Tuesday, April 16, 2024


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We may say they are fattening, but you have many reasons to include a small handful of nuts in your daily menu.

Despite their high fat content, almonds, hazelnuts and other nuts are among the foods that experts around the world advise to include in your daily diet. Thanks to their multiple health benefits, they help you age well and protect you from several chronic diseases.

From a nutritional point of view, they are distinguished by high levels of unsaturated fatty acids , significant protein content , minerals (sodium, magnesium, potassium), vitamins B3, B9, B6 and E, fiber , antioxidants and vegetable oils . But how do they affect your health?

They drop “bad cholesterol”

If there is one area where nuts have proven their worth, it is the drop in LDL-cholesterol levels , underlines a group of scientists from the Université Paris Cité . This reduction in turn is known to be associated with a reduction in overall mortality and deaths from cardiovascular disease.

They reduce the risk of cardiovascular diseases

The results of a meta-analysis published in 2019 in the scientific journal Nutrition Reviews show that one serving a day (28 g) is associated with a 13% drop in cardiovascular disease and a 29% drop in heart disease deaths. Similar were the conclusions of a study concerning the role of a Mediterranean diet enriched with nuts in reducing the risk of heart disease. At the end of the study, it appeared that heart problems were less common in the groups following the Mediterranean diet.


nuts with shell

Pexels  Vie studio


Nuts have fat that is not fattening

In terms of energy, 30 g. almonds, peanuts, pistachios or cashews equal a 180 calorie snack . The same amount of pecans or Brazil nuts reaches 220-230 calories. Since the caloric content is mainly due to the fats, one could think that he should limit the consumption of these particular nuts if he wants to lose weight . However, this is not the case. In fact, eating nuts regularly over a longer or shorter period of time is associated with very little weight loss and waist circumference points, the team reports.

Why is this happening; Some of the fat in nuts is not absorbed by the cells . Also, because they fill you up , they reduce the amount of food you will consume at meals, with the total number of calories not changing much.


nuts with shell

Pexels  Marta Branco


Fewer neurodegenerative diseases

“Oils and fats are vital for your brain health . After adipose tissue, it is the most lipid-rich organ in the body: they can be found in the membranes of neurons and related cells, but also in the myelin that speeds up the transmission of electrical impulses through the nervous system.”

A study showed that a Mediterranean diet rich in nuts improves short-term memory . Nuts also appear to have a beneficial role in preventing age-related cognitive decline . However, we do not have direct proof that eating nuts regularly reduces the risk of neurodegenerative diseases, the experts say.

So, you have several reasons to include a handful of nuts in your daily diet, just make sure they don’t have added salt or sugar .

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