Today we are discussing the nutritional qualities and health benefits of consuming nuts every day. We all know that nuts like almonds are good for health. But what exactly do you know about these little ingredients? Find out more by continuing to read this blog.
Nuts and Seeds Are All Good
They are grouped together under the term « oleaginous, » a family of plants from which oil can be extracted (oleum in Latin). These are, on the one hand, « nuts, » such as almonds, hazelnuts, and all nuts whether they are from Grenoble, cashew, Brazil, pecan, macadamia, coconut, and « grains » sunflower, squash, sesame, flax, poppy, chia, rapeseed. Groundnuts (peanuts), pine nuts, pistachios and olives are also often placed in this food category.
Is It Correct To Say That Nuts Are Rich In Essential Oils?
The way the nuts are composed to have a pleasant taste is truly impressive. Calcium, potassium, phosphorus, vitamin E, magnesium and selenium are all abundant in almonds and walnuts. These seeds are useful for people suffering from constipation and lung diseases. Women and men who smoke should consume more of these nuts because the selenium they contain reduces the harmful effects of cigarette smoke.
These nuts contain minerals, including magnesium, phosphorus, potassium and copper. They are also rich in omega-3 unsaturated fatty acids, which support the cardiovascular system and reduce the risk of developing rheumatoid arthritis. Also, since nuts boost the immune system, it’s good to eat them now while the flu spreads. They contain magnesium and potassium, which contribute to strengthening the function of the heart as well as that of the blood vessels, the bone skeleton, the muscles and the nervous system.
What Do You Need To Know About Nuts?
Walnuts contain abundant phosphorus, calcium, potassium, copper, magnesium, iodine, selenium and vitamin E. Vitamins B and E contained in hazelnuts strengthen our hair and improve the condition of our skin.
Eat nuts if you want to prevent heart disease, gas buildup in the intestines, and high cholesterol. This food gives us calcium, which is crucial for digestion, blood clotting and strengthening the ovaries. Recent studies have shown that calcium is a powerful weapon against high blood pressure, heart pain, and colon cancer. Pistachios are also rich in calcium, iron, magnesium, phosphorus and vitamin E.
Is It True That Cashews Contain A Lot Of Iron?
All nuts contain a very similar amount of iron, with pistachios being the richest at 6.6mg. The Cashew Nut currently contains 5.60 mg. Therefore, due to the significant amount of iron they contain, nuts are essential for improving the health of the nervous system. In terms of tensile strength, cashews are not inferior to meat. This fact should be of interest to vegetarians.
For example, nutritionists advise drinking orange juice with fruits and cashews as it improves iron absorption.
These grapes also contain significant amounts of zinc, potassium, phosphorus and magnesium. Cashews are very useful for women in several stages of life, including pregnancy, parenting, menstruation, menopause, etc.
Peanuts are rich in grains, proteins, carbohydrates and minerals. Cocoa beans contain vitamins B1, B2, B6, E and PP, as well as phosphorus, magnesium, potassium, calcium and sodium. It is distinguished from the others by its higher content of vitamins PP (niacin). The functions of the central nervous system, skin and blood vessels are particularly dependent on vitamin PP, which is also essential for digestion. The energy value of peanuts is barely lower than that of other nuts.
Energy content: peanuts have a value of 569 kcal, almonds 580 kcal, cashew fruits 585 kcal, pistachios 610 kcal and walnuts 658 kcal.
Recent research has shown that peanuts are rich in resveratrol, a phytochemical that reduces the risk of cardiovascular disease. So they are useful.
What Conditions Prevent You From Eating Nuts?
You must first be very careful to determine if you are allergic to tree nuts. In case of severe kidney problems, heart problems or esophageal or gastrointestinal problems, people with liver disease are not recommended to consume walnuts.
Seniors should eat apples in moderation because excess phosphorus in food – and apples contain it – can suppress active vitamin D production and disrupt the body’s calcium balance. This increases the risk of osteoporosis.
How many nuts can you eat per day? Is there a danger in overeating them?
It should be remembered that like other dried fruits in Canada, nuts contain a lot of calories, so they should be eaten in moderation. For example, walnuts and hazelnuts are suitable for the preparation of various salads. Nuts can be eaten instead of fatty meats, butter or cheese, rather than with them. It is recommended to eat a handful of nuts a day and no more.
What Are The Health Benefits?
Oilseeds are recommended as part of the diet, which is unanimous in the scientific community since its multiple health benefits have been demonstrated in numerous clinical studies.
Moreover, the regular consumption (50 grams per day!) of unsalted nuts is now the subject of a recommendation in some reports.
On The Total Risk of Death
In a study conducted in the Netherlands with 120,000 participants, eaters of nuts and peanuts had a lower risk of death than those who did not consume them.
On Cardiovascular Risk
It is no longer to be proven the regular consumption of oilseeds reduces the incidence of cardiovascular diseases, in part because they contain omega-3s, which fight against inflammation, thin the blood and cause a decrease in hepatic synthesis of triglycerides (bad blood lipids). Research has also shown that nut consumption is associated with a reduced risk of diabetes and metabolic syndrome, two major cardiovascular risk factors.
On The Brain
Omega-3s are also recognized for their beneficial properties on cerebrovascular health (reduced risk of stroke), neurodegenerative diseases (Alzheimer’s disease), cognitive disorders, concentration, memory, stress and mood disorders. In addition, magnesium and B vitamins are generally recommended for mental fatigue, anxiety and irritability.
On Weight Control
The proteins and fibres in large quantities in oilseeds make them satiating foods and, therefore, ideal allies to satisfy a little hunger during the day or to increase the energy and nutritional density of a too light meal. Despite their high-fat content, their consumption is associated with a lower incidence of overweight/obesity.
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