The healthiest nuts

Despite what many may think, nuts are part of a balanced diet., Since satiety and offer a variety of health benefits. Here is a summary of some of the best and tastiest nuts.

Its features are as follows:

  • They have less than 50% water in their natural composition.
  • It is one of the few foods containing phosphorus.
  • They possess little carbohydrate in composition.
  • It is very energy foods high in fat (50% to 70%), proteins and trace elements.
  • Different types of nuts which differ by their greater contribution of vitamins (B group) or Omega 3 fatty acids (polyunsaturated).

Some considerations when buying and consuming nuts:

  • No purchase or consume nuts submit mold and verify that they have a normal color.
  • Nuts need to be kept in suitable containers, dry and ventilated.
  • Avoid eating almonds or walnuts which are not fully ripe because the risk of toxic substances containing runs.
  • Some nuts can cause allergies.
  • consumption of nuts is not recommended if you have problems with high blood pressure and obesity or allergies to any of these nuts.
  • Consumption should be preferably raw.
  • It's best to be part of the breakfast, snacks and main dishes meals such as salads.
  • Some of the nuts are roasted, which brings with it a loss of its components.

These are some of the healthiest nuts:

It is recommended to consume nuts regularly to improve our health.

It is recommended to consume nuts regularly to improve our health. It is recommended to consume nuts regularly to improve our health.

  • Almonds. Studies show that a handful a day about 23 almonds can help to have lower levels of LDL cholesterol and fight inflammation.
  • Brazil nuts. These nuts pack a selenium, a mineral and antioxidant that can help prevent certain cancers.
  • Cashews. Have a high content of oleic acid, a monounsaturated fat also found in olive oil and cashews that can help reduce blood pressure.
  • Chestnuts. Chestnuts contain a high amount of starch and little oil (1 ounce contains only 0.5 g of total fat). It also provides a good dose of potassium.
  • Hazelnuts. They are an excellent source of vitamin E, dietary fiber, magnesium and heart healthy called proanthocyanidin compound.
  • Macadamia nuts. They are one of the few vegetable sources of palmitoleic acid, which helps lower cholesterol and reduce the risk of heart disease.
  • Groundnuts. Studies show that eating peanuts and peanut butter can lower cholesterol and triglycerides, decreasing the risk of heart disease.
  • Pecans. They are rich in vitamin E, flavonoids and sterols, natural compounds that help lower cholesterol.
  • Pinions. Each small core sprocket sets has a surprising amount of vitamin E, manganese, copper and magnesium.
  • Pistachios. They are rich in carotenoids, including lutein and beta-carotene.
  • Nuts. Studies show that nuts can increase good cholesterol and decrease the bad guy.

Image courtesy of Jonathan Pincas.

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