Very common in year-end recipes, nuts They are oilseeds that provide a series of benefits to the body – whether pure, sweet or savory.
In an interview with CNN nutritionist Lys Araújo, from the Órion Complex clinical center, detailed how nuts help the body function, the ideal amount of consumption (and the risks when it is exceeded), as well as ideal dishes to take advantage of this tasty and nutritious ingredient .
Check out the benefits of nuts:
1. Helps the skin
According to Lys, walnuts are sources of vitamin E, an antioxidant that helps protect the skin from free radicals and UV rays. “In addition, the omega-3 present in these nuts helps keep the skin hydrated and reduce inflammation, promoting a healthier appearance.”
2. Benefits the hair
Essential fatty acids are fats that the body cannot produce, but which are important for its functioning. Examples of these are omega-3 and omega-9. The first is found in nuts and, together with zinc, helps nourish and strengthen hair, preventing hair loss and contributing to healthy growth.
3. Improves digestion
Because they contain fiber, Lyz explains that nuts help the digestive system function properly, promoting intestinal regularity and preventing constipation.
4. Boosts the brain
The nutritionist also points out the richness of alpha-linolenic acid, a type of omega-3, in walnuts. “It can help improve cognitive function, memory and reduce the risk of neurodegenerative diseases such as Alzheimer’s.”
Optimal Amount of Nut Consumption
According to the expert, it is recommended that a daily portion of nuts be consumed between 30 and 50 grams – equivalent to around 7 to 10 nuts. “It’s enough to enjoy its nutritional benefits without running the risk of consuming excess calories. Nuts are relatively high in calories (around 180 calories per 30 grams)”, comments Lys.
If consumed in large quantities, nuts can lead to weight gain. The nutritionist points out that although they contain healthy fats, excess can contribute to imbalances in the lipid profile, increasing triglyceride and LDL cholesterol levels.
Contraindications
Despite so many benefits, it is important to emphasize that some groups need to be more careful when consuming this item. The high amount of calories, for example, can make it contraindicated for those undergoing weight loss treatment. The salt often added to these oilseeds can be harmful for hypertensive patients, who must have a diet reduced in sodium.
Furthermore, there are people who are allergic to oilseeds and should be aware of their presence in recipes at parties and throughout the year.
Ways to consume nuts
They work as an ingredient for different recipes and can be incorporated into your diet in different ways. Among the combinations indicated by Lys, the following stand out:
- Rice with walnuts: chopped and mixed with white rice;
- Pure: serves as a snack or quick snack, being a practical and tasty way to enjoy its benefits;
- Cakes, cookies and pie dough: adds crunch and flavor;
- Salads: they give a crunchy texture and provide essential fatty acids.
This content was originally published in Nuts: check out 4 benefits and dish ideas to take advantage of them on the CNN Brasil website.
Source: CNN Brasil
I am an experienced journalist and writer with a career in the news industry. My focus is on covering Top News stories for World Stock Market, where I provide comprehensive analysis and commentary on markets around the world. I have expertise in writing both long-form articles and shorter pieces that deliver timely, relevant updates to readers.
