That nuts are very good and always at hand as a snack or snack is something we all have clear. Now, there is some controversy between whether the consumption of nuts is healthy, fattening, if better only a handful, if some nuts yes and others not, etc.
Therefore, in today’s article we will try to talk about the main nuts that we can easily find on the market to clarify a little the doubts that may arise about these foods.
The main thing before getting into matter, is to differentiate between nuts, seeds or legumes among other foods that usually create nuts.
- 1 They are not nuts
- 2 Almonds
- 3 Brazil Nuts
- 4 Macadamia Nuts
They are not nuts
- Pumpkin seeds, sunflower, etc… seeds are not nuts but seeds.
- Pine nuts: they are seeds
- Peanuts: they are actually a legume, not a dried fruit.
- Quicos: it is roasted corn, so they are a cereal.
- Chestnuts– due to its composition it is more like a tuber than to a dried fruit. They contain starch, are low in fat and protein.
Almonds are perhaps one of the best known nuts together with nuts and pistachios. It is present in all supermarkets and in a large number of culinary recipes, both sweet and savory.
You may have read negative things about almonds, however, they have many benefits for our body. What is more, almond flour is an excellent option for those people who want to avoid eating other types of flours that are unhealthy due to their inflammatory and nothing nutritious power. Certainly if your consumption is abused it can influence a weight gain. The key is not to abuse. Experts recommend taking up to a maximum of 20 almonds.
In 20 gr of almonds we find approximately:
- 115 calories
- 4.2 gr of carbohydrates of which 3.5 gr. are fiber
- 10 gr of fats, within which 6.2 gr is MUFA and 2.4 gr are linoleic acid (LA)
- 4.2 gr. Proteins
- They contain 35% of the necessary vitamin E a day
- 16% of the necessary vitamin B2 daily
- 22% of copper necessary daily
- 13% of necessary magnesium daily
- 20% of the necessary manganese a day
Benefits of almonds consumption:
- Reduce insulin production Improve
- glycemic control
- Reduce the risk of heart vascular disease
- Improve satiety
- Including them in the diet helps reduce lipid oxidation biomarkers
- Possess prebiotic fibers
- Helps improve endocrine profile in cases of polycystic ovary syndrome
Cons of almonds consumption:
- They have high levels of phytates, which can impair the absorption of minerals.
- Most of the almonds we find are not raw but have gone through a pasteurization process.
They are becoming more popular, but did you know that consuming two or three brazil nuts a day is more than enough? They are a great way to get the necessary dose of Selenium we need to not have to take any supplements.
They are a dry fruit that we should not overdo, now we tell you the main reasons.
In 20 gr of brazil nuts we find approximately:
- 131 calories
- 2.5 gr carbohydrates, of which 1.5 gr are fiber 13 gr
- of fats, of which 4.9 gr are MUFA, 4.1 gr LA, 3 gr SFA 3 gr
- protein 10.6% of
- the recommended daily intake of Vitamin B1
- 39% of the recommended daily consumption of copper
- 18% of daily consumption recommended magnesium
- 10.6% of the recommended daily intake of manganese
- 700% of the recommended daily intake of selenium. Hence the great importance of its consumption
Benefits of consumption of brazil nuts:
As we have already mentioned, its great benefit is the contribution to Selenium. In addition we can find benefits for the functioning of thiorids, they have a great antioxidant power and for the immune system , improve male fertility and also take care of cardiovascular health.
Cons of consumption of brazil nuts:
- Their large percentage in Selenium can make them toxic if it is exceeded in their consumption, this worries some people, but if they are taken in moderation there should be no problem.
- They also have high levels of phytate but when recommending such low daily consumption, they should not be a problem either.
Increasingly popular due to its buttery taste and texture. True, it is a delicatessen product in some countries and are increasingly being incorporated into culinary products such as chocolate and other types of prostres.
Although it is better not to overdo it as you have to eat a balanced diet, this dried fruit does not present any problems if we consume it in large quantities.
In 20 gr of macadamia nuts we find approximately:
- 203.5 calories
- 3.9 gr carbohydrates: 2.4 gr fiber
- 21.5 gr fat: 16.7 gr monounsaturated, 0.1 gr. linolic acid, 0.4 gr alphalinoleic acid, 3.4 gr. short chain fatty acids
- 2.2 gr. protein 28% of
- the recommended daily intake of Vitamin B1
- 24% of daily consumption recommended copper
- 13% of the recommended daily iron consumption
- 51% of the recommended daily consumption of manganese
Benefits of eating macadamia nuts:
- They are low in phytates. They do not have to be soaked or germinated.
- They have a virtually zero presence of pesticide residues regardless of what is their culture.
- They are low in Omega-6
- They improve the lipid profile of men and women who have hypercholesterolemia.
- In addition, from all of the above, biomarkers of oxidative stress are lowered.
Cons of consumption of macadamia nuts:
have been no cons to their consumption unless we still have difficulty to stop eating them because of their taste.
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Generally consuming nuts is recommended if done in moderation and choose which nuts to consume. We recommend looking for part II of this article where you can find other popular nuts such as cashews and we will also talk about chestnuts although as we have already mentioned they are not exactly a dried fruit.