The 5 best types of nuts for health

 

The 5 best types of nuts for health

Nutrition expert Dr. Irina Popkova points out that nuts are a delicious and healthy snack, but many people reject them for fear of excess calories. Is this really true?

She points out that

• fats are essential for the health of the body

• especially for women, as they are involved in the formation of

• sex hormones such as estrogen, which is responsible for youth

beauty and general health. But she stresses the importance of choosing

the right fats and not excess them when trying to lose weight.

Popkova explains that

nuts contain healthy monounsaturated and polyunsaturated fats, which reduce the risk of cardiovascular disease, help control blood sugar levels

and enhance the body's immunity. 

It is also rich in protein and fiber, which gives a feeling of fullness for a longer period, making it an ideal choice for those who monitor their weight. 

The ideal amount of 

nuts to eat is between 25 and 30 grams per day (about a small handful)

enough to obtain their health benefits without increasing calories.

The expert explains the benefits of each type of nut:

Walnuts: contain the highest percentage of omega-3.

Almonds:

1. a rich source of protein
2. vitamin E
3. magnesium and calcium
4. a complete snack.

Cashews: Rich in vegetable iron.

Pistachios: They contain vitamin B6, which is useful for controlling metabolism and glucose levels. It is recommended to choose raw, unsalted pistachios.

Brazil nuts:

1. Rich in selenium
2. a powerful antioxidant that contributes to
3. the production of thyroid hormones.

Nuts can be eaten as a standalone snack or added to porridge, salads, and desserts, and are best eaten with protein products such as yogurt or cottage cheese to enhance feelings of fullness and reduce cravings for fast food.

Popkova also warns against eating

nuts that have a rancid taste, chemical smell, or dark color, as this indicates fat spoilage and the formation of toxic substances that may harm cells, cause inflammation, and negatively affect the liver and blood vessels.

Nuts or eggs.. 

Which is more useful in the morning meal?!

Scientists have proven that eating nuts, olive oil, and whole grain products for breakfast is more beneficial to the body's health than eating eggs.

Scientists at the German Diabetes Research Center in Düsseldorf conducted an experiment involving volunteers divided into two groups. 

The researchers asked members of  :

• the first group to eat whole grain products instead of meat

• olive oil instead of butter, and nuts instead of eggs. 

• As for the members of the second group

they did not change any of the substances they ate for breakfast.

The results of

the experiment showed that the health indicators of the members of the first group improved significantly. Eating nuts reduced the risk of cardiovascular disease by 17 percent and eating whole grain products and olive oil by 36 percent.

It is noteworthy that 

nuts contain a large amount of proteins

1. fats, carbohydrates
2. dietary fiber
3. vitamins and minerals. 

Therefore

• it is included in the list of products prescribed for the treatment

• and prevention of dementia (walnuts are especially beneficial).

• But heart disease, according to studies, is best prevented by eating almonds.

In addition

adding almonds to a diet containing few calories

has been proven to help get rid of excess weight.

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