At the table Christmas Eve and in that of New Year’s Eveat dessert time, peanuts They take on a role that they miss during the rest of the year.
The family begins to taste walnuts, almonds and hazelnuts natural as part of tradition. And many don’t know that it’s an ideal food all year round.
Surely, during the holidays, someone will warn against excessive consumption because dried fruit has “bad press” due to its high fat content and energy intake (about 100 g is equivalent to about 180 kcal).
However, doctors recommend including them in your diet, beyond the New Year holidays. Their properties stand out and help reduce the risk of suffering from atherosclerosis and other diseases.
The secret lies in the amount of dried fruit to consume and which ones are best.
What nuts should I eat every day to be healthy?
The Heart Foundation (Spain) describes in detail the nutritional characteristics of dried fruit. In their composition, specifies the medical body, “they include less than 50% water, have a low carbohydrate content (except chestnuts) and are rich in proteins (from 10 to 30%) and fats (from 30% at 60%), especially mono. – and polyunsaturated fatty acids.”
Walnuts also contain easily absorbable minerals (potassium, calcium, phosphorus, iron and magnesium), are rich in insoluble fiber and include some vitamins (especially A and, to a lesser extent, E and B1).
“Some nuts, such as walnuts, have been shown to reduce cardiovascular disease because they help improve the elasticity of blood vessels,” reports the Spanish Heart Foundation.
In this way they represent a good alternative to proteins of animal origin and can be included in breakfast, together with cereals, and in meals, as an ideal complement to pasta, salads and even fruit.
The place Better with health List the qualities of some nuts.
- Almonds. They are said to be rich in monounsaturated fats, fiber, magnesium and fiber and, therefore, help reduce “bad cholesterol” or LDL.
- Hazelnuts. Another delicacy. Hazelnuts are described as “cardioprotective” and a good source of vitamin E.
- Macadamia nuts. They help reduce oxidative stress and inflammation, although they increase fat intake. Walnuts, meanwhile, reduce inflammation, without providing as much fat.
- Peanuts or groundnuts. Another dried fruit that also helps reduce LDL cholesterol and triglyceride levels. He claims that peanut butter, or paste, also has these properties.
Despite all the benefits of dried fruit, the Heart Foundation recommends “avoiding consuming it in large quantities due to its poor digestibility and high caloric intake.”
It is therefore worth asking yourself what the recommended quantities are. Cardiologists recommend consuming three to seven servings per week, adding all the nuts. But Each portion must not exceed 30 grams.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.