The most anti-inflammatory nuts
Nuts are rich in vitamins, minerals and other essential nutrients, making them ideal for snacking./Photo: Pexels.
Feeding
Ideal for snacking between meals, they protect against free radical damage and reduce inflammation. We tell you which of them are the most profitable.
Marcos Lopez
April 14, 2024 / 09:00
nuts This is one of the best, if not the best, healthy snack or snack options. They are also the perfect addition to countless dishes, especially salads, to which they impart not only their flavor but also their characteristic crunchy texture. That’s why nutrition experts recommend eating them every day. Moreover, birthday cakes accumulate candles and increase the risk of chronic inflammation, which can cause very serious diseases.
The first thing to emphasize about nuts is that “reduce inflammation“, Explain Unni Greensports nutritionist and nutrition coach, who adds to the long list of benefits of these edible seeds, “lowering bad cholesterol, protecting against free radical damage, and improving both insulin sensitivity and blood vessel function.”
Powerful anti-inflammatory effect
So much so that an expert considers nuts “a better option than other snacks.” And unlike many other snacks, “they not only contain fiber, healthy fats—mono- and polyunsaturated fats like omega-3 fatty acids—and protein, but they’re also rich in polyphenols“, plant compounds that protect the body from oxidative stress caused by free radicals, which are responsible for cellular damage that causes inflammation.
Unjustifiably bad reputation
And even more: they are a very rich source of both vitaminsincluding E, B6 and B9 – or folic acid – as mineralsamong others, magnesium, potassium, zinc, selenium and phosphorus.
However, nuts don’t get a good reputation: they are too high in fat – up to 50-70% of their content – and therefore too high in calories. What deserves clarification: “due to their structure, nuts contain more than 30% fat. are not absorbed body,” says Unni Green.
The best nuts to eat every day
All the nuts are there profitable to your health. But there are some that, according to their characteristics, may be more suitable for daily use. Any time. Of course, in moderation, given its high calorie content. A “handful” of 20 to 30 grams is enough. The best thing for Onnie Green is to “enjoy diversity” And for this we offer seven nuts (without shell) with enormous anti-inflammatory power:
- Almond: Richest dried fruits in both fiber – about 4 grams per handful – and protein – about 6 grams – as in vitamin E, so it is considered a very effective food for reducing inflammation, according to a study from Taipei Medical University.
- Pistachio: In addition to being one of the richest in fiber, it excels at both. potassium – about 300 mg in each handful – and vitamin B6. Its benefits in reducing inflammation have been confirmed by numerous studies, such as those conducted by the University of Rovira and Virgili.
- Hazelnut: Champion in folic acid and second in monounsaturated fat, and also rich in vitamin E and protein – 4 grams per handful.
- Nut: great source Omega-3 fatty acids which Loma Linda University shows is very effective in reducing inflammation.
- Cashew: contains the largest amount iron and zincplus plenty of other minerals like copper, magnesium and protein—about 5 grams in each handful.
- Macadamia nut: rich in fats, especially monounsaturated fats, providing up to 200 calories a handful at a time. Not a very healthy excess of energy, which Newcastle University research concludes is offset by a reduction in inflammation and oxidative stress.
- pecan: Equally rich in monounsaturated fat, it’s just as high in calories, with just over 190 calories in each handful. No fiber – 2.6 grams. This is due to its powerful anti-inflammatory effect, which, as noted at the University of New Mexico, helps reduce levels cholesterol bad. Enjoy.