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.
- 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.