They are the favorite snack of athletes for their proteinslos bricks of the muscles. A few in their pockets can provide the necessary Gasoline. However, among the general population, its high calorie density It has always given them bad press. “Nuts make you fat” It is one of the most repeated mantras in every house. Although it is true that we should not overdo it, nutritionists affirm that it is one of the most beneficial foods for a balanced diet: “In addition to vegetable proteins, their concentration of healthy fats, fiber, vitamins and minerals makes them an excellent option,” explains Sara Vives RodrÃguez, chemist and nutritionist at Pura Healthy Vida, who highlights their papel cardioprotector“since they reduce bad cholesterol or LDL and increase good cholesterol or HDL.”
Satiating and high in fiber
In addition, the expert indicates that “they improve the tone of the blood vessels, thus promoting circulation” and help us keep the brain in shape “due to its fatty acids and antioxidants.” Without forgetting his energy and satiating contributionas well as good digestive health due to its fiber content: “They promote a good intestinal microbiota”.
Of course, dietitian and nutritionist Tatiana Villegas, graduated from the University of Navarra and specialized in sports nutrition, warns that when the river sounds, it carries water: “They have a high calorie density: between 160 and 200 kcal per 30 g. Consuming them in excess can cause digestive discomfort, due to their high fiber content, increase the total caloric intake, make weight control difficult and, in some cases, cause allergic reactions,” he lists.
To stay within the recommended doses of 25 to 30 grams a dayAs pointed out by the WHO, the Spanish Heart Foundation and the Spanish Society of Community Nutrition (SENC), Villegas advises: “Take them raw or roasted without salt, as snack, in yogurts, salads or with fruit. And avoid caramelized, fried or salty versions.” Below, we choose six natural superfoods with nutritionists, in the right portions.
Almonds: 18 to 20 units
“They are rich in vitamin Ea powerful antioxidant that protects cells from oxidative damage, in addition to containing calcium, magnesium and fiber. Its regular consumption helps to strengthen bones, improve skin and control blood glucose levels,” lists nutritionist and dietitian Tatiana Villegas. The ideal portion is 30 g, the equivalent of between 18 and 20 units.
Anacardos: 16 to 18 units
Chemist Sara Vives praises its content in monounsaturated fatssimilar to those of extra virgin olive oil, “which help maintain healthy cholesterol levels.” They are rich in magnesium, iron and zinc“essential minerals for energy metabolism, the immune system and bone health.” We should not go beyond 16 to 18 units.
Pistachios: 20 to 22 if peeled
They are in fashion to top ice cream, in chocolate… “They have a high potassium and protein content, more than other nuts,” says nutritionist Sara Vives, who recommends a dose of 40-45 grams with shell or 20-22 if they are peeled. “In addition to containing antioxidants that benefit eye health and circulation, they promote muscle health,” he points out.
Peanuts: a small handful
A small handful, 30 grams, is enough to enjoy its plant proteins, niacin (vitamin B3) and antioxidants like resveratrol. “They are considered nuts due to their nutritional composition, however, botanically they are legumes,” clarifies Vives, who recommends them to “keep energy levels stable.” They help brain health.
Hazelnuts: about 18 units
18 to 20 units provide “vitamin E and folic acid, in addition to containing healthy fats that contribute to good cardiovascular health,” says nutritionist Sara Vives. “Regular consumption can help reduce bad cholesterol or LDL and protect nerve cells, and they help take care of the health of our skin and hair!” adds Vives.
Walnuts: three whole
Villegas explains that they are one of the most complete nuts: “Vegetable source of omega-3 fatty acids, antioxidants and polyphenols, all of them compounds that contribute to reducing inflammation and maintaining good cardiovascular health. In addition, promote a good memory”. The ideal thing is to take five to six halves or three if they are whole, he says.