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Nuts. Nutritional properties

Since ancient times, people have loved nuts not only for their taste, but also for their health benefits. Nuts are rich in protein, minerals, vitamins, unsaturated fatty acids and fiber,...

Since ancient times, people have loved nuts not only for their taste, but also for their health benefits.

Nuts. Nutritional properties

Nuts are rich in protein, minerals, vitamins, unsaturated fatty acids and fiber, which lower blood cholesterol levels and help prevent many heart diseases. Nuts are rich in bone and nervous system strengthening magnesium. They are rich in zinc, which is essential for children's growth and wound healing, and manganese, which protects against free radicals.

Nuts. Nutritional properties

Do not forget - the nuts must be washed well and soaked overnight. Then they become not only juicy and delicious, but also increase in nutrition. It is during soaking that an enzyme inhibitor comes out of the nut into the water, which puts the nut to sleep and is unfavorable for our organism. So try to eat only woke nuts - you won't feel heavy, they will be easily digested.

Nuts are an excellent source of vitamin E, have 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 works differently, so choose the ones that work best for you.

Nuts. Nutritional properties

Walnuts - to improve memory. These nuts, which grow in southern countries, were valued in ancient Persia for their positive effects on the brain. Walnuts contain magnesium, phosphorus, potassium, copper, 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 they are useful to eat when the flu is raging. These nuts are especially suitable for the elderly, as they stimulate cell renewal.

Nuts. Nutritional properties

Almonds - for weight regulation. Almonds The nuts loved by many came to our country from exotic Asia. In the Middle Ages, almonds could only be enjoyed by the nobles, later they became popular among the common people as well. As much as 70 percent of the fatty acids in these nuts. are useful for the body, because they regulate the level of cholesterol in the blood. Researchers at a US university have proven that almonds help regulate weight. Subjects ate 24 of these nuts (56 g) daily for ten weeks and did not gain weight. Almonds are very filling, you don't want to eat them after they are crushed, so you don't snack on high-calorie products. These nuts are also useful for those suffering from lung diseases and constipation.

Nuts. Nutritional properties

Cashews - when iron is lacking Cashews Cashews Cashews come from Brazil and are sold already shelled. These nuts are not inferior to meat in iron content, so they are especially suitable for vegetarians. In order for the body to absorb it better, it is recommended to drink cashews with orange juice. Cashews are especially useful for pregnant women (they need folic acid) who are nursing a baby. It is suitable for use during menstruation, after reaching the climacteric period, when using contraceptives. These nuts are rich in magnesium, zinc and phosphorus, which strengthen the immune system, calm the nerves, help overcome stress and improve well-being.

Nuts. Nutritional properties

Brazilian Bertholetia - for fertility. Brazilian bertoletia nuts grown in South America are highly nutritious, high in protein, copper, fiber, vitamin E and selenium. It is selenium that is a strong antioxidant that protects against free radicals. Researchers at the University of Illinois (USA) found that these nuts can help prevent breast cancer. Selenium is also needed for testosterone, which stimulates the production of sperm and regulates sexual desire. Zita West, founder of one of Britain's largest fertility clinics, Zita West, recommends eating two to three Brazilian bertoletias a day for those who want to have children. In addition, selenium is essential for hair, nails and skin firmness. Brazilian bertolets are also rich in zinc, which helps fight skin dryness, eczema and psoriasis.

Nuts. Nutritional properties

Hazelnuts - for sportsmen. 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 recommended to eat these nuts for people who do physical work or do sports. Hazelnuts help reduce blood cholesterol levels, prevent heart disease and gas accumulation in the intestines. The calcium they contain strengthens bones, improves digestion and promotes blood clotting. Scientists believe that calcium helps to prevent high blood pressure, heart and premenstrual pains, intestinal cancer.

Nuts. Nutritional properties

Pistachio is native to Western Asia. Pistachios, like other nuts, are rich in calcium, iron, magnesium, phosphorus, calcium, vitamin E. They are most useful because of the vitamin A they contain, which is necessary for our vision and skin. Pistachios are recommended to be eaten when heart palpitations increase, in case of liver diseases. No more than fifteen of these nuts should be chewed per day. Pistachios Native to Brazil, peanuts are high in fat, protein, carbohydrates and minerals.

Nuts. Nutritional properties

Peanuts contain vitamins B and E, phosphorus, magnesium, potassium, calcium and sodium. They differ from other nuts in the amount of vitamin PP (niacin). Niacin dilates blood vessels, lowers blood cholesterol and blood pressure. However, be careful when eating peanuts: they are one of the most common allergens. Peanuts Tips for nut lovers ¤ Eat only pure nuts. Glazing, baking and salting do not help as much as harm. ¤ In order not to gain weight, replace usual 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 worm-eaten. ¤ Unshelled nuts must be hard. If it rattles when shaken, they are probably in bloom. ¤ If you find a nut in the bag with a damaged shell, remove it. Once it starts rotting, it will harm others as well. Hidden dangers ¤ Nuts are high in calories. After eating a handful of nuts, you will get an average of 150 calories, so you will have to give up another snack. ¤ Peanuts are one of the most common allergens, they are not recommended for pregnant and nursing women and children under the age of three.

Nuts. Nutritional properties

Tomato rolls with almond spread

As always, an easy, quick and unique snack for your lunch or dinner! You can find this recipe and many others in the "3-day energy nutrition program", you can purchase the program here: lt/prekes2/programos/3-dienų- energetinė-mitybos-programa- detail.html

Number of servings: 1-2
Cooking time: 10 min


5-7 tomato squares

For the almond spread:
1/8 cup almonds
1/8 cup of sunflower seeds
1/2 carrot
25 g of spinach
25 g of arugula
a sprig of basil
1/4 orange bell pepper
1/2 century sh. salt
1/4 century sh. cayenne
1/4 lemon juice
1/2 century sh. honey


We put all the ingredients in a blender/cocktail or food chopper and grind well. We spread it on tomato squares. Garnish with a spinach leaf.

You can apply the spread not only on tomatoes, but also on zucchini, cucumber or RAW bread.

tasty and healthy :)


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