Nuts have a lot of advantages - they saturate with calories, improve memory, cardiovascular activity, preserve youth and beauty. The vegetable protein contained in them is especially valuable - it participates in the structure and growth of tissues.
Nuts contain polyunsaturated fat, which is good for the body, does not raise cholesterol and does not contribute to the accumulation of fat mass. A whole storehouse of vitamins and minerals is perfectly preserved in nuts. Each type of nut has its own unique benefits.
Peanut
With 622 calories per 100 g of weight, peanuts are famous for their rich vitamin and mineral composition. It includes:
- serotonin - "happiness hormone" that improves mood;
- antioxidants - prevent aging, removes harmful substances from the body;
- magnesium - improves heart function;
- vitamins B, C, PP - immunize the body;
- thiamine - prevents hair loss;
- folic acid helps to strengthen the nervous system, gives a healthy look to the skin, nails, hair.
It is recommended to peel the peanuts before eating. You can dry it a little in the oven, but then the calorie content increases. For those who are fond of hiking, peanuts will help you build muscle faster thanks to the methionine included in the composition. It normalizes biliary processes, but in case of disorders in the work of the kidneys and pancreatitis, its use is undesirable.
An adult can consume 10-15 pcs. per day, child - 10 pcs. Those who are losing weight should eat a delicacy during breakfast or in the morning so that the body spends energy during the day.
Almond
This nut, which in the Middle Ages was considered a symbol of good luck, health and well-being, has 645 calories per 100 g.
Contains:
- magnesium - strengthens the heart muscle, prevents atherosclerosis;
- manganese - helps with type II diabetes;
- Vitamin E is a powerful antioxidant that slows down aging and keeps skin and hair looking healthy and radiant.
Almonds are invaluable for the female body, reduces pain on the days of menstruation. Periodic consumption of almonds is an excellent prevention of breast cancer. It normalizes the acidity of gastric juice, prevents gastritis and ulcers. You can eat up to 8-10 nuts per day.
Particular attention should be paid to the nut for pregnant women - vitamin E with folic acid contribute to the development of a healthy and full-fledged child.
Cashew nuts
It has a slightly lower calorie content compared to other nuts - 600 calories per 100 g, but it is better to use it with vegetable or dairy dishes to assimilate vegetable protein. Appreciated for its ingredients:
- omega 3, 6, 9 - improve brain function;
- tryptophan - has a positive effect on the nervous system;
- vitamins B, E, PP - improves the appearance and internal work of organs;
- potassium, magnesium - increase the lumen of blood vessels, prevent their clogging;
- iron helps prevent anemia;
- zinc, selenium, copper, phosphorus.
Cashew normalizes blood clotting, participates in hematopoiesis. The high nutritional value of cashews helps to recover from strenuous exercise. Helps with sleep problems. It is enough to eat 10-15 nuts a day.
Pistachios
Pistachios help to tone up in case of fatigue, contain 556 calories per 100 g. Includes:
- omega 3 improves concentration and memory;
- B vitamins - help cell growth and multiplication, improve the general condition of the body, relieve irritation and fatigue;
- vitamin E is a powerful antioxidant;
- phenolic compounds accelerate the regeneration process;
- zeaxanthin and lutein strengthen the eye muscle, promote the formation and preservation of dental and bone tissue.
Reduces the risk of developing diabetes. Increases vitality and potency. You can eat up to 10-15 pistachios a day.
Hazelnut
Causing a feeling of long satiety, hazelnuts contain 703 calories per 100 g. Due to the small amount of carbohydrates (9.7 g), it does not pose a danger to the figure when consumed in small doses. Contains:
- cobalt - regulates hormones;
- folic acid - improves reproductive function;
- paclitaxel - cancer prevention;
- vitamins B, C - improve metabolism, strengthen immunity;
- magnesium, calcium, phosphorus, iodine, potassium.
It has a positive effect on the work of the cardiovascular system, contributes to the supply of oxygen to brain cells. Slows down the aging process, restoring elasticity to the skin, and strength and shine to the hair. All the beneficial properties of hazelnuts can be obtained by consuming 8-10 nuts a day.
Walnut
The shape of the nut resembles the brain, so this treat is traditionally associated with the improvement of thought processes and memory. Moreover, the product contains 650 calories per 100 g of weight. Since there are about 45-65 calories in one walnut, 3-4 pieces can be eaten per day without any harm to the figure. Contains:
- L-arginine - increases nitric oxide in the body, which prevents blood clots and high blood pressure;
- easily digestible iron - help with anemia;
- alpha linoleic acid lowers blood lipids and cholesterol;
- vitamins A, B, C, E, H - strengthen the body;
- potassium, calcium, magnesium, zinc, selenium, phosphorus.
Especially useful for the elderly (reduces the likelihood of multiple sclerosis) and pregnant women. However, breastfeeding mothers, contrary to popular belief, should use walnuts with caution. The baby may be allergic to the vegetable protein it contains. When planning a child, it is worth feeding your beloved man with these nuts - they improve not only potency, but also the quality of seminal fluid.
Useful properties are better revealed when used with honey, dried fruits, herbs.
Pine nut
Pine nut has 680 calories per 100 g. It is a powerful immune stimulator that maintains health and restores vitality. Contains:
- oleic amino acid - prevention of atherosclerosis;
- tryptophan - helps to calm down with nervous overstrain, promotes rapid falling asleep;
- lecithin - regulates cholesterol levels;
- vitamins B, E, PP - strengthen hair, nails, bone tissue;
- coarse dietary fiber - cleanses the intestines;
- magnesium, zinc - improve heart function;
- copper, potassium, iron, silicon.
Highly digestible protein is especially beneficial for athletes and vegetarians. The daily allowance is 40 g, for those who have problems with excess weight should limit the dosage to 25 g.
Conclusion
Regardless of the type of nuts, children should be given them with caution (not earlier than 3 years old, if they are prone to allergies - from 5 years old). Nuts are a great snack for those who are on a diet, work, and are accustomed to the eternal lack of time for a full meal or cooking. If you replace a chocolate bar with a couple of nuts, the body will only benefit from this. Everything is good in moderation - this rule is the best suited to the use of nuts. Just a few pieces a day will fill the body with the right amount of essential compounds. Excessive consumption leads to skin rashes, stomach problems.
