Diet: the benefits of nuts

 

Diet: the benefits of nuts

Fresh or dry, in a salad or in a pie, the walnut provides nutrients and minerals and is packed with antioxidants. She's all good!

      

• They are rich in essential omega 3

Among nuts, it is the only one to provide these fatty acids that the body is unable to produce and necessary for the development and proper functioning of the body. It is also rich in omega 6: 20g (4 nuts) represent 75% of the recommended daily intake of omega 3 and 90% of omega 6. These fats are fragile and oxidize quickly, keep the nuts in a safe place. light and heat.

• A good source of vegetable protein

It provides 13%, a little more than cereals and a little less than pulses. A content far from negligible, especially for the vegetarian diet. Its proteins, as well as its fibers, give it a natural appetite suppressant effect, which helps to keep the figure despite its high energy intake (140kcal per 4nuts). In fact, several studies show that regular consumers of "nuts": walnuts, hazelnuts, almonds ... gain less weight over the years or lose weight more easily during a diet.

• It provides minerals and vitamins

It is rich in potassium and magnesium, essential for good heart function and stress prevention. Since these minerals have alkalizing properties, it can help prevent muscle soreness after muscular efforts that generate lactic acid (gym session, bike ride, etc.). It also provides calcium, iron, almost all the vitamins of the B group (in particular B1, B5, B6, B9).

• It is full of antioxidants

Besides vitamin E with antioxidant properties, it is rich in copper and manganese, of which it provides 20% of the recommended intake. It is among the nuts that are best endowed with polyphenols: compounds whose benefits generally go beyond antioxidant action. The most abundant is ellagic acid, which is able to neutralize one of the growth factors of cancer cells. Walnuts could participate in the prevention of colon cancer: according to the European Cancer and Nutrition Prospective Study (EPIC) - conducted for fifteen years in ten European countries on more than 520,000 adults -, the risk of cancer is reduced by 30% in women consuming at least 6.2g of "nuts" per day, compared to non-consumers. This result is not yet confirmed in men.

• It contributes to cardiovascular prevention

Thanks to its multiple beneficial components: minerals, monounsaturated fats identical to those of olive oil, omega 3 and 6, fibers ..., its regular consumption reduces blood pressure, blood levels of bad cholesterol (LDL ) and sugar (blood sugar). Nuts, pistachios, almonds ... the National Health Nutrition Program (PNNS) recommends eating 20g of these fruits each day. Use as a snack, sprinkle on salads or incorporate into bread or cake recipes.

• Nut oil recommended by nutritionists!

Two tablespoons provide the full recommended daily intake of omega 3 and 6. Tasty but fragile, walnut oil is only used as a seasoning. Prefer organic and virgin (richer in antioxidants), packaged in a small opaque bottle (25 or 50cl) and keep it in the refrigerator door.