Healthy nuts

Often the simplest foods are the best for your health, and this is certainly the case with nuts, in which Mother Nature has created an almost perfect package of proteins, healthy fats, fiber, natural sterols, antioxidants, and many vitamins and minerals.

Adding walnuts to a healthy diet improves the performance of tasks that require motor or behavioral skills in elderly people, because it improves the connection between neurons thanks to its content of polyphenols and other antioxidants. In turn, following a Mediterranean diet enriched with 30 grams of nuts, at least half of them walnuts, reduces the risk of cardiovascular disease by 30% and, specifically, reduces the possibility of suffering a stroke or accident by 49% cerebral vascular system, as it can be deduced from an investigation published in The New England Journal of Medicine.

According to a study by the University of Barcelona published in Journal of Proteome Research, people with metabolic syndrome who incorporate walnuts and almonds into their diet experience a significant increase in serotonin levels within 12 weeks. This substance that improves the transmission of nerve signals, reduces the feeling of hunger, reduces the concentration of substances related to inflammation, fights abdominal obesity and hypertension, improves heart health and puts us in a good mood.

"The walnut is the dried fruit with the most antioxidants, above peanuts, pistachios or almonds. To obtain visible health benefits, it is recommended to eat two servings a week, a sufficient dose to reduce the risk of diabetes, cardiovascular problems and cancer, "says nutritionist Gloria Anzola Malaver, who adds that the extract of walnuts (the dried fruit once its fiber has been removed) has protective effects against oxidative stress and cell death that occur in the brains of Alzheimer's patients. "And all thanks to its content in alpha-linolenic acid (ALA), an omega-3 fatty acid of plant origin," he adds.



Rich in antioxidants, fiber, calcium, iron, zinc, vitamin B6, folate, and omega 3 fatty acids, walnuts can protect us from heart disease and heart attacks. They contain more antioxidants than other nuts, making them a good defense against cancer. They can reduce bad cholesterol levels since 75% of their fats are mono-saturated, the healthiest. However, once cooked they lose most of their benefits.


Packed with calcium, they are beneficial for strong and healthy teeth and bones. They are the best source of protein of all nuts, those with more fiber and higher presence of vitamin E, a good nutrient for the skin, eyes and immune system. They are recommended to keep weight at bay.


They have a high presence of unsaturated fats, which help protect the heart and improve blood health. They are also rich in vitamin E, which enhances skin health, and oleic acid, the fatty acid that helps reduce blood pressure and can even prevent dementia.


Among the most popular nuts, even though it is actually a legume. Peanuts are very good for the body, except for allergy sufferers. They have a high level of anti-cancer antioxidants; they contain a high level of good monounsaturated fats and are an excellent source of protein. However, many of its heart benefits disappear if eaten salty.


Healthy for the heart. With a high presence of steroids, they can reduce bad cholesterol by up to 33%. They are a good source of vitamin E, oleic acid - which is also found in avocados - and they are rich in vitamin B3, a nutrient that will help us convert food into energy.


With less fat present (only four calories per unit), they contain three times more vitamin B6 (the nutrient that helps convert food to energy and form hemoglobin) than any other nut. A serving has three grams of fiber, more than many fruits. Its high vitamin B6 content helps women keep their hormones balanced and benefits men with erectile dysfunction.

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