Nuts Benefits #1 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.

Proteins 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.

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.

Health Benefits

Eating nuts 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

Nuts Benefits, due to their low glycemic index, 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. Eating nuts is linked to improved memory and cognitive function.

Tips

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

Snacks

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 nuts 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.

Calorie value

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.

Aegina pistachios

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

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, can make a significant contribution to cardiovascular health, regulating blood sugar levels and boosting brain function.

Eating in moderate amounts can help reduce the risk of chronic diseases such as heart disease, diabetes and neurodegenerative disorders. This is due to the healthy fats, high-quality proteins and antioxidants they contain. In addition, the presence of fiber in nuts helps improve digestive health and maintain a healthy weight, as they provide a feeling of satiety and reduce the need to eat unhealthy snacks.