Nuts are high-quality sources of protein, fat and fiber, but they can cause allergies and individual intolerance, so you should be wary of overeating. Julia Khodos, an integrative nutritionist and co-owner of the international nutritionists Nutrient Planner platform, told socialbites.ca about this. She gave the names of the most useful nuts and told how they can be eaten without harm to health.
According to experts, one of the most beneficial nuts is walnuts. It is rich in polyunsaturated fatty acids that the human body cannot produce and is a source of omega-3 fatty acids.
“Walnuts improve reproductive health and support the growth and development of babies. For this reason, it is recommended that pregnant women, new mothers and young children consume nuts regularly when they learn to tolerate nuts safely.
According to him, another healthy nut is Brazil nuts. Thanks to its rich selenium content, it supports thyroid function, lowers bad cholesterol while raising good cholesterol.
“It is important to remember that selenium is toxic, so this product should be treated with extreme caution,” warned the expert.
He added that it is useful to pay attention to the pine nuts. They are beneficial for the microbiota and are recommended for the prevention of pancreatic and rectal cancer.
Pine nuts are high in the antioxidants lutein and zeaxanthin, which protect against free radical damage caused by other factors such as blue light, sun exposure, and poor diet. In addition, hazelnut improves mood and calms down due to the magnesium it contains.
According to him useful and macadamia nut. It contains thiamine, magnesium and manganese, which stimulate the production of neurotransmitters, which are chemicals that send signals to the brain. The oleic and palmitoleic acids found in walnuts also aid brain health.
The omega-9 fatty acids in walnuts support good mood, improve memory and prevent neurological diseases. Often macadamia nuts are processed with preservatives, oils, salt and sometimes even sugars – so it’s important to read the ingredients carefully. There is also a lot of phosphorus in walnuts, so it should be used with caution if kidney dysfunction is present,” he said.
In addition to vitamin K and protein-rich cashews, which are beneficial in the prevention of high blood pressure and diseases in men’s health, he also recommended eating almonds, which nourish the intestinal microbiota and strengthen bone tissue and teeth due to its high content. magnesium and phosphorus.
“It is important to eat nuts, not to overeat, because they can cause allergies and individual intolerance, especially in children. Control portions and be sure to soak, process and dry your nuts before eating them; Best eaten hot and spicy.
To understand that nuts or seeds are suitable and digestible for you, you should follow the norm: eat an average of 30-80 g of various nuts per day, change them throughout the week and observe the body’s reaction. It is also better to use nuts as a separate snack with greens, vegetables or fruits, and try not to combine them with other sources of protein, ”concluded the expert Hodos.
Former nutritionist warned about the risk of anemia and osteoporosis due to switching to a plant-based diet.
Source: Gazeta
Barbara Dickson is a seasoned writer for “Social Bites”. She keeps readers informed on the latest news and trends, providing in-depth coverage and analysis on a variety of topics.