Svitlana Fus named the 6 healthiest nuts that should be in everyone's diet
All types of nuts, without exception, are very valuable and healthy for the body, they contain many vitamins and minerals, as well as enough fat, so they should definitely be in everyone's diet. They can be a great snack option, and are often added to pies, healthy sweets, and eaten with honey.
Nutritionist Svitlana Fus wrote on Facebook about all the beneficial properties of different types of nuts and named the 6 healthiest ones that everyone should eat.
What nuts should be in the diet
"Thanks to them, nuts have a positive effect on the functioning of the cardiovascular system and the brain," the nutritionist said.
Nuts contain proteins, carbohydrates, fats, and dietary fiber.
"It is advisable to buy nuts only in the shell, which protects valuable fats and vitamin E from oxidation. The fats in peeled nuts quickly oxidize and acquire the taste of rancid butter," explained Fus.
What are the benefits of walnuts
What is the right way to eat nuts?
"Eat them raw to preserve all their beneficial properties, peel them to preserve healthy fatty acids and vitamin E," the nutritionist recommends.
The expert noted that nuts should not be roasted, as high temperatures destroy fats and reduce the content of vitamins. Also, salted nuts, especially those sweetened with sugar or honey, are not the best choice.
Therefore, I advise you to eat nuts raw, separately from chocolate and sweets.
But it is important that some nuts, such as almonds, must be heat treated before consumption. After all, almonds contain the cyanoglycoside amygdalin (3-5%), whose breakdown products give the nut its specific almond flavor and bitterness – and hydrocyanic acid, one of the strongest poisons, is released.
Eating bitter almonds raw is therefore hazardous to health.
Almonds
Almonds.
Amygdalin remains unchanged during heat treatment of almonds and does not pose a health hazard.
Cashews
Fuss added that unpeeled raw cashew nuts are also not used because they contain toxic substances between the shell and the hull.
"They are first removed from the shell and hull and heat treated to destroy the toxins," explained Fus.
Peanuts
Delicious peanuts
Raw peanuts can cause digestive disorders and are often the cause of food allergies. The nutritionist recommends adding nuts to your main meals – in salads, cereals, and combining them with fruit.
"You will get a balanced meal. With this option, you can control the amount of nuts and not overeat them. It's better not to eat them in front of the TV or computer for the same reason," Fus said.
You can eat one serving of raw nuts daily – about 20-30 grams
- 10-15 almond nuts,
- 3-4 walnuts,
- 20-25 pistachios,
- 10 hazelnuts (hazelnuts).
Another advantage of nuts
They can be stored for a long time without losing their beneficial properties and taste.
"This product can be taken with you on a long trip and consumed in situations where there is no opportunity and time for a full meal," recommends Fus.
There are also disadvantages to nuts
Walnuts
Source: Pixabay
1. High calorie content and "tempting" taste. They should be limited because consumption in large quantities can cause pain in the gallbladder.
It is worth remembering that some people have allergic reactions to nuts.
In this case, they should not be consumed even in small quantities.
Children under three years old should not be given nuts, they are not digested. Also, children are often allergic to peanuts and walnuts.
Nuts should be introduced into the diet very carefully.
The nutritionist recommends eating nuts in the cold season.
How many nuts to eat per day
Svetlana Fus
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