Peanuts, chestnuts, nuts: Which oilseed is the best for you? – GOOD SHAPE

They are small but mighty. To the nuts, also known as oilseeds, are successful when it comes to a snack between meals. Rich in heart-healthy fats, these nuts, seeds, and nuts “boost the cholesterol good in the blood, and diminish the bad. In this way, they leave the veins and arteries freer for the passage of blood and prevent heart disease”, explains nutritionist Bruna Rafaella Faria, from Clínica Estima Nutrição. Not to mention they guarantee the feeling of satiety longer.

But you might have noticed by now: options sold on the market often come with a mixture of many of them. PeanutBrazil nuts, almonds… Is one better than the others?

According to Bruna Rafaella Faria, in terms of calories and benefits, they are very similar. “They are caloric in general, so moderate consumption is necessary. usually the recommended portion is one tablespoon a day”, says the nutritionist. In addition to being friends with diabeticsacting in the control of blood sugar peaks.

And it’s worth combining them with some seeds too, like those of pumpkin It is sunflower, to complement the portion with plenty of calcium and iron. “They are very tasty when seasoned with cayenne pepper, spicy paprika, oregano and turmeric”. Check out what else the nutritionist said about each of the nuts:

Peanut

With vitamins E and B, it is very good for preventing cardiovascular problems. But remember: the natural version, without salt and preservatives, is the best. “The problem is that the snacks sold in the supermarket (like Japanese peanuts or those wrapped in a crunchy shell) contain a lot of coloring and sodium, eliminating all the other benefits of the food”, says Bruna.

The paste made with the oilseed, on the other hand, is good for health and goes well in a wide variety of recipes, serving to satisfy that sweet tooth that most of us feel from time to time. The nutritionist advises to always choose sugar-free – or with honey or sugar Of coconut.

Brazil nuts

The Brazilian Brazil nut it is rich in selenium, a very important mineral for the maintenance and growth of our hair, in addition to having antioxidant effects. “However, it is recommended to consume a maximum of two units of this nut per day. Excess selenium can cause a reverse effect and cause hair loss and breakage”, says Bruno. Like peanuts, it also contains vitamins B and E.

Cashew nut

With almost the same benefits as peanuts, cashew nuts have magnesium as a differential. He controls the sleephelps with muscle contraction and still helps the production of some body hormones.

Almond

For a healthy between-meal snack, eat no more than six units a day. “Almonds are beneficial to the heart and neurological system. And it is also good for those who suffer from memory”, says Bruna.

Nuts

It gains prominence at this time of year. And she’s a good sidekick to a lot of the christmas recipes (Who doesn’t love a brownie with lots of nuts, right?). Despite having a very characteristic flavor and “tying” a little in the mouth, its “brain” shape has a coincidence. “Is not for nothing. Nuts are wonderful for those who want to improve their concentration”, explains the nutritionist.