Since ancient times, people have enjoyed nuts not only for their taste but also for their health benefits.
Nuts are rich in protein, minerals, vitamins, unsaturated fatty acids, and fiber, which lower blood cholesterol and help prevent many heart diseases. Nuts contain a lot of magnesium. They are also rich in zinc, which is essential for children's growth and wound healing, and manganese, which protects against free radicals.
Don't forget - nuts must be thoroughly washed and soaked overnight. This not only makes them juicy and delicious, but also increases their nutritional value. It is during soaking that enzyme inhibitors, which put the nut to sleep and are unfavorable to our body, are released into the water. So try to eat only "activated" nuts – you won't feel heavy, and they will be easily digestible.
Nuts are an excellent source of vitamin E, possess antioxidant properties, and strengthen the body's immunity. The fiber and phytochemicals in nuts increase the body's resistance to cancer. Each type of nut has different effects, so choose the ones that are most suitable for you.
Walnuts – for improving memory. These nuts, growing in southern countries, were valued even in ancient Persia for their positive effect on the brain. Walnuts contain magnesium, phosphorus, potassium, copper, and are rich in omega-3 unsaturated fatty acids, which strengthen the heart and blood vessels, as well as vitamin C. Walnuts increase the body's resistance to colds, so it is beneficial to eat them during flu season. These nuts are especially suitable for older people as they promote cell regeneration.
Almonds – for weight management. These widely loved nuts came to our country from exotic Asia. In the Middle Ages, almonds could only be enjoyed by the nobility, but later they became popular among common people as well. Of the fatty acids present in these nuts, as much as 70% are beneficial for the body, as they regulate blood cholesterol levels. Researchers at a US university proved through studies that almonds help regulate weight. Subjects consumed 24 of these nuts (56 g) daily for ten weeks and did not gain weight. Almonds are very satiating, and after eating them, one no longer craves food, thus avoiding high-calorie snacks. These nuts are also beneficial for those suffering from lung diseases and constipation.
Cashews – when iron is deficient. Originally from Brazil and sold already shelled. These nuts are comparable to meat in iron content, making them especially suitable for vegetarians. To improve iron absorption, it is recommended to drink orange juice with cashews. Cashews are particularly beneficial for pregnant women (they contain essential folic acid) and breastfeeding mothers. They are suitable for consumption during menstruation, menopause, and when using contraceptives. These nuts are rich in magnesium, zinc, and phosphorus, which strengthen the immune system, calm nerves, help overcome stress, and improve well-being.
Brazil nuts – for fertility. Brazil nuts, growing in South America, are very nutritious, rich in protein, copper, fiber, vitamin E, and selenium. Selenium is a powerful antioxidant that protects against free radicals. Researchers at the University of Illinois (USA) found that these nuts may help prevent breast cancer. Selenium is also necessary for testosterone, which promotes sperm production and regulates libido. Zita West, founder of one of the largest UK fertility clinics "Zita West," recommends eating two to three Brazil nuts a day for those wishing to conceive. Furthermore, selenium is essential for hair, nails, and skin elasticity. Brazil nuts are also rich in zinc, which helps combat dry skin, eczema, and psoriasis.
Hazelnuts – for athletes. Most hazelnuts are grown in Turkey and Italy. They are rich in protein, vitamins E and B, which improve skin condition and strengthen muscles. Therefore, it is advisable for people engaged in physical labor or sports to eat these nuts. Hazelnuts help reduce blood cholesterol, prevent heart disease, and gas buildup in the intestines. The calcium they contain strengthens bones, improves digestion, and promotes blood clotting. Scientists believe that calcium helps prevent high blood pressure, heart and premenstrual pain, and colon cancer.
Pistachios originated in Western Asia. Like other nuts, pistachios are rich in calcium, iron, magnesium, phosphorus, calcium, and vitamin E. They are most beneficial due to their vitamin A content, which is necessary for our vision and skin. It is advisable to eat pistachios when heart palpitations increase or when suffering from liver diseases. No more than fifteen of these nuts should be consumed per day. Pistachios, groundnuts from Brazil, contain a significant amount of fats, proteins, carbohydrates, and minerals.
Peanuts contain vitamins B and E, phosphorus, magnesium, potassium, calcium, and sodium. They stand out from other nuts due to their vitamin PP (niacin) content. Niacin dilates blood vessels, lowers cholesterol levels in the blood, and reduces blood pressure. However, be careful when eating peanuts: they are among the most common allergens. Peanuts. Tips for nut lovers: ¤ Eat only pure nuts. Glazed, roasted, and salted nuts do more harm than good. ¤ To avoid gaining weight, replace regular snacks (potato chips, sweets, ice cream, or chocolate) with nuts. ¤ Use nuts in cooking. Add them to salads, pasta, or fish dishes. How to choose quality nuts: ¤ Unshelled nuts are the best. Check that the shell is not cracked, broken, or gnawed by worms. ¤ Unshelled nuts should be heavy. If they rattle when shaken, they are probably rancid. ¤ If you find a nut with a damaged shell in the bag, remove it. If it starts to rot, it will affect the others. Hidden dangers: ¤ Nuts are high in calories. Eating a handful of nuts will give you an average of 150 calories, so you'll have to skip another snack. ¤ Peanuts are among the most common allergens; they are not recommended for pregnant and breastfeeding women or children under three years of age.
This article is not the author's personal opinion and is not intended to promote food supplements. It provides general information that is not related to the purchase or consumption of specific products. If you have health problems, are taking medications or other supplements, consult your doctor or pharmacist before starting new supplements. Health decisions should be made based on your individual condition and, if necessary, in consultation with a healthcare professional. If you have comments or questions about the content on this page, please contact us by email at studija@grasole.com.
