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For starters, nuts are not just a treat in our dishes or as a snack. They have many health benefits. Rich in fatty acids (omega-3), alpha-linolenic acid, fiber and antioxidants, they are particularly valuable for our cardiovascular health. Do not hesitate to include them in your diet for the following reasons:
What Are the Benefits of Nuts?
• They are full of nutrients
Nuts provide in a handful: complex carbohydrates, proteins, fats, B group vitamins and minerals (calcium, iron, manganese, zinc). Walnuts are also high in magnesium (126mg/100g) and fiber (average 5.7g/100g).
The polyphenols contained in the nut (500 mg / 100 g) make it an antioxidant snack. They reduce the damage caused by free radicals, which are implicated in the occurrence of cardiovascular diseases, certain types of cancer and certain age-related diseases.
Thanks to sterols, the consumption of nuts allows the prevention of cardiovascular diseases and, in particular, the reduction of cholesterol levels. These trap cholesterol in the digestive tract and limit its passage through the intestines, resulting in a 10 to 15 percent reduction in bad cholesterol. In addition, the presence of magnesium and its excellent bioavailability help reduce the risk of cardiovascular disease.
Consuming about ten nuts a day would reduce the risk of cancer, thanks in particular to their richness in omega-3, antioxidants and phytosterols.
The antioxidants and omega-3 fatty acids found in these nuts help prevent stress (whether physical or mental). They improve brain function. The nut is not to be neglected, especially when you know that the brain is the fattest organ in the body (more than 55% of its dry weight is fat).
They are made up of fibers. A 14g serving of nuts gives you 1g of fiber. This fiber increases the feeling of satiety, thus reducing appetite and preventing constipation. Remember that it is advisable to consume 25g of fiber for women aged 20-50 and 38g for men (daily). And contrary to what one might think, the fatty acids in nuts don’t lead to weight gain (unless you eat a lot of them).
What are the most famous nuts?
• Brazil nut: thanks to its selenium content, it prevents the appearance of acne. This nut protects cells from inflammatory lesions and maintains skin elasticity.
• Cashew nuts: prevents tooth decay. Although it doesn’t replace brushing your teeth, the oil found in cashews has antimicrobial properties that work against the bacteria responsible for tooth decay.
• Walnuts: Contains alpha-linolenic acid, which contributes to brain health and reduces inflammation.
How can you incorporate them into your daily diet?
- For salads
- Or in the pesto by substituting walnuts for the pine nuts
- In pies (nut tart and maple syrup)
- But also in puddings
- In the muesli
- Or even in pasta
- In a wok
- As a snack
How do you store them?
Store the nuts in their shells at temperatures below 10 °C (also in the refrigerator). You can also store them in an airtight container in a cool, dry place for several months.
Waldorf salad recipe
– Cut the apples into quarters and your celery into small pieces.
-Put them in a salad bowl with the lettuce leaves (rinsed beforehand).
-In another container, prepare the sauce: mayonnaise, balsamic vinegar, sugar, salt and pepper.
– Mix the salad dressing and add the walnuts.
Finally, you will understand that nuts in small doses do not make you fat. They have countless health benefits, so consuming them on an almost daily basis is important.
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Article written by Fitness Together
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