Dry nuts are rich in nutrients such as antioxidants, unsaturated fats and natural fibre so they should be consumed regularly in small amounts due to the high calorie amount. The main nuts which are rich in antioxidants and promote the general health of the organism are:
Walnuts contain omega- 3 fats and are rich in phenols and linolenic acid, antioxidants which react against harmful nutrients in the organism. The phenols in connection with the omega-3 fats act as a protector to the health of the heart.
Almonds are rich in unsaturated fat, nutrients and vitamin E which act as a strong antioxidant and it helps reduce the risk of cancer and anti ageing; and it also protects the heart. Almonds are a good source of calcium and help the strengthening of bones which helps in turn to adjust the pressure of the arteries.
Hazelnuts are rich in dissolvable nutrients and promote the regularity of the intestine but also it is rich in manganese, nutrients which take part in the metabolism of the hydrate of carbon and fat and it is constitutive and it is found in a lot of enzymes.
Pistachios contain vitamins from the group B (especially niacin and folic acid) and natural sterols which according to scientific research they control and keep low the cholesterol levels in the blood. Pistachios are also a good source of protein. 1/3 cup of pistachios contains 25% approximately of a demanded daily amount of protein needed for the organism.
In conclusion, nuts have heart protection and cancer protection qualities and they must be absorbed regularly as part of a balanced diet.
They are rich in nutrition, so large amounts should not be taken because they contain a lot of calories (160 -180 calories in 30 gr) they can cause weight gain. Nuts should be consumed without any additional confectionary ingredients such as chocolate covering or salt because these ingredients will rule out the positive effects of the nuts.
Yiannis Kerimis MSc RD