Health and Fitness

Examples of nuts

The nuts (or fruit dried) are those which, as a distinctive feature, have less than 50% water in its composition. Therefore, these fruits lack juice. In addition, nuts are distinguished by their high caloric and energy content, which is why they are consumed as sources of protein , fat and trace elements. In certain cases, nuts provide significant amounts of vitamins .

Types of nuts

There are two types of nuts :

  1. Those that have a hard shell that covers them; as is the case with walnuts, chestnuts, almonds, pistachios, etc.
  2. Those that derive from a dried fruit, that is to say, dehydrated; such as raisins, figs, dates, dried plums, etc.
Uses of nuts

They are used many times for the replacement of meat (red and white) especially in people intolerant to meats or vegetarians. These dried fruits can be used in salads or desserts (ice cream, puddings, puddings, etc). In addition, they are used as a snack between meals as a healthy snack .

Nutritional contributions of nuts

Although the proportions depend on the specific dried fruit , this type of fruit is characterized by being a rich source of vitamin E and acting as a powerful antioxidant. But they also provide copper, magnesium, selenium, vitamin B and iron. For this last reason, the consumption of nuts is usually used in people with low weight or anemic.

They are often used against constipation and diverticula, since by containing fiber , they regulate intestinal transit and prevent diseases associated with these organs.

It is also used to lower cholesterol levels. However, it is important to remember the caloric levels provided by these fruits, which is why their consumption in low-calorie diets is not suggested.

Finally, it is important to say that nuts also have a contribution of calcium. This acts as a replacement for milk especially in lactose intolerant or vegan people. The nuts that have the highest calcium contribution are almonds.

A contraindication of nuts is that some very sensitive people could trigger skin reactions when consuming them,  so their intake should be mediated by a nutritionist or clinical doctor.

Examples of nuts

With hard shell

  1. Almonds
  2. Cashew nuts
  3. Hazelnuts
  4. Peanut (although it is a legume, it is popularly known as a dried fruit)
  5. Chestnuts
  6. Para Chestnuts or Brazil Nuts
  7. Gevuinas or Chilean hazelnuts
  8. Macadamia nuts
  9. Pecan nuts
  10. Pinions
  11. Pistachios
  12. Pumpkin seeds or seeds
  13. Sunflower seeds or seeds

Like dried fruits

  1. Prunes
  2. Dates
  3. Dried figs
  4. Dried apricot dried apricots
  5. Raisins, or raisins

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