Nuts are basically tree seeds that in the process of maturation their outer layer hardens, naturally they can contain less than 50% water and are very beneficial for the body.

Nuts: benefits, how to consume them and their properties

It is known in the general population that incorporating nuts into a healthy diet increases health benefits. Walnuts, hazelnuts, pine nuts, pistachios, chestnuts, and even peanuts, the latter defined as legumes, but also considered among the most common nuts in this group .

The population has a general idea about the favorable of supplementing the diet with nuts , however, according to different authors, the information about how to nourish with these, the pros and cons, how much and how to consume them is incomplete and in some aspects inaccurate.

We must consider nuts as highly beneficial for health as their virtues are numerous. In their inner layers they accumulate a combination of macronutrients and the multiple vitamins, minerals and phytochemicals, enrich their outer covering.

Much of these elements can be widely used as beneficial foods for health to remain in the body after being ingested.

Research backs up the benefits of nuts

Diversity of researches on nuts certify that their consumption has a positive impact on the physiological, metabolic and vascular pathways of the organism. The benefits are huge. [¹‚²‚³]

The presence of fatty acids in its composition exerts an antioxidant and anti-inflammatory action, increasing the action of genes in pathways responsible for degrading fats in the body. This contributes to weight loss. At the liver level they help reduce total blood cholesterol and harmful cholesterol (LDL).

Another added benefit is the important discovery for celiacs, since these fruits, mostly raw, do not contain gluten and if they have not been in contact during the roasting process with other cereals or with non-rice flours, these foods are a great caloric and nutrient supply . A win for the food security of the celiac population

We see then, how nuts provide a supply of nutrients like few others. Some more than others contain fiber, omega-3, protein, iron, magnesium and provide us with energy; they are heart-healthy, to which we can add their delicacy in terms of flavor. So every day they are more included in the diets, likewise, recommended by nutritionists and professionals related to health and nutrition.

A well-balanced meal is a song to life

The diversity of nuts allows you to experiment with their intake, since the possibilities of choice are multiple and the daily consumption can be varied, but not excessive. It is worth asking: How many daily nuts should we consume?

Nuts are quite caloric and although they are nutritious and tasty foods, they should not be consumed too much . You have to moderate the amounts to be consumed. Among the most common nuts such as walnuts, hazelnuts or chestnuts, it is convenient to eat, for example, about 20 hazelnuts, five walnuts and 6 chestnuts, but on alternate days.

Ideal to add to meals

Now being easy to prepare and consume them in snacks or as occasional snacks, we can lean towards excessive consumption. We should not eat more than a small portion (115 kcal.), So it is recommended to complete the snack with dried fruits, apples or dark chocolate.

Nuts should preferably be eaten raw, in their natural state with their skin or peel if possible, because, as stated above, they contain antioxidants.

Among the most notable results is the ability of these foods to positively influence cardiovascular health and the control and incidence of type 2 diabetes, showing that the more balanced frequency of consumption of nuts, the better the results against these diseases.

The reasons why you should add nuts to your diet

There is a popular assumption that the high energy and lipid content of nuts causes fat tissue accumulation and weight gain. But several experiments with groups in diets to lose weight show rather that the intake of this type of food promotes fat reduction and weight loss.

The satiety reflex intervenes to reduce the consumption of other inappropriate foods due to their high caloric density. And in this sense, they are highly recommended by nutritionists and physical trainers to reduce abdominal obesity.

The evidence points to confirm that despite being foods with a high caloric index, a correlation has not been found between the consumption of nuts and an increase in weight. It is a delicious way to improve your eating habits.

Do nuts cause allergies?

One of the most frequent allergies is that generated by nuts. You are not regularly allergic to all nuts, because in general you have an allergy to one or a few nuts since they generally correspond to different botanical families and do not share the same allergen, so the probability of being allergic to many or all dried fruit is low.

The allergic reaction is not to the specific food but to an allergen possibly coming from other foods or from a specific molecule.

Age, genetic inheritance, environment, and some chronic conditions are related to these allergies. There are statistics that estimate that the allergy to some dried fruit affects 1% of the population. Walnuts and almonds are the dried fruit of which these pictures are most frequently reported, especially in Europe.

On the other hand, the peanut or peanut of which numerous cases of allergies are known, occurs mainly in the American continent.

When we know our allergy condition, the recommendation is to avoid eating these fruits, also recommending not to use personal hygiene and cosmetic products that contain dried fruit ingredients, as they can cause skin reactions.

Symptoms usually manifest quickly and intensely through sneezing, itching all over the body, focused, vomiting, runny nose, diarrhea or at the extreme of symptoms, it can trigger respiratory problems or anaphylactic shock, the latter of urgent medical attention.

Nuts, delicious snacks

From the worldwide promotion of natural, healthy and nutritious food, the use of dried fruit has been multiplying , both in savory and sweet dishes.

We can use them in salads, as sandwiches or snacks between meals and they are even converted into pastry flour.

Cereal companies try to respond more and more with products that contain this ingredient. However, we can provide answers by creating our own recipes enriched with these fruits.

Preparing dishes that contain them is very easy, such as homemade oatmeal and dried fruit energy bars, or added to the various salads that we usually enjoy.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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