Nuts: benefits, harm, contraindications

If you decide to eat the right foods, then you cannot do without nuts. Together with honey, vegetables and herbs, nuts are the healthiest foods for human health. Any type of nut contains a lot of vitamins and microelements, fats and proteins. During dieting and fasting, nuts are simply necessary. And for vegetarians and raw foodists, nuts are considered an indispensable product.

Benefits of nuts

Regular inclusion of any variety of nuts in the diet has a beneficial effect on the functioning of the entire body. Microelements contained in nuts stimulate brain activity, promote concentration, and improve memory. Nuts are also useful for the functioning of the cardiac system. Just a few nuts a day - and you will be protected from a heart attack. Nuts contain a lot of vitamin E, which is an excellent preventive measure against increased cholesterol and the formation of plaques on the walls of blood vessels.

Nuts contain a lot of iron - this is a great way to compensate for its deficiency in the body. It is for this purpose that it is recommended to eat nuts for those people who abstain from meat. Nuts have excellent nutritional value. That is why they can be eaten during the diet and as snacks. A few nuts eaten will leave you feeling full for a long time, and you won’t gain extra pounds. And the low carbohydrate content of nuts makes them accessible even to people with diabetes.

It is especially beneficial for women to eat nuts. They have a good effect on reproductive function. Fatty acids and omega-3 contained in nuts normalize the production of sex hormones. Nuts also have a great effect on men, increasing their potency.

Harm from nuts

Like any product, nuts have not only positive aspects, but also negative aspects. It is safe to say that not all people can eat all types of nuts without any restrictions.

First of all, due to their very high calorie content, nuts should not be abused by people who are overweight. This does not mean that you should not eat nuts at all. You can do a little - a few pieces a day won't hurt.

Due to the risk of developing allergies, nuts should not be given to children under three years of age. And if a child showed signs of an allergy to tomatoes, peaches, or an allergy to flowering plants, then nuts should not be given to him until he is seven years old. In order to be sure that nuts are safe for your child, it is better to get tested to identify the allergen.

Those suffering from various skin diseases can consume nuts with great caution. Of the total number of nuts, perhaps only almonds can be excluded. People prone to migraines are also not recommended to eat nuts because they contain tyramine, which can cause headaches.

Avoid nuts that are moldy or rancid. Such nuts will bring nothing but trouble. In addition to having an unpleasant taste, they can also cause cancer.

Contraindications for nuts

Let's figure out who nuts are contraindicated for. As we noted above, this includes overweight people who are susceptible to skin and allergic diseases and small children. But this is not the whole list.

People with liver problems should also avoid nuts. After all, they are capable of provoking its increase. Nuts are quite a heavy food. Therefore, people with digestive problems should refrain from consuming them so as not to provoke an aggravation. To facilitate the process of digesting nuts, they should be eaten very slowly and chewed well.

Even with such restrictions, you shouldn’t completely give up this delicacy. If your health is fine, then you can include nuts in your daily diet, of course, in reasonable quantities. For example, small nuts can be consumed up to 80 pieces per day. And the number of large nuts, such as hazelnuts, should not exceed 20. This amount will be enough for the body to absorb all the beneficial substances from the nuts without negative consequences.

Calorie content of nuts

Almost without exception, all types of nuts are very high in calories. For example, walnuts contain about 700 kcal, and pine nuts contain 673 kcal. Almonds, which are not inherently a nut, although they contain as much as 645 kcal, are very beneficial for health due to their high ability to remove toxins from the body.

Cashew nuts contain 633 kcal, they are highly recommended for anemia and dystrophy. And for people suffering from thyroid diseases, walnuts with a calorie content of 648 kcal will benefit.

Calorie content for other types of nuts can be found in this tablet.

How to choose nuts

Unfortunately, in recent years, a lot of low-quality nuts with expired expiration dates have been sold in stores. To avoid running into such a product, choose your nuts carefully.

