Nuts are one of the most consumed and recommended nuts by nutritionists. And no wonder. This food composed largely of monounsaturated fats, polyunsaturated fats and omega 3 make them provide multiple benefits and properties for the health of the athlete in general. From a high source of protein and fiber, to keeping the heart, bones and muscles at bay or filling you with energy before, during and after an intense race.
These are some of the nutritional properties of eating nuts for the body, but they go much further. Surely you have asked yourself millions of questions about nuts, such as: How many nuts can you eat a day, what happens if you eat this nut every day or what is the best time to eat them. Well, take note because we answer all these questions and more at NOVAIONIC.
Benefits and properties of nuts
According to an article published in The New England Journal of Medicine, the daily consumption of walnuts can reduce by up to 30% the risk of suffering coronary accidents and those related to high blood pressure. "Being especially rich in omega-3 fatty acids helps to improve the lipid profile, prevent cardiovascular disease and has anti-inflammatory properties," says the nutritionist. So it is a food that will keep our heart health at bay.
In addition to having a large amount of fiber, which will improve intestinal health, it is also an important source of healthy vegetable fat and protein up to 8 percent. Another of the nutritional properties that walnuts have is that their magnesium and potassium content will help you to strengthen the health of your bones and teeth. The latter, believe it or not, affect when running. But if there is one reason why nuts are the best ally among athletes is that "thanks to minerals favor muscle relaxation, involved in the transmission of nerve impulses and act as an antioxidant, preventing oxidative stress".
Without forgetting that walnuts are also rich in B vitamins, especially folic acid (B9) and B6, important for the proper functioning of the brain and for the production of red blood cells.
How many nuts can you eat per day?
Well, it depends. You have probably asked yourself this question many times because it has the bad luck of being a nut with a high caloric level and therefore is considered an enemy when your goal is to lose weight. But this is not so. According to the expert nutritionist "it is advisable to eat about a handful of nuts a day, where nuts would be included. We are talking about 3 to 6 whole nuts per day. Amounts that coincide with research published in The New England Journal of Medicine, which stated that eating about 30 grams a day (4-7 nuts) was associated with an increase in bacteria that promote intestinal health and help protect the heart.
What happens if I eat nuts every day?
It is true that walnuts are one of the nuts that although packed with healthy fats, they have the highest amount of calories. So you have to pay close attention to the amount and combine it with a healthy diet. "They have 700 kcal per 100g, so you have to pay close attention to maintain a correct energy balance. As in other areas, abuses are not recommended. The problem is not eating nuts every day but the amount we take. So, if we respect the quantities, it will not be a problem to eat nuts every day".
What would be the best time of day to eat nuts?
"Nuts are a food that can be eaten at any time, in fact, they are highly recommended to eat between meals as a snack because they give a great feeling of satiety," he explains. "Although they can also be included in recipes such as salads, as a dessert with yogurt or in the form of cream on toast". Therefore, you can eat walnuts alone to satisfy hunger between meals or mix them in a bowl with Greek yogurt, berries and oat flakes.
In short, walnuts are a superfood whose properties will help to ensure the proper functioning of muscles and the nervous system, to eliminate waste from the body, to strengthen our defenses and immune system, as well as to improve our cognitive and intellectual abilities.
Autor: ADMINISTRADOR
May 29, 2023
