Demonized too many times for having a high fat content, nuts are an excellent source of fiber , ideal for regulating intestinal transit, as well as protein and other nutrients, such as highly beneficial flavonoids for our body.
If we take them in moderation and always raw or toasted and without salt (never in the fried versions or even sweet ones like those coated with chocolate or honey) they provide us with fats, yes, but the good ones, those that are essential for the body to function. correctly. They can also be consumed in cream or “butter” but we must make sure that the list of ingredients only includes the dried fruit or, if anything, a pinch of salt. We must bear in mind that, if we eat nuts in this way, we will also have to watch the amount, as it is very easy to overdo it.
Almonds and walnuts, for example, have a lot of Omega 3 (fatty acid) and lower the level of LDL (bad) cholesterol.
On the other hand, various studies suggest that introducing more nuts in a healthy diet, such as the Mediterranean, could protect against age-related cognitive decline , as well as preserve memory.
Additionally, flavonoids (antioxidants) are believed to have anti-inflammatory, anti-cancer effects, and protect the heart. Scientists believe that these flavonoids induce neuroprotective effects, leading to neurogenesis or the birth of new neurons, in addition to improving blood flow to the brain. Precisely nuts have high concentrations of these antioxidants .
Although, in general, nuts consumed in a moderate way, raw or roasted and without salt are very beneficial for our health, these are the 9 healthiest.
1. Almonds
They contain a lot of iron and therefore are recommended to prevent and combat anemia.
2. Pistachios
Its high content of antioxidants prevents cell damage.
3. Walnuts
They are great food for our brain.
4. Anacardos
They are perfect for pregnant women because they contain iron and folic acid.
5. Pecans
Its Omega 9 content helps lower LDL (bad) cholesterol and increase HDL (good).
6. Macadamia nuts
They have a lot of calcium and phosphorus, perfect for strengthening bones and teeth.
7. Brazil nuts
They can help improve thyroid hormone metabolism.
8. Hazelnuts
They are very nutritious. 20 grams provide about 130 calories.
9. Peanuts
They help control the level of sugar in the blood.
If you still prefer to opt for less caloric nuts, we recommend choosing walnuts, almonds, pistachios and hazelnuts.
