Why you should definitely eat nuts: the expert's answer

DASH nuts are a concentrated source of nutrients, vitamins, minerals, and fiber. They are quite high in fat – 50-65 g per 100 g of product. They are best eaten raw and can also be added to various desserts and salads.

Nutritionist Svitlana Fus told us all about the benefits of nuts and how many you can eat every day on Instagram.

"The fats in nuts are mainly healthy, in their natural form, untouched by industrial processing. A significant proportion of fats in nuts are valuable mono- and polyunsaturated fatty acids belonging to the omega-9, omega-3, and omega-6 groups. Thanks to them, nuts have a positive effect on the functioning of the cardiovascular system and the brain," Fus explained.

Nuts are good for satiety

"It is a satisfying product because it contains proteins, and carbohydrates, combined with fats, dietary fiber, vitamins, and minerals. This is very useful now," the nutritionist added.

"I would like to remind you that the WHO calls for adults to include in their healthy diet foods rich in vegetable protein - fruits, vegetables, legumes, whole grains, and nuts. Of course, vegetable protein, including nuts, is digested a little worse than animal protein due to dietary fiber, which interferes with the work of digestive enzymes," Fus said.

The expert added that it is advisable to buy nuts only in the shell, which protects valuable fats and vitamin E from oxidation. The fats in peeled nuts oxidize quickly and taste like rancid butter.

"After peeling them, eat them raw to preserve healthy fatty acids and vitamin E. Roasting nuts is another big mistake in modern nutrition, as high temperatures destroy fats and reduce the vitamin content. I advise eating nuts raw, separately from chocolate and sweets!" the expert summarized.