Did you know ? Nuts such as walnuts, hazelnuts or almonds are nutritional treasures. Provided they are consumed in moderation, and as a replacement for sugary snacks and other bars rich in refined cereals.
Oleaginous dried fruits are very good sources of fats
THE oilseeds, and a fortiori nuts, have a prominent place in the cretan diet, who is one of the healthiest eating habits in the world, and of which we devote a separate section in the Libshop blog.
Like olive oil, another superfood, nuts are very good providers of fatty acids, especially omega-9, and sometimes omega-3.
Omega-9s prevent cardiovascular disease by having a beneficial effect on cholesterol, reduce blood pressure, regulate blood sugar and are beneficial for the nervous system.
Omega-3s, which we need in small quantities, help prevent degenerative brain diseases such as Alzheimer's, help protect the immune system, fight insulin resistance, and have positive effects on the cardiovascular system. , while being anti-inflammatory, thus making it possible to fight against tendinitis, muscular trauma, and chronic inflammation such as sinusitis for example.
Finally, omega-6s are involved in a large number of metabolic processes, and certain oilseeds can be a healthy source.
Nuts are great sources of plant-based protein.
And that in astonishing quantities, up to 20 to 25 grams per 100g of almond food for example! Proteins, which we sometimes lack, or which we sometimes also have in quantity but from questionable sources, such as poor quality meats, or even processed vegetable steaks.
Nuts provide fibre, vitamins, minerals and polyphenols
Here again, another advantage, and not the least. A small handful of oilseeds every 2-3 days can provide you with the micronutrients you need, as well as phenolic compounds with antioxidant, ie anti-aging and anti-disease properties.
Thus, scientific studies have shown that regular and moderate consumption of oilseeds, as part of a consistent lifestyle and healthy diet, is associated with better life expectancy, better cardiovascular health, enhanced cognitive abilities, improved fertility and better muscle and nerve recovery.
What are the best oilseed nuts for health?
Some scientific studies have measured the antioxidant phenolic activity of oleaginous dried fruits, and they have determined that walnuts, peanuts, pistachios, cashews and almonds are good sources of antioxidants, which fight against cellular aging. and diseases of all kinds.
Moreover, having as a criterion a low sugar intake, a low intake of saturated fats, and an interesting intake of fiber, protein, and omega-3 or omega-9, these are generally walnuts (for their interesting contributions in omega-3), pistachios (for their phenolic contributions), almonds (for their protein contributions) and possibly hazelnuts (for their very balanced nutritional profile) which often stand out at the top of the list of the best oleaginous dried fruits .
How to eat nuts?
As often in nutrition, it is the dose that makes the poison. It is not a question of falling into the packet of peanuts or almonds, even less when they have been salted or transformed!
But a small handful of 30 to 50g (which does not represent much visually, nuts being very dense nutritionally, and this is precisely their interest) every 2 to 3 days will be enough to bring you what you need. needs in micronutrients, while sometimes meeting certain needs in proteins or good fats.
Instead of a sweet temptation (even if it's a pleasure from time to time and you shouldn't deprive yourself of it all the time either!), a craving for nibbling, as a snack healthy during a long journey or a mountain outing, or simply to enhance a salad or a dish, nuts will be welcome in your diet, again at the rate of a few grams per day.
Be careful though, these foods are very caloric, and at the same time particularly good and addictive. It should not be abused, especially if you have a very rich diet elsewhere.
As a reminder, we gave you a superb example of a typical day of healthy Mediterranean eating with, as a snack and only for pleasure or if you feel hungry, a snack made either of a little fruit or of a little oilseed (dried or fresh like an avocado), or a little honey:
Otherwise, nuts are not the only oilseeds with health and culinary benefits. Oil seeds such as pumpkin, sesame or flax seeds also have their virtues, which we will see in a separate article!
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