15 Impressive Health Benefits of Nuts
by Dr. Mariangel Leota
There are many benefits to incorporating nuts to our usual diet. The nut is the healthiest dry fruit thanks to the balanced composition of its fats. With only 25 g of nuts (5 pieces), 91% of the daily needs of omega 3 fatty acids are satisfied.
It is one of the nuts with more fat – 62% of its weight – but with proportions of fatty acids that make it very healthy. As always, we recommend that to make sure you eat nuts that are free of contaminants and rich in nutrients and flavor, choose organic nuts.
While in other nuts the proportion of omega 6 is much higher than that of omega-3 (40 to 1 in the almond, for example), which may favor inflammation if the disproportion is not corrected through other foods, in walnut the ratio is 5 to 1, much more balanced.
Only 9% is saturated fat, 14% is beneficial monounsaturated and 77% is polyunsaturated, of which, 13% is from the omega 3 family. This is part of the secret of the most studied property of nuts: its protective effect against cardiovascular diseases.
It also provides protein (15%) and presents a remarkable percentage of vitamin E, vitamins of group B, and minerals and trace elements such as phosphorus, magnesium, manganese, copper, zinc and iron.
Important nutritional properties of nuts
• Vitamin E: The high content of the nut in vitamin E gives it a high antioxidant power and helps prevent the aging of our body.
• Potassium: The body needs this mineral to produce proteins, develop muscles and control the electrical activity of the heart.
• Polyunsaturated fatty acids: For them the nuts are so valuable to take care of the heart and are considered the natural “medicine” more indicated to reduce the coronary risks. Within these polyunsaturated fatty acids highlights its contribution in omega-3.
• Magnesium: along with potassium, the high magnesium content of walnuts (185 mg / 100 grs) makes consuming a small amount of them a day and have the amount of magnesium recommended by experts.
• Fiber: This nutrient helps reduce blood sugar levels and eliminate all waste from the body, so its consumption is essential in healthy daily food.
• Vitamins of group B (B1, B2, B3, B6 and B9): They favor the good functioning of the nervous system, of mental capacity (memory), they even help to combat mild depression and the formation of kidney stones.
• Phosphorus: essential for the good formation of bones and teeth and like the vitamins of group B favors memory.
• Iron: Known by all iron prevents the appearance of anemia, strengthens the body’s immune system and improves the moments of fatigue or fatigue.
• Zinc: this property of nuts will maintain good bone formation and stimulate the nervous and immune system.
Like most nuts, the benefits of nuts are numerous and can surprise you with aspects you did not even know. We tell you which are the main ones and what you can improve in your health by eating a small ration (about 30 grams is enough) of nuts daily.
It is one of the great benefits of this fruit for its high content of Omega 3 fatty acids of vegetable origin. Due to this benefit it is known as a highly recommended superfood for people suffering from cardiovascular diseases. A small portion a day of nuts is enough to see these benefits.
The fats and minerals contained in nuts help prevent cardiovascular disease and have a healthy heart. Specifically eat about 30 grams of nuts per day, of which at least half must be nuts, reduces the risk of cardiovascular accidents by 30% according to a study published in The New England Journal of Medicine.
Beneficial for your heart
It is one of the most attractive benefits of this superfruit, its nutritional properties improve the neuronal capacity of the organism. Its neuroprotective compounds help improve the cognitive and motor function of aging. Recent studies have concluded that walnuts are neuroprotective and that they can prevent the degeneration of brain cells, avoiding Parkinson’s and Alzheimer’s diseases.
The nuts are composed of healthy fats or fats of vegetable origin, specifically the nut contains 21 grams per 100 of product, which will provide extra energy in your day to day.
Friendly with the digestive system
Walnuts improve digestion because they regulate intestinal transit thanks to their high fiber content and fight constipation. You will satisfy your appetite and arrive with less anxiety to the main meals of the day.
The fruit preferred by athletes
For athletes can be a great contribution of energy value, it is good to take them after an intense physical effort (long-term sports) for its high content in Omega 3 and its low water content, because they help to recover after exercise.
Ideal fruit for insomnia
Its content in tryptophan and vitamin B6 favor muscle relaxation, to fall asleep even to fight insomnia. Their contribution of polyunsaturated fatty acids (such as linoleic acid) delay the appearance of alterations in sleep.
Beneficial if you suffer from type 2 diabetes
Ecological nuts are rich in vegetable fats, fibers and magnesium and have a low glycemic index, therefore, they are beneficial to reduce the risks of type 2 diabetes. Eat a healthy diet and add the consumption of organic or bio nuts Daily, of course under the supervision of your doctor, can help delay or reduce the onset of diabetes.
Boost your immune system
Its powerful nutrients are special to boost the immune system and prevent important diseases. These powerful fruits help your body to protect itself from external agents such as viruses and bacteria to help you feel better and healthier every day.
The content of micronutrients such as zinc, selenium, manganese and many other minerals enhance the immune system by creating new white cells capable of preventing diseases. Its consumption is recommended in people suffering from cancer and AIDS, for its protective effects.
Nuts are a powerful natural painkiller
Did you know that including 9 nuts a day in your diet can have calming effects on your body? Yes, the Omega 3 fatty acids contained in the nut have beneficial effects on blood pressure. Therefore, their moderate daily consumption calms the states of stress, anxiety and nervousness, since they reduce blood pressure.
Natural treatment for memory loss
They are indicated for states of lack of energy, lack of memory or even symptoms of Alzheimer’s, as they help to slow the aging of the global cognitive capacity and memory loss because they are a source of fiber and antioxidants. The antioxidant substances of the nut delay or reduce the severity of neurodegenerative diseases, such as Parkinson’s or Alzheimer’s.
Excellent nutrients for pregnant women
The consumption of nuts during pregnancy is very beneficial because their nutrients: fiber, calcium, sodium, phosphorus, folic acid, … help reduce the risk of spina bifida in the fetus. In addition, its calming and relaxing effect helps the pregnant woman improve intestinal transit and lower blood pressure.
The ideal super food to lose weight
They produce a satiating effect and it is advisable to include them in slimming regimens that reduce total fat by avoiding foods rich in saturated fats: we must remember that the fat of the nut does not make itself fat, what matters is the whole diet.
Benefits of nut oil
The exquisite nuts oil
The delicate nut oil, obtained by cold pressing, is as tasty as it is nutritious: it is rich in vitamin E and polyunsaturated fatty acids. It becomes rancid very quickly, so it is sold in opaque containers, in specialized stores, and must be stored in the refrigerator.
How to use? Just a few drops in a salad to impregnate the leaves with an exquisite nutty aroma. It is ideal for salads or sauces, and it is preferable to use it raw, because at high temperatures its fats become completely distorted. It combines very well with fresh spinach.
Nuts exert anti-inflammatory action
One of the flavonoids of nuts, quercetin, has anti-inflammatory action, but also has other biological activities such as promoting vascular smooth muscle relaxation, protect against oxidation, is antimicrobial, anticancer and prevent platelet aggregation.
Flavonoids are substances that are found abundantly in plant foods and especially nuts, cocoa, green tea and black tea, citrus fruits and red fruits.
Nuts have powerful antioxidants
Contributed by components such as polyphenols, phytosterols and vitamin E (tocopherols). In fact, nuts are one of the most important sources of vitamin E.
Phytosterols have protective action against the risk of cancer by inhibiting cell division and promoting apoptosis of tumor cells.
Antioxidants protect us against the damage that free radicals can cause, such as arteriosclerosis, central nervous system alterations, diabetes, inflammatory diseases, premature aging, myocardial infarction, cancer, etc.