To promote a balanced diet and provide amazing health benefits, medical professionals recommend incorporating nuts into your daily breakfast.
Packed with essential nutrients, these “super-foods” have become a very popular choice for kicking off the day and boosting overall health.
There are several types of nuts, each with its own characteristics.
One of the main motivations behind its recommendation lies in its exceptional nutritional content. These foods provide an abundance of healthy fats, protein, fiber, vitamins and minerals, making for a complete and balanced diet.
In addition, nuts are distinguished by their low carbohydrate content and low glycemic index. This implies that they do not generate sudden increases in blood sugar levels, while providing a more gradual and sustained release of energy.
There are several types of nuts, each with its own characteristics. However, in terms of availability, nutritional value, and taste, almonds and hazelnuts are the best options to consume in the morning.
Nuts Benefits
The dried walnut is the healthiest fruit because of its moderate fat composition. With just 25 g of walnuts (5 pieces) 91% of the daily needs of omega 3 fatty acids are met.
- Better heart health: Walnuts are rich in omega-3 fatty acids, which help reduce inflammation and improve heart health.
- Promote brain health: Walnuts are rich in antioxidants and anti-inflammatory compounds that can improve brain function and reduce the risk of neurodegenerative diseases.
- Help lower cholesterol: The fatty acids and other nutrients in walnuts can help lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
- Better digestive health: Walnuts are high in fiber, which helps to improve digestive health and reduce the risk of intestinal diseases.
- Promote weight loss: Walnuts can help reduce appetite and improve satiety, which can reduce calorie intake and reduce weight loss.
- Help prevent cancer: The antioxidant and anti-inflammatory compounds present in walnuts help prevent the development of certain types of cancer, such as breast, colon, and prostate cancer.
- Strengthens bones: Walnuts are rich in calcium and other important nutrients that can strengthen bones and reduce the risk of osteoporosis.
- Helps to improve skin: Walnuts contain vitamin E and other antioxidants that can improve skin health and prevent premature aging.
Experts point out that you should not consume more than eight nuts per day, that is, between 30 and 35 grams per day.
Properties of the tonsils
Almonds provide many important minerals for health, such as calcium, iron, magnesium, phosphorus, potassium, sodium, cadmium, copper, manganese and selenium. In addition, these nuts are rich in vitamins.
- Essential Nutrients: They are rich in essential nutrients such as protein, healthy fats, fiber, vitamin E, magnesium, and calcium. These nutrients play a critical role in the optimal functioning of the body.
- Cardiovascular health: they are a source of healthy fats, including monounsaturated fatty acids, which have been shown to help lower “bad” LDL cholesterol and promote cardiovascular health. They also contain vitamin E, which has antioxidant properties and helps protect the heart.
- Blood Sugar Control: Low on the glycemic index and high in fiber, protein, and healthy fats that help regulate blood sugar levels. This makes them a favorable option for people with diabetes or looking to maintain stable glucose levels.
- Satiety and weight control: Despite their small size, almonds are quite filling, thanks to their fiber content and healthy fats. Eating almonds can help control appetite, reduce caloric intake, and promote weight loss.
- Brain Health: Almonds are rich in vitamin E, which has been associated with benefits for brain health and prevention of neurodegenerative diseases. In addition, the omega 3 fatty acids found in almonds can also benefit brain health.
The recommendation is between 10 and 20 almonds a day. In case of leading a sedentary life it is the best option. On the other hand, those who engage in regular physical activity can increase their intake every day.
