Fiber and good fat protect you from hunger pangs that wreck your diet
Nuts are the guest stars of the highly recommended and famous Mediterranean Diet and no one who wants to consume good vegetable protein renounces them.
Together with fruits, vegetables, legumes, lean meats, fish, and olive oil they make up that healthy and delicious way of eating recommended by doctors from all over the world and that have a place in the nutritional plans of everyone who wants to take care of themselves, even those who want to lose weight.
They can be included as an ingredient and as a condiment in all meals, from breakfast to dinner – although their favorite place is between meals, taken as a snack -. In small quantities (they say that the ideal “dose” is a small group that fits in your hand with a closed fist ) and as long as they are eaten raw ( neither fried nor salty ), they are a source of nutritional virtues and great energy support throughout the day. For adults and children, athletes, overweight people …
VIRTUES OF DRIED FRUITS
-They are a source of healthy fatty acids, very necessary to complete the part of “good fat” that the Harvard dish recommends.
-High fiber content. That is why they help in a diet to lose weight. They satiate the appetite for longer, protecting against hunger pangs that can ruin the good choices of the next meal.
-They keep energy levels high, are nutritious, and, very importantly, are a source of magnesium and potassium.
“Magnesium and potassium are two essential minerals that are often supplemented by women and that, naturally, are found in nuts.
Magnesium is found in nuts and seeds, including walnuts, almonds, hazelnuts, pine nuts, or pumpkin seeds. It contributes to the maintenance of muscles and vitality and, therefore, to the reduction of tiredness and fatigue.
Potassium is vital for movement, muscle exercises, and any physical activity. Regulates blood pressure and heart rate. During exercise and with the sweating of the activity, we can reduce our levels of this mineral and, therefore, it is essential to replace it through good hydration and a correct diet, in which nuts have a place.
DRY FRUITS FOR GOOD SKIN
Being rich in fatty acids, the skin benefits from that extra nourishing that is appreciated (just like when you eat avocado, salmon, or extra virgin olive oil) in a more lustrous and luminous skin.
In addition, nuts are rich in vitamin E that acts as a powerful antioxidant that counteracts oxidative stress caused by free radicals, and takes care of cell membranes, strengthening and hydrating them.
Another added advantage is that they contain a high percentage of fiber and, therefore, avoid the problem of constipation, something that also affects good skin, among other things.
“Regular consumption of pistachios, for example, is a good measure to avoid excessive water retention in the large intestine. The American pistachio is characterized by being richer in fiber (10.6%) than prunes (7.1%), above walnuts (6.5%), and Macadamia nuts (5.3%), according to the United States Department of Agriculture.
For all this -and for more things that are explained below- it is convenient to put the nuts in the shopping basket and take them mixed in delicious recipes or as a snack between meals.
Laura Parada, nutritionist at Slow Life House (slowlifehouse.com) stops with each dried fruit and tells you about its benefits in detail so that you know why, when, and how to take it throughout the day:
“They are like a serotonin spike. Nutritionally, they represent 700 calories per 100 grams. Besides containing vitamin E, folic acid, magnesium, calcium, B vitamins, melatonin, and Omega-3 fatty acids, they hide a good dose of tryptophan, which helps the brain to produce more serotonin ”.
NOTES: Serotonin is a hormone that acts by regulating mood, sleep, appetite, heart rate, body temperature, sensitivity, and intellectual functions. When this hormone is in low concentration, it can cause a bad mood, difficulty sleeping, anxiety, or even depression.
Laura Parada continues: “Taking seven walnuts five times a week is the perfect dosage to prevent cardiovascular diseases, lower hypertension and cholesterol, activate circulation, and prevent depression. At the beauty level, they are perfect for preventing the oxidation of cells. Macadamia nuts are even more caloric (720), but they have a lower level of protein and carbohydrates and a higher supply of vitamin B1, manganese, and thiamine. About 60% of its fatty acids are oleic acid. Its oleic acid value is higher even than that of olives.
“It is best to eat them with their skin on. They have 600 calories per 100 grams. The antioxidants in almonds are present in the brown part of the skin that covers them. They contain 37% of the recommended daily amount of vitamin E. As a curiosity, it must be said that between 10 and 15% of the calories in almonds are not absorbed by the body because fat is difficult to access and they also activate the metabolism.
“They are known as false nuts; they are actually legumes. They make up 600 cal. per 100 grams. Its drawback is the high contribution of fatty acids and the high caloric content; on the contrary, they control tension, increase defenses, help overcome depression because they contain tryptophan, and thanks to all the Omega 6 they contain, they are anti-inflammatory ”.
“They are hyperproteic. Nutritionally, they also contain 600 calories per 100 grams. They are the richest nuts in protein. They also stand out for their content in fiber, folic acid, and friendly fats. Arginine makes them great allies to increase the defenses that descend in autumn and to improve blood circulation ”.
“Activate the defenses. They have 550 calories per 100 grams. They are the richest nuts in Omega 9 and Omega 6 fatty acids. They also contain vitamin B6 and that makes them essential in winter to increase defenses and keep colds at bay. They also stand out for their magnesium content, necessary to fix calcium in the bones and enhance the muscles ”.
“They are known as allies of athletes. They have 570 calories per 100 grams. If you want to take advantage of all its benefits, opt for the version without salt, or fluid retention will become a problem. They are a great source of vitamin E that protect the cardiovascular system and prevent skin aging. They also contain zinc, which stimulates the immune system, and phytosterols that lower cholesterol. They are rich in minerals such as magnesium, which provides what is necessary to relax muscles, and potassium, which helps improve performance and prevent injury. Selenium also contributes to the maintenance of the joints in good condition ”.
“They are hypocaloric! Only 165 calories per 100 grams. Half of its composition corresponds to carbohydrates and fiber, as well as vitamins of group B, ideal for when we feel apathetic or sad. In addition, they fight constipation by regulating intestinal transit. Take them boiled to promote their digestion and not to become heavy ”.
“Be careful with the sugar. Its sweet taste does not fool you, cashews are the nuts with the highest sugar content. They have 575 calories per 100 grams. However, they compensate for this excess by providing good doses of vitamins B3, K, A, and potassium. They are great when it comes to boosting the immune system. “