The nut is an oleaginous fruit. Like almonds and hazelnuts, it has a very different nutritional profile from most fresh fruits, characterized by a high proportion of fat. However, nuts differ from other nuts in the nature of their fatty acids. The latter contain a majority of polyunsaturated fatty acids, particularly omega 3.
Nuts are delicious and full of nutrients, proteins, fiber, antioxidants and good fats. Discover their many health benefits and virtues, according to numerous scientific studies and research.
Nuts are very interesting because many studies show their role in cardiovascular prevention, like other oilseeds. But with daily consumption, we have a decrease of almost 20% in coronary heart disease.
Nuts are associated with several health benefits. Like other nuts, they help lower blood cholesterol levels, fight cardiovascular disease and type 2 diabetes. Similarly, nuts are beneficial against gallbladder disorders and reduce the risk of colon cancer in women. The many antioxidants in nuts give them anti-cancer properties and help them fight age-related diseases.
The walnut will bring you some minerals and trace elements in abundance.
For minerals you will find:
potassium (more than 500 mg/100 g).
phosphorus (nearly 400 mg/100 g).
magnesium (nearly 130 mg/100 g).
calcium (almost 70 mg/100 g).
For trace elements, you will find:
iron and zinc (about 2.5 mg/100 g)
copper (about 1 mg/100 g).
selenium.
Finally, nuts are rich in vitamin B9 and vitamin E.
The nutritional and health benefits of nuts
Nuts can reduce your risk of bladder cancer:
In a recent study at Dartmouth Medical School in New Hampshire, researchers compared the selenium levels of 767 bladder cancer patients with those of the general population. They found that the incidence of this cancer was lower in subgroups with high levels of this trace element. These subgroups included 34% women and 39% moderate smokers.
Elasticity of blood vessels:
In a study conducted in people with moderately high cholesterol, the substitution of part of the dietary fat with nuts resulted in an improvement in the elasticity (ability to expand and contract) of the blood vessel wall, a critical point in the prevention of coronary heart disease. So far, the precise mechanism is not fully discovered, but alpha-linolenic acid and arginine (an amino acid) could be two compounds linked to this effect.
Nuts can help you maintain a healthy weight:
Nuts are a good source of protein and fiber. You can choose from 30 pistachios. If possible, choose these delicious unsalted nuts. You can also eat 15 dry roasted peanuts for 84 calories. Peanuts are just as satisfying and rich in protein, fiber and good fats. According to the website WebMD, researchers at Purdue University discovered in their research that nuts were not linked to weight gain in subjects, even though they are caloric. However, consume them in reasonable amounts to satisfy hunger and get all the benefits, without increasing the calories you consume every day too quickly.
Hazelnuts for a healthy heart:
It has been discovered that hazelnuts are filled with heart-healthy monounsaturated fats, the same type found in olive oil. They are also rich in manganese, a trace element and antioxidant with anti-aging properties. According to the authors of a study from the University of Otago in New Zealand published in 2011, adding hazelnuts to a normal diet may be a good way to better reduce the risk of cardiovascular disease. Hazelnuts are also rich in arginine, a vasodilator that relaxes and dilates blood vessels, thereby lowering blood pressure.
The nut is a source of fiber:
Dietary fiber, which is found only in plant products, contains a set of substances that are not digested by the body. In addition to preventing constipation and reducing the risk of colon cancer, a high-fiber diet can contribute to the prevention of cardiovascular disease and the control of type 2 diabetes and appetite. Remember that it is recommended to consume 25 g of fiber per day for women aged 19 to 50 years, and 38 g per day for men in the same age group.
Nuts can help you reduce stress:
Researchers at Boston's Tufts University observed that rates of two biomarkers of oxidative stress had decreased in volunteers with high cholesterol who consumed 73 g (or a large handful) of almonds per day. It should be remembered that oxidative stress results from damage caused by an excess of free radicals or a lack of antioxidants. To start the day with a good supply of antioxidants, don't hesitate to add chopped almonds to your cereals to enjoy their benefits and virtues on your health.
A promising food to reduce breast cancer risk:
According to the results of a study conducted at Marshall University Medical School in West Virginia, 28 nut halves per day would be enough to reduce your risk of developing breast cancer. These health benefits and virtues are attributed to the richness of this nut in omega-3 acids, antioxidants and phytosterols. In this study, the researchers gave mice what would be equivalent to 60 g of nuts for humans. Compared to mice in the control group, they had significantly fewer tumours in the breast and their development was slower. However, more studies are still needed to better understand the mechanisms and direct links between nut consumption and breast cancer prevention in humans.
Caution :
In the Canadian Food Inspection Agency's (CFIA) list of major allergens, there are "nuts", which refers to all shelled and oilseed fruits. However, some people may be specifically allergic to nuts. In addition, one study found that nuts, pecans and hazelnuts were a group whose allergies were strongly associated: a person allergic to one of these foods is therefore more likely to be allergic to the other two. Moreover, people with peanut allergies are usually advised to also avoid other shelled and oleaginous fruits (including nuts), as they also have a high allergenic potential and are often handled and distributed by peanut companies. Symptoms of allergy to shelled and oleaginous fruits can be severe and can lead to anaphylactic shock.
