Many people see nuts as one of the worst enemies of diets due to their high calorie content. Indeed, its caloric value is quite high, about 100 grams contain 600 Kcal, however, being foods rich in fiber and vegetable proteins, they have a satiating effect that prevents us from eating large amounts of nuts. They are also foods with beneficial nutritional properties for our body, which provide us with the vitamins and minerals we need. Discover all the benefits of nuts on your menu.
Discover the benefits of nuts
- The high nutrient content, its fiber content and its vegetable protein content make nuts the perfect ally for health, especially cardiovascular health as they protect blood vessels and help reduce blood pressure. Its omega 3 and antioxidant content gives it a cardioprotective, anti-inflammatory and anti-aging character.
- In addition, nuts are a source of arginine, essential in the healing process, in blood circulation and a perfect stimulant of immune functions.
- Almonds are high in plant protein, vitamin C, and fiber, while pistachios are a source of potassium, calcium, phosphorus, and iron. In walnuts we find an ally in the functions of the brain and memory due to its content of phosphorus, calcium, iron, magnesium, potassium and copper. And if you want to combat fatigue and tiredness, hazelnuts are ideal for their contribution of carbohydrates.
- To take advantage of all the nutritional benefits of nuts, the ideal is to consume a varied combination every day without exceeding the amount so as not to gain weight. The endocrine doctor Carmen Candela recommends consuming nuts in their proper measure, since, as we have explained, they are quite caloric. For example, eating 2 or 3 nuts a day can be very good, but she emphasizes that common sense must prevail.
How to incorporate nuts into your diet?
- In order not to overdo the consumption of nuts and not use them to snack between meals or sitting in front of the television, it is best to add them to our usual dishes. You can add them to breakfast cereals to benefit from their nutrients throughout the day and to burn part of their energy content. But nuts are ideal to accompany many of our daily cooking recipes. Rice, pasta and, above all, salads combine very well with nuts. And as a dessert, they can be incorporated into yogurt or ice cream.
- Nuts can also be used to prepare different sauces, such as pesto salsa, and walnut sauce can accompany many of your dishes. Bread is another of the foods that you can make yourself based on nuts and confectionery is the perfect field to add a good handful to your biscuits, cookies and cakes.
- Chestnut puree is a delicatessen that we can make at home and, although less well known, hazelnut soup is a delight. As you can see, if you include your imagination in your cooking, there are countless combinations to add nuts to your regular diet and benefit from all their nutritional properties.