Why are nuts so healthy?

Nuts comprise a generic group of products that they are actually grains, seeds, or fruits. They have in common a low concentration of water and a high fat content.

Numerous studies have shown the importance for health of its daily consumption and the specific benefits for the heart and circulatory system in the context of a balanced diet. These healthy properties are based on different bioactive components.

Nutritious and beneficial for the cardiovascular system

On the one hand, its fats protect against the onset and development of atherosclerosis due to the total absence of cholesterol and its ability to lower total blood cholesterol and specifically its LDL fraction, popularly known as “bad cholesterol”.

To this effect, already beneficial in itself, is added the fact that consuming them maintains or slightly increases HDL cholesterol (“the good”), so that the total cardiovascular risk decreases.

Secondly, it highlights the presence of compounds with antioxidant capacity. The action of free radicals, generated by the oxidative processes that occur continuously in the body, require that the organic defense mechanisms be complemented by external agents such as some vitamins, minerals or other substances contained in food, such as polyphenols.

Also its vitamin E is an antioxidant and its presence is abundant in many nuts. In this sense, the walnut stands out, which is also the richest nut in omega-3.

Rich in fibres, proteins and minerals

Another important component of nuts is fiber, which in addition to prevent constipation, inhibits the digestive absorption of cholesterol that some foods provide.

Nuts are generally a good source of protein (10 to 26%) that stand out for their richness in arginine. This amino acid gives rise to the formation of nitric oxide, a compound that promotes good muscle tone in the wall of the arteries by facilitating their dilation and reducing the risk of arterial hypertension.

Only chestnuts are rich in carbohydrates. In this dried fruit, the proportion of carbohydrates reaches 41% and that of fats remains at 2%. This composition made it possible for the chestnut to be a staple food (main source of energy) for some peoples, such as the Corsican.

The contribution of minerals is notable, especially in manganese, copper, magnesium, potassium, zinc and seleniumthe latter remarkably abundant in nuts.

Almonds stand out for their calcium content, which makes them a Alternative food to dairy products. 60 g of almonds provide 150 mg of calcium, as much as a glass of milk, and twice as much protein as yogurt.

How many calories do they provide?

Its abundance of fat makes its caloric value high. 100 grams provide the following kilocalories:

Macadamia nut: 718 kcal. Walnut: 650 kcal. Pinion: 629 kcal. Hazelnut: 628 kcal. Almond: 575 kcal. Peanut: 571 kcal. Pistachio: 557 kcal. Cashew: 550 kcal. Chestnut: 213 kcal.

But in practice its contribution in calories is not exaggerated because in a balanced diet they are consumed in moderate quantities. The recommended portion is usually “a handful”, which translated into grams would be about 30 grams without shell.

People who play sports intensely could benefit from increasing this ration a little, since their energy needs are increased and, in addition, nuts could help them to mobilize energy reserves of carbohydrates, something very important in prolonged efforts.

Choose them unroasted, with shell and without salt

To take advantage of all the properties of fatty acids and antioxidant compounds –including vitamin E– it is preferable to consume them without roasting. An important part of its antioxidants are located in its cuticleTherefore, it is recommended to eat them raw and with the skin on to make the most of their healthy properties.

Besides, roasting and frying distort the quality of its fats.

In addition to not toasted, it is convenient to choose the shell presentations, because this keeps them protected from oxidation –an important issue given their richness in fat–, and at the same time allows a more controlled consumption by having to open them one by one.

It is also preferable to take nuts without salt Salty increases the consumption of sodium chloride and can be counterproductive for people with high blood pressure. In these cases it is almost obligatory to eat them without salt to take advantage of their heart-healthy virtues. This is an important factor when eating sunflower seeds.