NUTRITIONAL PROPERTIES OF NUTS
by faina marco (2021-05-24)
Nuts are considered almonds, walnuts, hazelnuts, pine nuts, pistachios, chestnuts, peanuts, cashews, sunflower seeds (pipes), sesame seeds, and pumpkin seeds.
In addition to this particularity, what other benefits do nuts share? We share it with you.
NUTRITIONAL PROPERTIES OF NUTS
They consist mainly of: fats, protein of vegetable origin, fiber, vitamins of group B and E that they provide are excellent, as well as minerals such as magnesium, potassium, calcium, phosphorus, iron, zinc, among others.
BENEFITS
1. Vitamin E is used to fight free radicals, substances that are responsible for the formation of degenerative diseases and premature aging.
2. They have most of the B vitamins, which together with the mineral salts of phosphorus, magnesium, copper and iron, make them a very appropriate food for those vegetarians who want to dispense with meat in their dishes.
3. Ingestion of nuts helps prevent osteoporosis.
4. Due to its caloric intake and carbohydrates, nuts are recommended for people who perform prolonged physical efforts, such as athletes.
5. They help reduce bad cholesterol levels (LDL) and increase good cholesterol (HDL), thanks to their content of healthy fats also called unsaturated, as well as their Omega 3 fatty acids.
BENEFITS OF NUTS FOR YOUR BEAUTY
1. Being a rich source of protein and alpha linolenic acid, they protect and revitalize the skin.
2. Thanks to the B complex, they intervene in cell renewal processes, improving the condition of the skin and mucous membranes. Walnuts are also rich in copper, which acts as an anti-inflammatory.
3. All nuts, especially walnuts, almonds and peanuts contain zinc, selenium and vitamin B, which keep hair in good condition.
4. They are rich in biotin and vitamin E, both of which protect cells against environmental damage. Also, copper and biotin can fight hair loss.
WHAT IS THE BEST WAY TO INCLUDE THEM IN OUR DIET?
Try to consume them naturally or raw, just as they come out of their shell, without other added ingredients, without frying, without salt.
TRY THIS DELICIOUS RECIPE FOR COUSCOUS WITH NUTS AND VEGETABLES
INGREDIENTS
250 g of wheat semolina
• 1 zucchini
20 g of almonds
20 g of hazelnuts
• 1 green pepper
20 g of peanuts
20 g of peeled pistachios
• 1 red pepper
20 g raisins
Two tablespoons olive oil
Salt to taste
PREPARATION
1. We put the wheat semolina in a container and cover it with a little boiling water, salt and a few drops of oil. We stir, cover the container, and let it rest for 5 minutes, until the water has been absorbed (couscous).
2. In a frying pan, with a little oil, fry the vegetables cut into very small squares.
3. We salt to taste and reserve.
4. We toast the nuts (minus the raisins) in a non-stick frying pan. We add the couscous to the pan and the sauteed vegetables. We remove and finally add the raisins. If the dish is too dry, we can add a little extra virgin olive oil.
NOTE
It is important to note that nuts can trigger allergic reactions in very sensitive people. They also tend to produce fermentations in the intestine, causing flatulence.
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