First, carefully inspect the packaging of nuts. It should have high-quality seams and well-printed, non-erasable inscriptions. Then find the expiration date of the nuts. The longest shelf life of nuts is no more than six months. After this, the nuts can no longer be eaten. If you see on the package a shelf life of more than 6 months, then it is better not to buy such nuts.

When buying nuts, choose those that are sold unshelled. Such nuts are better preserved and less contaminated. If you do decide to buy nuts without shells, do not buy cracked nuts. Most likely, this product has already expired and will spoil very quickly.

If you decide to buy walnuts, look for any remaining green shells on the shells. Such nuts are most likely still immature and you should refrain from purchasing them. Choose elongated nuts - they have thinner shells. Light nuts are usually spoiled inside, so give preference to heavier fruits. If you buy already shelled walnut kernels, then choose bulky and crunchy ones - these will last longer and have a better taste.

Types of nuts

There are many types of nuts on our planet. They all have their own merits and are useful to humans to one degree or another.

In our country, the most common types of nuts are:

• Peanuts - this product is essentially not a nut, but a legume. However, its properties are similar to those of a nut. Peanuts are very high in protein, folic acid and vitamin E.
• Pine nuts are usually purchased already shelled. But in this form it is stored for a very short time. Properly store shelled pine nuts in tightly closed containers in the refrigerator. This way they can be stored for up to two months. If you transfer these containers to the freezer, you can increase the shelf life to 4 months.
• Almonds are especially loved by healthy food enthusiasts. These nuts are low in carbohydrates and starch, but high in nutrients. Almonds contain a lot of healthy fats that help your heart function. It is best to eat almonds raw.
• Cashews are popular because of their pleasant taste. The peculiarity of cashew nuts does not allow them to be sold raw. Therefore, only roasted cashew kernels are found on store shelves. They are rich in fat and very high in calories. Cashew nuts can be stored for a very long time. They do not spoil in the refrigerator for up to seven months, and can be stored in the freezer for a whole year.
• It is better to buy pistachios in their peels. At the same time, it is not difficult to determine its maturity. If the pistachio is slightly open at one end, it means the nut is ripe. The most delicious pistachios are colored more intensely green. Pistachios have a very high content of microelements, vitamins E and almost the entire group B. Sometimes pistachios can cause allergic reactions. This is due to the high content of anacardic acid in them.
• Walnuts are considered one of the healthiest. They contain a huge concentration of useful microelements and valuable vitamins. Walnuts are highly valued by vegetarians and those who adhere to the principles of a raw food diet. After all, these nuts contain a large amount of natural protein and are quite capable of replacing meat. It is best to buy nuts in shells, as these retain more nutrients.
• Hazelnuts are another popular type of nut in our country. Like walnuts, hazelnuts are best purchased unshelled. Hazelnuts contain a lot of fiber and folic acid, which is very valuable for pregnant women. But it contains practically no gluten, so it can be eaten by allergy sufferers.

Which nuts are healthy?

In terms of its beneficial properties for humans, walnuts take first place. It is not for nothing that the kernel of this nut resembles the brain - it is for this organ that it provides the greatest benefit. In addition, it contains a high concentration of minerals, various amino acids and vitamins. Therefore, it has a good effect on the heart, liver and skin condition.

Hazelnuts took second place in terms of their beneficial properties. Hazelnuts contain a lot of B vitamins, fats and folic acid, which is necessary for pregnant women.

An honorable third place is taken by almonds - the champion in vitamin E content. Almonds contain a large number of healthy fatty acids and microelements. It is recommended to include it in your menu for many ailments.

The fourth line can be given to cedar nut. These crumbs are good for brain activity; they have a high concentration of antioxidants, microelements and vitamins.

In fifth place we put the most inexpensive nut - peanuts. These nuts are rich in microelements and vitamins, amino acids and essential good fats. Peanuts can be eaten to prevent cancer.