Nutritionist Inga Širina believes that nuts should be included in the list of healthy products and they can be eaten safely every day: “It will only be a question of quantity. 5 to 10 nuts a day or one handful a day is enough. That would be an acceptable amount for each of us to eat. ”
Nuts are primarily a source of valuable fats, including Omega 3 and Omega 6 fatty acids. Fat makes up about 60% of the nut composition. In addition to fat, nuts also contain protein, vitamins, minerals, antioxidants and fiber.
Walnuts contain more valuable fats, especially Omega 3 fatty acids. Meanwhile, vegetarians and vegans should include peanuts in their diet because they are high in protein.
“If we talk about minerals, then Brazil nuts contain a lot of them – from time to time, one to two nuts a day is enough. To add valuable selenium or calcium to the menu, vegetarians and vegans could include this nut in their diet, and that would be valuable, ”says Shirina.
At the same time, the specialist adds that calcium from them will not be absorbed into our body as well as from animal products. This is because nuts contain a lot of fiber and also a special substance – phytate, which hinders the process of calcium absorption: “Nuts could absorb about 10-20% of the daily dose of calcium. Brazilian nuts would be the easiest thing to do, there really is a lot more calcium, peanuts will have less calcium, but they could also be eaten more like vegans. ”
Meanwhile, hazelnuts contain a lot of fiber, but pistachios, hazelnuts and pine nuts contain a lot of different antioxidants, which help our body fight free radicals. “Because there is not one golden nut that should be used. It is really a mix that would be recommended every day, ”concludes the nutritionist.
Nuts should be carefully inspected before purchase. For example, if they look dry, “aged” or even discolored, they should not be bought. Such nuts have lost some of their nutritional value. And it is best to eat fresh nuts, because during the roasting process, nuts can lose about 10% of their nutritional value. However, if you still want to roast nuts, Shirina recommends doing it at a temperature not exceeding +160 degrees.
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Some other publications on the Internet say that it is good to eat pre-soaked nuts, then it is easier for the body to digest them. The nutritionist finds that there is no scientific basis for this statement: “If a person feels that these nuts do not make him feel heavy or nauseous, if he thinks that these nuts are better processed in this way, then it is certain that soaking can be done.”
The nutritionist points out that salted nuts are a snack and it is not recommended to eat them on a daily basis: “The only beneficial combination that could be is nuts in dark chocolate. But we also remember the amount – up to 10 nuts or one handful a day is enough. “
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