Nuts: properties and health benefits

There are a variety of nuts that are ideal for food, this is due to their incredible nutritional properties, some are even essential for the body, but what are nuts really?

In this article we will give an answer about what nuts are , their benefits, as well as the properties and the most consumed worldwide.

What are nuts?

Nuts are a series of foods that come from specific trees such as walnut (walnut trees) . Despite having different textures and flavors, they agree that the edible part of these fruits has less than 50% water.

On the other hand, nuts are the foods that provide the most energy for the body in a healthy diet, specifically on a scale of 500 to 600 kcal, although it is also appropriate to mention that they contain a certain number of both saturated and polyunsaturated fats.

Important: A study highlights that: “Nuts have excellent conservation, so they can be found at any time of the year, being an ideal food for winter” . (1)

Nutritional properties of nuts

Nuts have a wide variety of nutritional properties in their compositions. As they are varied, we will detail which are found in a general way in each of these types of fruits:

1. Vitamins

Nuts mostly have vitamins that are listed from folic acid (vitamin B9), including thiamine (vitamin B1), vitamin E, and vitamin B6.

To highlight: These vitamins have antioxidant effects, just as they are promoters of the nervous system and are considered essential in the diet for metabolism and the correct development of physiological functions.

2. Minerals

The repertoire of essential minerals in nuts is as follows: copper, potassium , calcium, magnesium , iron, phosphorus, selenium and zinc.

You should know: Among all the minerals, those found in abundance are potassium (767 mg) and phosphorus (525 mg), for every 100 g of these foods.

3. Other compounds

Nuts generally contain carbohydrates, vegetable fiber , proteins and lipids, as well as trace elements and amino acids. In addition, they have a high content of unsaturated fatty acids (better consumed than saturated fats), monounsaturated and polyunsaturated, including omega 3 , omega 9 and omega 6.

Note: An analysis mentions that: “The fats in nuts are mostly unsaturated , either monounsaturated (almonds, cashews, hazelnuts, pistachios) or polyunsaturated (walnuts, sunflower seeds) ”. (two)

What are the benefits of nuts?

Having a solid base on the properties of these fruits, we will know below what are the best benefits of them:

1. They promote heart health

It is fair to say that nuts such as hazelnuts or walnuts prevent cardiovascular diseases in different key aspects such as lowering LDL cholesterol levels , as well as triglycerides, as well as lowering hemoglobin lipids and dilating Blood vesels.

In this sense, to promote heart health, polyunsaturated fatty acids intervene, both omega 3 and omega 6 and 9, which even increase the development of good cholesterol.

Important: A large analysis highlights that: “Dry fruits such as almonds, peanuts and walnuts have been linked to a reduction in total cholesterol, LDL cholesterol and increased blood cholesterol levels, when they form part of the usual, varied and healthy diet . (3)

2. They reduce the impact of free radicals

The antioxidant effects and vitamins of nuts are very strong for the body, so much so that they manage to reduce the negative impacts caused by free radicals, that oxidative damage at the cellular level.

To highlight: This is important to prevent diseases such as asthma, type 2 diabetes or senile dementia, since they reduce the risks due to the inhibition of free radicals , thanks specifically to the action of vitamin E.

3. They enhance cognitive functions

Some nuts, such as walnuts, are essential for the nervous system and therefore are important to enhance cognitive functions , one of the most complicated tasks of the brain and, in turn, the most important for the human body.

This works thanks to the B vitamins, which are essential for the nervous system, as well as the actions of healthy fatty acids.

Note: Dr. Ming Li mentions that: “By eating more than 10 grams (or two teaspoons) of walnuts per day, older people could improve their cognitive function in large proportions . ” (4)

4. Strengthen bones and muscles

Calcium and trace elements abound in nuts, essential substances for the health of the bone structure, which prevents degenerative diseases such as osteoporosis and serious fractures, as they have the ability to strengthen bones.

You should know: The same is applicable to muscle tissue, or rather, to our muscles in the body, where the proteins in nuts play a crucial role in strengthening these tissues. In fact, omega 3 is special for reducing the symptoms of arthritis.

5. They improve digestive functions

Nuts do not skimp on being important for the intestinal microbiota , where vegetable fiber plays a key role by reducing the appearance of constipation , improving intestinal transit and reducing the development of diverticula (bags formed in the lining of the intestine).

6. They help control body weight

As nuts are promoters of the gastrointestinal system, they have almost indirect actions towards the control of body weight (obesity or overweight) , one of the reasons is that they help stimulate intestinal transit.

On the other hand, these foods can help generate a very large feeling of satiety that is capable of controlling appetite, which helps people eat in a balanced way , apart from the fact that fiber burns calories more quickly.

7. They increase energy and mood

Nuts have enough calories and protein to provide energy to the human body, as well as boost mood . In fact, they contain phytoestrogens, which for women is important in controlling the symptoms of menopause, improving mood, reducing abdominal pain and hot flashes.

8. They improve the health of the skin, hair and nails

Nut acids such as omega 3, omega 6 and omega 9 are important for collagen production.

For this reason, the dried fruit is one of the most important foods to promote the appearance of this substance in the body , remembering that collagen improves the elasticity and hydration of the skin, as well as promoting the growth of hair and nails.

What are the best nuts?

There are numerous well-known nuts with important properties, but some stand out for their great consumption worldwide , such as the following:

1. Nuts

The walnut or walnut (also scientifically called ” Juglans regia L.” ), is a fruit of the walnut tree that grows in temperate climates. It is an important dried fruit, being very good for the palate due to its intriguing flavor .

Note: Walnuts are high in healthy fats , selenium, and vitamins such as riboflavin, which are beneficial for cognitive function.

2. Almonds

Almonds or almond (also known as ” Prunus amygdalus” ), are a type of nut with sweet or bitter flavors, on certain occasions, originating from the Asian continent, which are a great source of proteins of vegetable origin and monounsaturated fatty acids. .

To highlight: Almonds are one of the nuts with the lowest water content in their composition.

3. Hazelnuts

Hazelnuts, also known as hazelnut or “Corylus avellana L.”, are nuts from the hazelnut tree , which grows in both temperate and humid climates.

You should know: Hazelnuts have a very recognizable appearance and have a high content of oleic acid, magnesium and vitamin E.

4. Peanut

The peanut, peanut or also called groundnut (“Arachis hypogaea L” ), is a very rich and famous food , it is similar to a legume regarding its appearance. Its origin lies in South America and has a high content of niacin , fiber and monounsaturated fats.

5. Pistachios

Finally we have the pistachio or ” Pistacia vera L.”, a type of dry fruit whose size, appearance and color can sometimes vary due to its origin, offering different nutritional qualities, since its structure contains an abundance of thiamine, carbohydrates and oleic acid.

Key Findings

• Nuts are foods from different trees that mostly grow in temperate or humid environments.
• They are favorable for a healthy diet, benefiting the intestinal flora and even providing phytoestrogens to women .
• Nuts contain in their structures acids, fats, vegetable fiber, vitamins, antioxidants and very important minerals .
• The healthiest and most recognized nuts are pistachios , walnuts, hazelnuts , almonds and peanuts.