Which nuts are essential for a healthy diet?

The three healthiest nuts are pistachios, almonds and walnuts. The right way to eat these nuts is in their natural form. Doctors recommend eating these nuts daily, either for breakfast, snacks or any other time of the day when we need an extra supply of nutrients, in small quantities (20-35 pistachios or 10-20 almonds or 4 to 7 walnuts daily).

Nuts, being nutritious, have the ability to reduce our appetite, and thus prevent us from eating too much; therefore they are suitable for weight loss diets.

Their main nutrients and properties (among others) are :

-Vitamin E: a powerful antioxidant that protects cells from oxidative damage; it helps to look after cardiovascular health and prevent heart disease.

-Vitamin B6 (pistachio): helps to maintain adequate energy release and reduce tiredness and fatigue.

-Vitamin B12 (almonds and walnuts): prevents anaemia, helps regenerate muscles, dermis cells, nails and hair, raises levels of defence and folic acid and prevents fatigue by preventing loss of strength.

-Vitamin A (pistachio): ensures the strengthening of the immune system, proper cellular functioning, the constitution of tissues to nullify the damaging effects of free radicals and contributes to good eye health and the proper functioning of the heart, lungs, kidneys and other organs.

-Minerals include magnesium, calcium, potassium, phosphorus and zinc, among others. The body uses minerals for many different functions, including keeping the bones, heart and brain functioning well. Minerals are also important for enzymes and hormones.

-Fibre: they help to improve intestinal health and prevent constipation. In addition, they can reduce cardiovascular risk because they can retain excess fats and sugars and prevent them from being absorbed in the gut.

-Unsaturated fatty acids: help to slow the rate of carbohydrate absorption, which prevents blood sugar spikes and contributes to better glucose regulation. They also help reduce LDL (bad) cholesterol levels and regulate blood pressure.

-Protein: helps to repair cells and produce new ones, to prevent muscle wasting, to protect our body from diseases… (pistachios also contain complete proteins, which have all the essential amino acids).

The truth is that if you get used to eating these nuts on a daily basis, your body will thank you for it!

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