Nuts are a superfood that brings us a multitude of benefits to our body. And therefore, we are going to talk about them, all their benefits and qualities.
They are very energetic foods rich in fats, proteins and trace elements. The Spanish Heart Foundation recommends consuming them, in moderate quantities, every day. Specifically, it recommends about 50 g. per day of these superfoods (of course, we are not referring to nuts in their fried and salted version).
And, although due to their high fat content, they may not have a very good reputation, the truth is that the fats they contain are “good fats”, monounsaturated and polyunsaturated. These types of fats contribute to lower cholesterol levels and increase the health of our blood vessels.
Among nuts, almonds, pistachios, walnuts and hazelnuts stand out as superfoods. Let’s take a look at all the benefits and nutrients they provide to our organism.
Properties of almonds, one of the nuts with multiple benefits
Almonds, with a delicate sweet flavor, have many benefits for our organism.
About 20 raw almonds provide us with 100 calories, and due to their high satiating effect they will help us to control our appetite.
You can eat them raw, as they are, they are delicious, or include them in salads, desserts or in the crunchy part of your puree. You can also add your daily handful of almonds to your breakfast.
And what are the benefits?
Almonds are a great source of energy thanks to their carbohydrate content. Therefore, they are perfect both for children and for athletes.
As we told you before, they have an important contribution of healthy fats. In addition, thanks to their satiating effect and high fiber content, they facilitate intestinal transit, thus helping us to control weight.
Their daily consumption, according to numerous studies, reduces by up to fifty percent the chances of suffering heart attacks or other cardiovascular diseases. They also strengthen arteries thanks to the amino acids and fatty acids they contain.
They have a high antioxidant content. In particular, in vitamin E. With just 30 grams of this superfood you will have covered 63% of your daily antioxidant needs. They also have anti-inflammatory properties.
Thanks to their high phosphorus and magnesium content, almonds are a great ally of our bones, teeth, hair and skin. Their high calcium content helps prevent bone diseases such as osteoporosis. But they also help us to take care of our muscles, fight anxiety and irritability, and prevent insomnia.
And if all these benefits of this nuts are not enough, a trick to help our body to a greater absorption of the nutrients provided by almonds, is to soak them for a few minutes before eating them. This will release the phytic acid they contain, which is a perfect natural antioxidant.
Benefits of another of the most popular nuts, Pistachios
Like almonds, this magnificent nut helps to control weight (as long as it is included in a balanced diet, of course).
They have a high nutritional power, a serving of 30 g. will provide us with more than 11% of the recommended amount of protein, and about 10% of the amount of fiber needed for adults. The latter helps us to have a good intestinal transit.
They also improve heart health and cholesterol, thanks to their high content of phytosterols.
In addition, the lutein, zeaxanthin and riboflavin they provide protect our eyes from the sun’s rays.
Consuming this superfood provides us with a lot of minerals and vitamins, necessary for our body, such as vitamin B1, B6, vitamin E, K and folic acid. As well as potassium, copper, manganese, iron, selenium and zinc, among others. In addition, many of the vitamins they provide, such as B2 and vitamin E, and their high antioxidant content help us fight aging.
Including them daily in our diet helps us to control blood sugar levels.
As a curiosity, did you know that in China it is known as the happy fruit?
Walnuts, another nut considered a superfood for its benefits
Although it is one of the nuts with more fat (62% of its weight), its high proportions of fatty acids make it a very healthy food. And only 9% of its fat is saturated, a very low percentage. Let’s take a look at all its properties:
Thanks to omega-3 acids, walnuts are very good for the heart, helping us to reduce cholesterol and improve our heart rate. They also benefit our brain health. On the other hand, the B vitamins, along with phosphorus and lecithin provided by this superfood, help prevent memory loss and neurodegenerative diseases.
Walnuts are antioxidants, which makes them a great ally of our skin. They also promote the growth and health of our hair.
They have a high anti-inflammatory effect, which makes them a highly recommended food if you have asthma, arthritis or skin diseases such as psoriasis.
If you want to include them in your diet on a daily basis, try eating them on toast with fresh cheese, a bit of jam and walnuts. Delicious!
Properties of hazelnuts
Hazelnuts are rich in oleic acid, a monounsaturated fat, which makes hazelnuts a very energetic food and an ally of the heart. Oleic acid is a great cardioprotector, helping to reduce cholesterol levels.
They help to improve intestinal transit thanks to their high vegetable fiber content. They are also suitable for diabetics due to their low carbohydrate content.
Its consumption is recommended in situations of physical or mental overexertion, thanks to its high energetic and nutritional value. Therefore, they are the perfect food for students and athletes.
Hazelnuts are also a good source of minerals such as calcium, phosphorus and magnesium, which help balance the nervous system.
Rich in antioxidants, such as vitamin E. Just 30 g. of this superfood will provide you with 67% of the daily requirement of vitamin E.
And after knowing all the benefits of these four superfoods, what are you waiting for to include them in your diets?