For some peoples, nuts are included in the list of basic food products, and in our country the most healthy nuts are in constant demand: for preparing various dishes and desserts, as an addition to the diet, for preparing “energy” mixtures with dried fruits and honey.
Nutritious properties of the most healthy nuts
Nuts are an indispensable source of nutrients, including:
• vitamins of groups A, B, E, PP and others;
• minerals (potassium, calcium, selenium, chromium and many others);
• vegetable proteins and essential amino acids;
• unsaturated fatty acids and phospholipids (choline, lecithin), which are involved in the regulation of cholesterol metabolism.
The most healthy nuts are very high-calorie: about 650 kcal per 100 g, so they can be consumed for a quick snack and restore energy. Kernels are well digested, quickly saturate and indispensable under constant loads and in stressful situations.
The most healthy nuts in your daily diet
Regardless of the region of growth, nuts are sold everywhere, help restore strength and maintain health.
• Walnut, or Voloshsky nut - people use all parts of this plant (kernels, shells, leaves) for the treatment and prevention of many diseases. The structure of the kernel is compared with the hemispheres of the human brain and walnuts are considered the best stimulant to improve memory and protective functions of the body.
Contains alkaloids, tannins, omega-3 and omega-6 polyunsaturated fatty acids. Due to its high iodine content, it is recommended for the prevention of thyroid diseases and people working in hazardous industries.
Biotin (vitamin B7) in the composition of walnuts is involved in intercellular metabolism, normalizes metabolism. It has antioxidant and anti-inflammatory properties, activates metabolic processes. It is useful for nervous and physical exhaustion, during rehabilitation or increased stress.
• Hazelnut (hazel - in the wild), or Lombard walnut - is extremely healthy. Strengthens the cardiovascular system, normalizes cholesterol. Helps with anemia, anemia, restores strength, boosts immunity. Hazelnuts improve the structure of hair and nails. Stimulates memory and mental processes, improves mood.
• Pine nuts - in fact, these are not nuts, but seeds of Siberian cedar pines. Considered a proven tool for use in folk recipes.
Cleanses the kidneys, liver and gall bladder from toxins, normalizes blood cholesterol.
Kernels are rich in potassium, magnesium, sodium, phosphorus, zinc. They contain two dozen useful amino acids: glycine, lysine, tryptophan, glutamic acid, aspartic acid and others.
In pine nuts, more than 60% of vegetable fats, from which valuable cedar oil is produced, 15-16% of vegetable proteins and 10-12% of easily digestible carbohydrates.
• Almond They are called royal nuts, although they are not nuts, but stone fruits. It has a high calcium content, strengthens the skeletal system of the body. In addition, it contains iron and phosphorus, so it is used for cardiovascular diseases of 50-60 grams per week.
Regular consumption of almonds strengthens the nervous system and eliminates insomnia. It normalizes blood pressure, helps to cope with migraines and intracranial pressure. It should be used carefully, since it is not always properly absorbed and can cause an allergic reaction.
• Peanut, or peanuts - very common on all continents, there are more than 70 types of peanuts. This is also not a nut, but the seeds of a legume plant that are contained in the pod.
Peanut beans are recognized as a good preventative for diseases of the heart and gastrointestinal tract, because they contain many essential minerals. Peanuts improve coordination, vision and memory. It can be used on diets, as it contains enough vegetable proteins for long-term saturation.
• Brazilian nut - It is considered the most delicious, it is called the nut of youth. This is due to the large presence of selenium, which prevents premature aging of the body, prevents the occurrence of heart and cancer.
In Brazil nuts, there is an increased content of iodine, magnesium, phosphorus and zinc, which have a beneficial effect on the thyroid gland and endocrine system. Brazil nut oil is well absorbed, the use of two to three nuts a day has a beneficial effect on the skin, condition of hair and nails.
• Pistachios - beneficial effect on the nervous and cardiovascular system. They contain amino acids that have antidepressant and immunostimulating effects. Pistachios in combination with chocolate improve hormonal balance, relieve fatigue and bad mood.
When using pistachios, blood pressure and cholesterol levels normalize, and blood vessel walls are restored.
• Cashew nuts - These nuts contain the least amount of vegetable fats, so they are often added to diet food. Cashew nuts are a natural source of folic acid (vitamin B9), which is necessary for the female hormonal system.
The nuts contain immunomodulatory and anti-inflammatory components that help to recover faster.
Some types of nuts are practically not used for food, for example, coconuts are taken for desserts and decoration, and nutmeg is an indispensable component in the preservation and preparation of meat and fish dishes.
Age and other restrictions on the use of nuts with benefit
Children under the age of three eating nuts is not recommended, as they contain a lot of vegetable proteins (proteins) that are poorly absorbed. In the children's body, there are not enough enzymes that break down protein compounds, therefore, digestive upset can occur from an excessive load on the liver and pancreas.
Besides, nuts are one of the most powerful allergens and can provoke the appearance of rash, swelling and a general deterioration in well-being. And adults should gradually try new nuts, even the region of growth affects their assimilation, so the same kind of nuts can cause a completely different reaction of the body.
Special apricot kernels should be used carefullythat can be confused with almonds. They also have many useful and nutritious substances, however, they are dangerous by the presence of amygdalin, from which hydrocyanic acid is obtained. In small doses, its effect is imperceptible, but otherwise it can lead to poisoning and intoxication of the body.
All the most healthy nuts are recommended to be consumed fresh or added to main dishes. Be sure to find out the terms of collection and packaging, because nuts that have lain for more than a year, dry out and lose their nutritional properties. And peeled shells generally should not be stored for more than two weeks. Therefore, try to acquire kernels in the shell to get the most delicious and healthy nuts.
