Nuts are an important food category that provides our body with energy and essential nutrients. A small amount of nuts supplies our body with large amounts of energy, unsaturated fatty acids (Ω3 and Ω6), plant proteins, antioxidants, B vitamins, minerals and trace elements, fiber, polyphenols, arginine and tannins.
Their consumption offers:
1. Reduction of LDL cholesterol and increase of HDL cholesterol.
2. Reduction of triglycerides.
3. Improved function and physical condition of heart arteries.
4. Protection against the onset of type II diabetes.
5. Improved bowel function.
6. Strengthened immune system.
7. Cancer protection.
8. Frequent and reasonable consumption of nuts has been proved not to increase body weight
In the Mediterranean diet, a daily consumption of nuts is necessary for maintaining a balanced organism. The Mediterranean diet is a modern eating habit that describes the diet model followed by the people of seven Mediterranean countries. In recent decades, the scientific community has recognized, through a variety of clinical and epidemiological studies, the important role of the Mediterranean Diet, both in the prevention and treatment of complex diseases, such as cardiovascular disease. The Mediterranean Diet, with its abundant and varied nutrients, the right proportion of meals and plenty of olive oil continues to be a source of clinical intervention studies.
Scientists from Harvard University have created the "Pyramid of the Mediterranean Diet":
•Plenty of fiber (fruits, nuts, legumes, vegetables, potatoes, bread / cereals).
•Minimally processed products
•Dairy products (mainly cheese and yogurt) daily in small to moderate quantities
•Fish and poultry in small to medium quantities
•Red meat twice a month
•Olive oil as the main source of fats containing monounsaturated fatty acids
The specific nutritional composition of the Mediterranean Diet results in a low content of saturated fats and cholesterol on the one hand and a high content of carbohydrates and fibers on the other.
More specifically, starting from the base of the pyramid, a daily consumption is recommended for:
• Cereals and their products (rice, pasta, bread, etc).
• Fruits and vegetables.
• Legumes and nuts. They have a lot of fiber and vitamins giving energy to the body.
• Olive oil.
• Dairy products.
Nuts are one of the most nutritious choices we can make in our daily lives. Nuts compete with olive oil competes in beneficial fat content, with vegetables in fibers, with meat in protein content and with dairy products in calcium.
A Dutch study on 120,000 participants, adults aged 55-69 found that daily consumption of 10 gr of nuts protects against the leading causes of death such as cancer, cardiovascular disease and type 2 diabetes.
According to the same study, those who consumed 10 gr of nuts per day had a 23% reduced risk of death compared to those who did not consume nuts at all.
More specifically, those who consumed 10 gr of nuts daily had:
• 17% lower risk of death from heart disease
• 21% lower risk of dying from cancer of any kind
• 30% lower risk of dying from diabetes
• 47% lower mortality rate due to neurodegenerative diseases
A serving of nuts as a snack is estimated at about 30 grams. However, the above study was based on a consumption of only 10 grams!
There are those who avoid consuming nuts for fear of gaining weight. However, 10 grams of any nut does not exceed 65 calories.
Nuts can be very nutritious and an ideal snack during the day, but it would be good to be aware of possible side effects or allergies.
A small percentage of the general population is allergic to peanuts and their consumption can even lead to death! The toxic substance associated with peanuts is aflatoxin B1.
Eating more than 3 Brazil nuts can cause selenium poisoning with unwanted side effects.
Another thing to note is high consistence of calories. One can be easily deceived by their small volume, thus consume more than a reasonable amount of nuts. This would naturally result in gaining weight.
If we accidentally eat 100 grams of nuts we may have eaten the same calories with a very large meal and still feel our stomach empty.
Another side effect is bloating and gas after eating nuts. At this point we must mention that raw unsalted nuts have a much greater nutritional value.
(Board info)
Food / Water / Proteins / Fat / Carbohydrates / Calories
Hazelnuts / Almonds / Walnuts / Chestnuts / Peanuts / Sunflower seeds
Sources:
humanisticecology.blogspot.com