nuts

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the properties of nuts

Vitamins, minerals, fatty acids and so many properties, a real cocktail of taste and benefits for our organism, that it is often counted among the so-called superfoods. Among the most popular nuts are hazelnuts, peanuts, pistachios, cashews, walnuts, macadamia and pecan nuts, pine nuts and almonds.

Nuts have a high fat content and contain excellent levels of fat-soluble vitamins and various minerals; not surprisingly, edible oil (usually quite valuable) can be made from most oil seeds.It generally has a very high energy intake, ranging from approximately 550 to almost 750 kcal/100 g. The lipid fraction contributes almost all of the calories, followed by a significant amount of protein and negligible amounts of carbohydrates.

The composition of fatty acids is variable, but almost always of good nutritional value. In fact, nuts are an excellent source of the so-called 'good fats', i.e. those that have a positive impact on general health. These are mostly unsaturated fatty acids, among which there are both monounsaturated (especially omega 9, especially oleic acid) and polyunsaturated; of the latter category we mention the two essentials linoleic acid (and derivatives), essential omega 6, and alpha linolenic acid, essential omega 3.

the benefits of nuts

The effects of essential fats on the body, especially in case of pre-existing metabolic diseases, can be summarised as follows:

Reduction of total and LDL cholesterolaemia

Cardiovascular protection

Reducing systemic inflammation and counteracting free radicals (harmful to the body)

Maintaining nerve and eye structure and integrity

The proteins in nuts are not the most represented nutrient and, in addition, are of low quality, i.e. they do not have a very good biological value: the amino acid composition is unbalanced and not all amino acids are absorbed by the body.
Nuts also have a very good vitamin content. Above all, it contains B vitamins such as B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine), as well as vitamin E, which effectively combats cellular ageing and has a positive effect on cardiovascular risk factors.It also contains high concentrations of minerals such as phosphorus, calcium and potassium, zinc and selenium (minerals with antioxidant functions, which support the thyroid gland and are involved in skeletal integrity). The concentration of magnesium, an alkalising mineral often lacking in the body of sportsmen and women, is also excellent.

Types of nuts and their properties:

Shellnuts: rich in niacin, which is useful for the brain and blood circulation, they are also rich in omega-6.

Arachids: are actually part of the legume family but are more similar to nuts in composition and use; they have the same functions as cashews.

Nuts: contain omega-3, lower cholesterol and improve skin quality.

Almonds: rich in magnesium and vitamin E, they have an excellent lipid profile.

Macadamia nuts: contain flavonoids beneficial for cardiovascular health.

Brazil nuts: contain small amounts of radium and can interact with the thyroid gland.

Pinols: rich in positive monounsaturated fats, they have an antioxidant effect.

Pistachios:have a mild anti-cancer effect, the fat profile is not as good as the rest of the nuts.

Nuts: rich in phytosterols, they have a good amount of vitamin E.

Coconut: does not have a particularly advantageous lipid profile, but has short-chain fatty acids that improve lipid metabolism.

WHEN TO CONSUME IT?

The ideal time to take dried fruit is away from meals, e.g. as a snack. In any case, for an improvement in performance and body composition, a meal or snack consisting of carbohydrates (a preferable energy resource to fats) and protein is more appropriate before training than a fat intake. In a varied and balanced diet, dried fruit should never be missing given its listed properties and benefits. Obviously, given its caloric content, one should not overdo it: there is no precise amount, it is always important to remember that it must fit into your day's calories.