21 Apr Nuts, best friends of your daily diet
Nuts have been long considered an outstanding source of energy.
The earliest record of their use is dated on 1,700 B.C. as they were found in Mesopotamian tablets being believed that Phoenicians and Egyptians were the first believing in their nutritional properties and also the responsible for expanding their popularity.
However, nowadays many people still being unaware of nuts’ nutritional benefits. Although each sort is provided with its own properties, most of all kind of nuts, in small portions (30 gr.) supply an outstanding percentage of the daily dose of proteins, fibers and omega-3 fatty acids. In fact, nuts are always recommended to be included on the diet of our patients of Metabolic and Bariatric Surgery, both before and after their interventions (Bariatric and Metabolic Procedures).
Main properties of nuts are:
· Decreasing of the metabolic syndrome.
· Reduction the levels of “bad” cholesterol and increases the levels of the “good” one protecting the cardiovascular system.
· Preservation of bone health.
· Diminishment of stress, fatigue and premenstrual syndrome due to their content in folic acid, which strengths body’s defenses.
· Provision of high content of minerals such as potassium, calcium, zinc, iron and phosphorus, among others.
If you want to benefit from all the nuts properties please note that they shall be taken raw and not seasoned.
Top 5 Nuts
Among the wide variety of nuts there are 5 kinds which you shall eat on a daily basis:
· Walnuts: Containing omega 3 fatty-acids, their most outstanding properties are their contribution to the stabilization of cholesterol levels, the prevention of weight gain, heart protection and the prevention of bone degradation.
· Almonds: Provide you with a high dose of vitamin E and contribute to the fat absorption.
· Pistachios: Best nuts against Diabetes type II, also preventing risk of suffering muscle degeneration.
· Hazelnuts: Containing folic acid, preventing heart and degenerative diseases such as Alzheimer. Improves blood circulation and preservation of blood vessels.
· Peanuts: Highly recommended for brain development and protection of cognitive deterioration. Also suggested to pregnant women and vegans due to their content in folic acid, vitamin E and healthy fats.
A large amount of researches have been developed with regard to the benefits of different sort of nuts in certain diseases. Nevertheless, due to our recent post related to the impact of Mediterranean Diet over Diabetes (Impact of Mediterranean Diet Over Diabetes) and as far as Diabetes has been chosen by WHO as the disease of World Health Day 2016, we would like to summarize the impact that Nuts might have over Diabetes Type II.
Several studies state that nuts prevent suffering this type of Diabetes. Tests developed proved that women consuming 30gr of nuts on a daily basis during 5 or more days reduced the risk of developing diabetes on a 30% in comparison with other women which did not take them. According to said studies, such benefit shall be partially attributable to the levels of healthy fatties that the nuts provide, affecting to the sensitivity to the insulin. For instance, a new research from Louisiana State University found that people who regularly eat tree nuts — including almonds, macadamias, pistachios, walnuts, and cashews — have lower risks for Type 2 diabetes and heart disease. Their C-reactive protein (a major marker of inflammation) levels were lower. Their HDL (“good cholesterol”) levels were higher. This study appeared in the Journal of the American College of Nutrition and was based on analyzing data from NHANES, the National Health and Nutrition Examination Survey, the gold standard for this kind of study in the US.
Stay healthy and eat nuts!