They are nutritious, filling and have a beneficial effect on the entire body. Why is it worth eating nuts and do you have to be afraid of high fat content in even a small portion? What are the health benefits of nuts? Can nuts help you lose weight despite being high in calories? How to eat them? In this article, we will dispel all the doubts you have about nuts.
Are nuts healthy?
Some people, especially those on a diet, are afraid to eat nuts. This is due to, inter alia, from a large number of calories in a small, inconspicuous portion. However, it is precisely because of the presence of mono- and polyunsaturated fatty acids that you should consume them - of course, in reasonable amounts. What are the health benefits of nuts that are so often recommended by nutritionists as a snack?
Nuts - what are their advantages?
- They have a lot of fiber
- contain a lot of vitamins (each species contains different vitamins), such as Vitamin E,
- contain folic acid,
- contain magnesium,
- have plant sterols and phytoestrogens, which is beneficial for menopausal women.
Nuts are good for memory - the vitamins and minerals in them can positively affect the work of the brain. In addition, nuts contain folic acid, which facilitates learning and the assimilation of information. However, if you want to help concentration, you should take care of the regular supply of micronutrients to the body that will stimulate the brain to work. Eating nuts is just an addition that will not replace decent, balanced meals.
Regarding the most famous question about nuts and cholesterol, we recommend that you consult a nutritionist and doctor who may recommend nuts as an addition to your meals. With this type of disease, however, you should not make drastic changes to your menu without consulting a doctor!
Nuts - what are they best for?
Are cashews, hazelnuts and walnuts healthy? Yes, of course, but it's hard to say which nuts are the healthiest. All because a different type of nuts will be recommended to improve concentration, and a different type to support the diet against constipation. Regular consumption of most nuts can help to prevent type 2 diabetes - both diet and appropriate medications selected by your doctor are key to fighting this disease.
Nuts are recommended for people who are struggling with underweight and want to gain weight. All because of their high calorific value. For the same reason, they are recommended for developing children and athletes.
Nuts for healthy people can have a positive effect on intestinal peristalsis. In addition, thanks to the high content of valuable nutrients, they can improve the condition of the skin, hair and skin. In combination with a balanced diet and regular checkups with a doctor, nuts can have a beneficial effect on the entire body.
Walnuts - the most popular nuts in Poland
Walnuts contain a lot of linoleic acid , more than 50% ( source ), which has antioxidant properties. They are also very high in antioxidants and other nutrients. However, this does not mean that you should only limit yourself to walnuts - you can easily eat them alternately with hazelnuts, peanuts, almonds or cashews. We recommend variety in the diet.
Of course, the healthiest nuts are fresh, preferably still in the shell . However, if you take them as a snack to work or school, you can get rid of the shells the day before at home. Nuts are not the cheapest products, but buying them in their shell is usually cheaper than buying ready-made mixes in stores. It is worth consuming organic nuts because they come from organic farming that is environmentally friendly. In addition, they contain more nutrients and are not sprayed with chemicals.
Nuts and slimming - is it worth it?
Walnuts - how much a day can you afford? Of course, you shouldn't eat too many nuts, as they are very caloric and can have a negative effect on your body shape. Nevertheless, nuts for weight loss in reasonable amounts are a very good idea - they are very filling and just one handful can help fight hunger at the end of work. Thanks to them, the risk that you will come to the store and buy a candy bar is much lower. A handful of nuts is about 350 calories, which is as much as a bar. With nuts, however, you will provide yourself with valuable ingredients - the bar will provide you with sugar, palm oil, hardeners and other harmful additives.
What nuts to eat on your diet? Nuts good for slimming include walnuts, almonds, cashews and peanuts (unsalted) popular in Poland.
Why is it worth including nuts on a reducing diet?
- Nuts suppress the appetite - they are a source of fat, which - like protein - is filling.
- Nuts stimulate metabolism - regular consumption of nuts can stimulate the metabolism to work faster, which promotes fat loss.
How To Eat Nuts?
Many people wonder how to eat nuts to assimilate as many micronutrients as possible. In a properly balanced diet, the key here is to choose not only the type of nuts ( almonds are the most recommended ), but also to follow the rules of healthy, proper nutrition (regular consumption of vegetables and fruit, drinking a lot of water, taking exercise, eating wholesome products, etc.).
In fact, how you eat the nuts doesn't really matter, although it is recommended that you eat them straight out of the shell, fresh, without heat-treating them . You can eat them as a snack at work or school, but you can also add them to sauces or dishes. But nuts are very hard - so how do you add them to your meals if you don't want to eat them whole?
We recommend the easiest way - crushing them with a mortar . This method works mainly with walnuts and pistachios. Nuts can also be blended, but we recommend soaking them in water for about 30 minutes or even an hour to allow them to soften properly. Otherwise, you may damage the blender.
Nuts can also be chopped, broken, crushed with your fingers - it all depends on the type of nut. The best nuts for sprinkling on food are walnuts and almonds, which are easy to chop.
What to add nuts to? Down:
- porridge and muesli,
- meats (crushed),
You can also make homemade peanut butter or homemade nutella from them.
Salted Peanuts - Are They Healthy?
If nuts are healthy, is this the most popular snack during movie screenings allowed? These are, of course , canned peanuts . They are highly praised and many people wonder if salted peanuts are healthy. Unfortunately - these types of nuts contain additional ingredients that have a negative effect on health - they include, among others salt or palm oil. Peanuts themselves are healthy, but before you buy a ready-made mixture, check that it contains only nuts, without chemical additives.
Nuts and pregnancy
Pregnant nuts are recommended as long as you are not allergic to them. They are high-energy and contain many valuable micronutrients that have a positive effect on the pregnant body and the fetus. It should be remembered that the caloric and nutritional requirements of pregnant women change depending on the trimester (however, these are not high values, so you should not significantly increase the caloric value, especially in the first trimester). Also, when breastfeeding, you should take care of a diet rich in nutritional micro- and macronutrients, and nuts can help with this.
Eat nuts in reasonable amounts!
Nuts are very healthy, but always keep in mind that nuts are very caloric. Therefore, be very careful with their quantity. You don't need to eat them every day - just a handful every two days. Nuts, however, will never be able to replace a decent, balanced meal - it is the regular supply of micronutrients to the brain that stimulates this organ to work and improves concentration . A healthy, balanced diet in combination with nuts (both as a snack and as an addition to meals) will make you replenish the deficiencies of nutrients and improve the condition of your hair, skin and nails.