By TammyWhite
240 days ago

Nuts are the allies of a healthy heart

.
After winter, these nuts are at their best. Any balanced and healthy diet includes them as an indispensable food. And is that its richness in nutrients, vitamins and minerals actively help to prevent diseases, especially those related to the heart.

In addition, the nut is the only dried fruit that contains a significant amount of omega-3 fatty acids of vegetable origin, those "healthy fats" of which so much is heard lately speaking in forums of nutrition, are great allies to prevent cardiovascular diseases and protect and improve the health of our heart and arteries.

On the other hand, the regular consumption of nuts contributes to control cholesterol and also, for its anti-inflammatory effect, help in cases of asthma, arthritis and some skin diseases.

The recommendation is to take about 30-40 grams daily (which would be equivalent to about four or five walnuts). In fact, for people with problems of overweight or obesity, nuts are an excellent ally; Being rich in nutrients and good fats, they have a satiating effect and can help regulate weight if consumed moderately instead of foods rich in sugars or saturated fats.

As in everything, moderation is the key, because exceeding the consumption of these valuable nuts can ruin a hypocaloric diet for its energy content (about 650 calories per 100 grams).

You can take them in your breakfast or as an aperitif, and even incorporate them into your dishes: in salads and pastas; As an ingredient in stews, fish or sauces, or as part of the dessert, this dried fruit becomes an inexhaustible source of health. Its nutritional properties are widely recognized.

Proteins

Nuts, like any vegetable food, do not contain proteins of high biological value. That is, it contains only some of the essential amino acids we need to survive. However, this does not mean that we should underestimate its protein value, as it is quite high and combining them with other foods, such as legumes and cereals, we can obtain all the essential amino acids from a vegetarian diet, if necessary.

Fat

The essential fatty acids of nuts are the star element of this nut, because its high content of mono and polyunsaturated fatty acids are very necessary when balancing cholesterol levels and preventing cardiovascular diseases of any kind. These beneficial fats also represent an excellent source of energy, although they should be consumed in moderation, especially for their great caloric intake.

Carbohydrates

The nuts barely contain carbohydrates, with fats and proteins being their main macronutrients. However, almost half of its carbohydrate content is fiber, very necessary to purify the intestine and to promote intestinal transit, especially in case of constipation.

Vitamins

Thanks to its many vitamins, nuts are a powerful antioxidant food, especially thanks to its high content of vitamin E, although they also contain B vitamins in abundance.

Minerals

Nuts contain minerals and trace elements such as calcium, potassium, sodium, phosphorus, magnesium, iron and zinc.



#tammywhite photography 📷
I will give #heartxheart 💜
I will only #supportonlyoriginalcontent 💯


240d
Violeta Great article
Reply
240d
240d
MC Great article 👍
Reply
240d
240d
Deliana Interesting article!
Reply
240d
240d
fortune I love nuts
Reply
240d
240d
TammyWhite @fortune me not 😂
I only eat when i eat rye bread with raisins and nuts
Reply
240d
240d
soncee Beautiful artikle
Reply
240d
239d
fabio26 great article, my dear
Reply
239d
63d
indexer Some interesting information here.
Reply
63d