Almonds, walnuts, hazelnuts, cashews do not just make happy aperitifs. These berries are packed with everything we need to fight aging, keep a healthy heart or prevent many diseases.
These fruits and seeds from which we draw oils (hence their name) are one of the ingredients of the Mediterranean diet: an index that already pleads in their favor! And many studies have confirmed that it is good to take (seed).
1. A well-oiled brain
Have you ever noticed that nuts look like a small miniature brain? No doubt a sign ... because they are definitely his ally, if only thanks to their fatty acids that strengthen the flexibility of its membranes. Some oilseeds also contain boron. The trick in addition to this trace element? By ensuring the good transmission of nerve messages (carried by neurotransmitters), it helps to avoid mood swings and depression while boosting memory and concentration. In a Spanish study, elderly participants added 30 g of dried fruit a day to a Mediterranean diet. Four years later, their cognitive decline was slowed down compared to those who followed a classic low-fat diet! With notably better results in memory tests
2. Vade retro diabetes!
Researchers at the Harvard School of Public Health observed in a study of more than 140,000 nurses that the risk of developing type 2 diabetes is reduced by 30% for those who consume at least 30 g nuts, five times a week or more, compared to those who never eat them. Explanation? The high fiber and fat content slows down the passage of sugar in the blood.
3. An anti-cholesterol shield
Your last tests showed a high cholesterol? Nibbling dried fruits can help to improve it and especially helps lower LDL, the "bad" cholesterol. This is the conclusion of a synthesis of studies published in the Oxford Nutrition Journal. Surely thanks to the presence of phytosterols, especially in the thin skin of nuts and almonds. These compounds have a structure very similar to that of cholesterol and this similarity allows them to compete with it, which is ultimately less absorbed by the body.
4. A heart asset
A year ago, a large study published in the Journal of the American College of Cardiology showed that the consumption of dried fruits is inversely proportional to the risk of cardiovascular disease. Those who eat at least 5 servings a week (including unsalted and roasted peanuts) have their risk of death from coronary heart disease reduced by 20%. Not surprisingly, if they are high in fat, they are rather monounsaturated fats (omega-9) and polyunsaturated (omega-6 / omega-3), beneficial for the heart. Omega-3s found especially in nuts are also known for their fluidifying effects on the blood, an insurance against infarction. Finally, we must also their protective effect to a better capacity of the vessels to expand, which avoids to increase his blood pressure.
5. A renewable energy source
Thanks to the cocktail of magnesium, potassium, iron, zinc and vitamins of the B group, oilseeds give us a welcome boost when our batteries are flat.
6. An anti-cancer ally
We know that a varied and balanced diet counts. And oilseed nuts give a serious boost to escape ... starting with colon cancer, probably because of their high fiber content. According to a study published last April, eating also reduces the risk of relapse: out of 826 colon cancer patients followed for several years, those who consumed at least 56 g of nuts per week had 42 % of chances in addition to experiencing remission without recurrence. Other studies are encouraging regarding protection against breast cancer, even if they are conducted for the moment on the rat.
7. Good calories
Ok, they have a lot of calories on the counter. But if we think in terms of nutritional density, do not worry! Because it is about "useful" calories, which bring many nutrients. Studies show that even adding 5 to 8 nuts to your daily diet (285 to 400 kcal), you do not gain weight. Since they have a low glycemic index and provide fiber, they are durable and are a good anti-snacking ally. Israeli researchers have recently discovered on MRI that nut consumption activates even the insular cortex, an area of the brain associated with the regulation of
8. The friends of the colon
This good source of fiber has something to boost the transits that jam. Research conducted by scientists in New Orleans has just announced that nuts can also change our flora. They added to the diet of a group of rodents: the number and types of intestinal bacteria present in their colon have changed, with more beneficial bacteria such as lactobacilli (Lactobacillus). Knowing that low bacterial diversity has been associated with obesity and other diseases such as Crohn's disease, this is a path not to be overlooked
9. Divine proteins
A portion of 20 g of oleaginous fruit is already 2 to 5 g of protein, a little extra boost to keep muscles. But beware, to really replace a portion of meat or fish, it will be necessary to combine them with legumes rich in lysine, methionine and cystine, three essential amino acids they lack.
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