Eat small portions of them every day. This food is high in nutrients and healthy fats.
Medical Advisor María Helena Giraldo Marín, nutritionist, practitioner at Coomeva Private Healthcare
Nuts are energy-packed foods that provide special benefits to the body as they contain several nutrients, are high in fiber and vegetable proteins, and are a good source of healthy fat. Many of them also have essential fatty acids such as omega 3.
“Due to the folic acid they provide, eating them on a daily basis helps reduce stress, fatigue and the effects of premenstrual syndrome. They also help boost the body’s immune system,” explains nutritionist María Helena Giraldo Marín. She adds that they provide fiber, are low in saturated fat and are high in unsaturated fat, an important factor for reducing cholesterol levels in the blood, which is why they are considered healthy fats.
Allies for a balanced diet
According to Marín, nuts are a necessary part of a balanced diet as their healthy fats are a good source of polyunsaturated fat (found in walnuts and pine nuts) and monounsaturated fats (in almonds, hazelnuts and pistachios). They also are high in potassium, help protect the blood vessels, help lower blood pressure, and lower bad cholesterol while simultaneously increasing the good cholesterol in the blood. It is important to eat them in moderation, however.
As the nutritionist explains, a serving of six walnuts for example contains strong neutralizing elements that protect the cells from oxidation and from aging. Another good source of nutrients are almonds, which are rich in vitamin B2 and phosphorus. Ten almonds contain only 161 calories and 2.5 g of digestible carbohydrates.
How to use them
The best way to consume them is in their natural state: raw. Marín emphasizes that included and the food group of nuts and seeds there are other healthy options that can you can incorporate on a daily basis. “Foods such as olives, in a serving of ten; three servings of avocado; and a tablespoon of chia seeds, flax seeds, sesame seeds, pumpkin seeds and quinoa all contain magnesium, phosphorus, potassium, and zinc and antioxidants,” she states.
The suggestion is to find ways to include them in your diet in small portions. They can be eaten as appetizers or snacks by adding a serving of walnuts or chopped almonds to yogurt or to a glass of milk for breakfast.
Choose the most adequate alternative for your needs or preferences. Provided their health benefits, the recommendation is to eat them daily •
240 mg of calcium is provided by every 100 g of nuts
The perfect snack
Nuts are an easy food to take with you, do not need to be stored according to certain conditions and are a versatile alternative, as they can be used on salads or with sweets, hot or cold. Store them in air-tight containers in a cool place in your kitchen cupboard.