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Nuts are very healthy foods, but we have to be careful with which ones we put into the shopping cart. Most of the ones we find in the Super in Spain it has an excess of salt, sugars and, even in some cases, ingredients such as refined oils that increase its energy value and worsen its nutritional properties. Therefore, we have to look for those that have been minimally processed: such as natural or roasted without salt.
If we choose the healthiest and can resist eating too many, dried fruits contain a great supply of healthy fats and vegetable proteins. About half of the composition of these foods is made up of fats, but they are considered very healthy nutrients. The vast majority of its fatty acids are unsaturated and these are characterized by providing benefits for cardiovascular health.
In any case, there are differences in nutrients between nuts and some stand out over others due to their properties. For example, peanuts —which are actually legumes that are eaten as nuts— are good for obtaining protein and walnuts are, according to the Spanish Heart Foundation (FEC), the best dried fruit that we can take to take care of our cardiovascular system.
Source of calcium
In this sense, eating almonds often can also be very beneficial for various aspects of our health. For many years we have been told that milk is a fundamental food for its contribution of proteins and also calcium. Although we know that protein can be obtained from many different sources, when we think of calcium many of us only think dairy foods.
However, this mineral is found in many other foods and one of those that contains the most is precisely the almond. Nuts, in general, have an important calcium content, but the case of almonds is special because it is found in very high quantities. Specific, the Spanish Nutrition Foundation (FEN) He estimates that 100 grams of almonds contain about 254 milligrams of calcium, slightly more than double that of whole milk.
Calcium intake is very important for maintaining healthy bones and teeth, as everyone knows. But also, this mineral is present in the blood, muscles and even cells. Therefore, making the recommended daily consumption of this mineral also allows the contractility of the muscles, the circulation of the blood and the production of hormones and enzymes.
Lots of fiber
Almonds also stand out among the rest of nuts for their fiber content, as collected by FEN. More than 14% of the composition of almonds is made up of this element. Although fiber has traditionally been associated with gut care – and it is true that it improves the state of the microbiota that inhabits this area of the body – it also plays a prominent role in good cardiovascular health.
Experts recommend eating at least 25 to 30 grams of fiber a day to avoid diseases such as colorectal cancers. In addition, this component is very useful to avoid excess kilocalories: foods with a high fiber content make us feel more satisfied than those who have less in the same amount; that is, these foods are said to have a satiating effect. Soluble fiber also absorbs excess sugars, fats, and cholesterol from the digestive system, thereby improving cardiovascular health.
Almonds are also rich in many minerals such as phosphorus or potassium and in vitamins. Within this last group, the presence of vitamin E stands out, which has a great antioxidant effect on the body. As explained by the FEC, “It can be useful to prevent situations that are related to the destruction of free radicals, such as aging, effects of environmental toxins or the triggering of some forms of cancer“.
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Reference-www.elespanol.com