Nuts
Although nuts are considered fruit, their taste is not soluble, they also contain high levels of fat. The nuts cover a rather harsh outer crust that must be broken to get the fruits inside, and fortunately most nuts are now in the grocery store peeled ready. Cashew nuts, hazelnuts, pistachios, pine nuts, walnuts and almonds are the most important.
Walnut
Nut has long been a part of the human diet for thousands of years because of its many health benefits. The walnut tree originates in the Mediterranean and Central Asia, and is usually eaten alone as a snack. It can also be added to salads, various types of pasta, soups and baked goods, as well as extracting oil that is usually added to the salad sauce.
The nutritional value of nuts
Fat accounts for 65% of nuts, while protein accounts for about 15%, while carbohydrates and fiber make up less than walnuts. The table below shows nutritional information for 100 grams of nuts in detail:
| Food ingredient | the value |
|---|---|
| Calories | 654 calories |
| water | 4% |
| Protein | 15.2 grams |
| Carbohydrates | 13.7 grams |
| Sugar | 2.6 g |
| Fiber | 6.7 grams |
| Fats | 65.2 grams |
| Saturated fat (English: Saturated fat) | 6.13 grams |
| Monounsaturated fat (Monounsaturated fat) | 8.93 grams |
| Polyunsaturated fat | 47.17 grams |
| Omega-3 (Omega-3) | 9.08 grams |
| Omega-6 (Omega-6) | 38.09 grams |
The nuts also contain copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.
Benefits of walnuts
Nut intake was associated with many nutritional benefits, the most important of which are:
- Heart Health: Several studies have shown that walnuts can fight the risk factors that lead to heart disease by lowering the levels of harmful cholesterol, reducing inflammation, improving the functioning and functions of blood vessels, because of the beneficial fats contained in it, and the abundant antioxidants.
- Cancer prevention: Nuts contain many active biocides, which have anti-cancer properties such as phytosterols, gamma-tocopherol, and omega-3 fatty acids. Studies have also linked frequent nut intake with inhibition of cell growth Cancerous breast, prostate, colon, and kidney.
- Brain Health: A study of a relationship between the regular consumption of nuts and the improvement of their memory significantly, and contributes to the nut-rich diet in the improvement of brain functions, and may contribute to reducing the speed of development of Alzheimer’s disease, because of the contents of large amounts of antioxidants, 3 fatty acids.
Allergic nut
Walnuts are one of the eight foods that cause allergic symptoms in some people, which are usually severe. The nut can cause an allergic shock or anaphylaxis, which can be fatal.
If not dealt with in a timely manner, and should suffer from this sensitivity avoid eating nuts and any of its products completely.
Mineral absorption
Nuts contain high levels of phytic acid, which inhibits the absorption of minerals such as iron and zinc in the digestive system, so people who follow a diet are often rich in foods that contain this acid, and does not contain zinc and iron in the form Large, vulnerable to a lack of minerals.
Almonds
It is believed that the almond trees from the first trees planted by human cultivation and care to benefit from the characteristics of food useful for health, and the date of discovery to 3000-2000 years BC in Jordan. The almonds can be eaten raw, or roasted, as well as available, sliced, sliced, flour, oil, butter, and milk.
Value of almonds
Each cup of 143 grams of almond contains the following nutrients:
| Food ingredient | the value |
|---|---|
| Calories | 828 calories |
| water | 6.31 grams |
| Protein | 30.24 grams |
| Carbohydrates | 30.82 grams |
| Fats | 71.40 grams |
| Fiber | 17.9 grams |
| Sugar | 6.01 grams |
| Calcium | 385 mg |
| Iron | 5.31 mg |
| magnesium | 386 mg |
| Phosphorus | 688 mg |
| Potassium | 1048 mg |
| Zinc | 4.46 mg |
| Vitamin E | 36.65 mg |
Benefits of almonds
Almond is known for its many health benefits, which include:
- Lower Cholesterol Levels: A study of the link between eating almonds by increasing levels of vitamin E in the blood, which in turn prevents the blockage of arteries, and oxidation of cholesterol, also reduces the levels of cholesterol in the blood.
- Cancer prevention: A study found that individuals who ate more peanuts, walnuts and almonds were twice as likely to develop breast cancer.
- Heart Health: Lentils raise the levels of antioxidants in the blood, which reduces blood pressure and improves its flow.
- Supply the body with vitamin E: Almond is one of the most important sources of vitamin E natural, as one ounce of almonds provide 37% of the daily value recommended for the treatment of vitamin E, which reduces the risk of Alzheimer’s disease, and some types of cancers.
- Blood sugar control: Some evidence suggests that almonds contribute to blood glucose control because they contain large amounts of magnesium.
- Weight Control: Almonds help you feel fuller for a longer time, because it contains a small amount of carbohydrates, compared to the amount of proteins, and fiber large, which reduces the number of calories consumed by the person.
Sensitivity of almonds
There are some potential risks associated with eating almonds, the most important allergic to almonds common among people to some extent, and symptoms:
- Abdominal pain.
- Vomiting and nausea.
- Problems swallowing.
- diarrhea.
- Itching.
- shortness of breath.
- Therefore, those suffering from this type of allergies should be careful not to eat any product containing almonds, it sometimes enters the manufacture of biscuits, cake, chocolate, bread, and ice cream.