La dried fruit it is a source of essential nutrients for the daily diet. The concentration of proteins, minerals, fatty acids and amino acids make it desirable in one healthy eating. Therefore, consuming a small ration of dried fruit such as almonds, walnuts, hazelnuts, pine nuts, pistachios or cashews every day can be very useful for our body.
Dried fruit is highly recommended for people who carry out a predominantly intellectual and stressful job, but also for those who carry out physically intense jobs, so let's talk about sportsmen but also students and managers!
Dried fruit is a rich source of energy and minerals, including il MagnesiumFurthermore, the high caloric content makes dried fruit a recommended food for students and athletes. Dried fruit contains large amounts of fiber, useful for promoting intestinal transit and fighting constipation.
Always pay attention to chewing because in the hectic life we live often not only nuts but all foods are chewed properly and this can lead to digestion problems.
Almonds and walnuts
Almonds and walnuts are very rich in high quality oils such as oleic acid and linoleic acid which contribute to reducing LDL cholesterol and increasing HDL, 20 gr. of walnuts per day are enough to raise HDL cholesterol, this quantity provides about 120 kcal.
Almonds: properties and benefits
Le almonds they are very rich in magnesium, calcium, potassium and other minor minerals: copper, manganese, phosphorus, iron and zinc. I am a source of Vitamin E, Vitamin B2 and in general of the other vitamins of group B, not only but very rich in magnesium essential for multiple cellular functions especially for the nervous system. Since they also have a lot of protein (20 grams per hectogram), they are a cornerstone of a vegetarian diet. Almond oil, for example, is used in cosmetics and dermatology for its moisturizing and emollient properties.
How to prepare toasted and caramelized almonds at home
Walnuts: properties and benefits
Not only energy, nuts are also very rich in proteins (about 18% of the serving) and vitamins, including vitamins B1, B2, B6 and E. These vitamins are very important in the fight againstaging and cardiovascular disease. Rich in omega 3, vitamins and proteins, it is an excellent ally for health and, according to some scientific research, it shows that walnuts contain substances that can reduce cholesterol by up to 25%. Additionally, recent studies suggest that almonds and walnuts can help control blood sugar levels and reduce the risk of developing metabolic syndrome.
La Metabolic Syndrome consists of a number of risk factors for heart disease and diabetes. These risk factors include a high level of abdominal fat, high LDL levels, hypertension, and problems with glucose metabolism. Research suggests that the high level of carbohydrates found in almonds and walnuts can slow down the absorption of glucose. Hazelnuts contain many vitamins A, B1, B2 and E. And, in addition, they are among the richest in potassium, calcium and phosphorus, which are important for bones.
Pistachios and cashews are also among the least fatty nuts, and contain a lot of protein, potassium, phosphorus, calcium and iron. They must not be scarecrow for those who keep the line, on the contrary, nuts, peanuts, pistachios and cashews are real allies for those who want to stay fit. Of course, you must not exceed the quantities: a pound of shelled walnuts provide the body with about 582 calories, a third of the daily energy that an adult woman needs, so 3-4 hazelnuts or 3-4 almonds etc ...
Dried fruit should be eaten between meals, excellent for breakfast together with cereals for example but not at the end of a meal, it is great to break hunger in the afternoon for example. Not only is dried fruit rich in omega 3 fatty acids that prevent cardiovascular disease, so it's good for the figure and also for the heart!
Almonds and walnuts among the natural food supplements of vitamin E
To learn more:
> The calories of walnuts
> Moluccan nuts, properties and characteristics
> Almonds, the homemade crunch