for the proper functioning of the body.

Nuts Health Benefits

Their consumption is associated with numerous health benefits.Cardiovascular Health

They help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). This helps reduce the risk of heart disease and stroke.

• Sugar Regulation: Due to their low glycemic index, they help stabilize blood sugar levels. This is especially beneficial for people with type 2 diabetes.
• Brain Health They contain antioxidants and fatty acids, such as Omega-3, that promote brain health. Their consumption is linked to improved memory and cognitive function.

Nuts uses

Are versatile and can be easily incorporated into our diet in a variety of ways.

• Snacks and Meals They are a quick and healthy snack. You can eat them plain or combine them with fruit and yogurt for a more satisfying snack.
• Add to Salads and Dishes Add nuts to salads, breakfast cereals, and even pasta and risotto for extra flavor and nutrition.
• Use in Desserts Ideal for sweets and desserts. You can add them to cakes, cookies, baklavas and other delicacies.

Precautions and Contraindications

Although they are nutritious, they should be consumed in moderation.

• Allergies Some people may be allergic to certain tree nuts, such as peanuts. It is important to know your allergies and avoid nuts that may cause reactions.
• Caloric Value Nuts Many benefits but they are rich in calories, so overconsumption can lead to weight gain. It is important to consume them in controlled amounts. The old people used to say that as much as a handful is a good daily amount.

Popular Nuts

There is a wide variety of nuts, you can choose the ones you like the most or mixed.

• Almonds It is rich in vitamin E and magnesium. They are ideal for snacks or as an addition to sweets.
• Walnuts They contain Omega-3 fatty acids and antioxidants that promote cardiovascular health.
• Pistachios from Aegina Rich in fiber and protein. They can be eaten plain or added to salads and desserts.
• Hazel Known for their high content of vitamin E and antioxidants. They are ideal for use in chocolates and desserts.

Nuts Benefits – Conclusions

Nuts are an invaluable part of a balanced and healthy diet, offering a wealth of nutrients that are essential for the optimal functioning of our body.

Rich in protein, healthy fats, fiber, vitamins and minerals, nuts can significantly contribute to cardiovascular health, regulate blood sugar levels and enhance brain function.

Eating them in moderation can help reduce the risk of chronic diseases. This is due to the healthy fats, high-quality protein, and antioxidants they contain.

In addition, the presence of fiber in nuts contributes to improving digestive health and maintaining a healthy weight, as they provide a feeling of satiety and reduce the need to consume unhealthy snacks.