Monday, April 20, 2020

What Happens if You Eat Nuts Everyday

Chestnuts, walnuts and hazelnuts are foods with exceptional nutritional qualities, great providers of energy, and with undeniable virtues for health.

What Happens if You Eat Nuts Everyday

Eating a handful of nuts every day (about 30 g) helps keep your heart healthy. There is no need to eat more, especially as these fruits are quite caloric (about 600 kcal per 100 g). And it's not only the nuts from our regions that are beneficial to your health: cashew, macadamia, pecan, pistachio, Brazil nut, almond, pine nut, peanut..., all of which fit perfectly into a healthy diet. By avoiding as much as possible the addition of too much chocolate, salt or caramel...

Eating nuts will help you live longer

- Walnuts provide a large amount of fiber, protein, unsaturated fats, minerals (calcium, magnesium, potassium, zinc and iron), as well as vitamins B and E. As an example, 25 g of hazelnuts correspond to no less than 10% of the recommended daily intake of magnesium and zinc.

- Chestnuts hold a somewhat special place. Their caloric value is relatively low (200 kcal per 100 g), but they are rich in carbohydrates (around 40%), so they should be eaten in moderation (think in particular of diabetics). Their vitamin C content is extremely interesting (an exception among nuts).

In general, walnuts contribute to healthy hair, skin and nails. Brazil nuts contain a lot of selenium and are indicated as an alternative to meat in a vegetarian diet, where hazelnuts will also find a good place because of their protein content.

But of course it is not only vegetarians who benefit from nuts. They are recommended to anyone who values a healthy diet.

Cardiovascular system

Walnuts contain arginine, an amino acid that helps keep blood vessels healthy, reducing the risk of high blood pressure and heart disease. Walnuts help lower "bad" (LDL) cholesterol levels, thanks to their healthy fat content (including omega-3).

General health

Nuts contribute to overall good health, and reduce the relative risk of suffering from a range of diseases, including diabetes, respiratory disorders, neurodegenerative conditions and some cancers. At least that is what Dutch researchers (University of Maastricht) have found.

Another study found an association between daily nut consumption (28 g) and a reduction (20%) in the risk of premature death. However, the researchers were unable to establish a direct causal link, as other factors (diet, physical activity, etc.) may be involved.

Roasted or grilled nuts?

Some nuts, such as walnuts and Brazil nuts, can be eaten raw. Others are fried in oil and are called "roasted" nuts. Because of the high temperature to which they are exposed, some of the minerals and vitamins are lost. It should be noted that they hardly absorb any extra fat during cooking, since they are already dense (45 to 70% depending on the type of nut) and are mainly healthy unsaturated fats (except in the case of coconuts).

Roasted or roasted nuts are reworked and passed through dry heat. It is best to eat nuts raw, pure and as fresh as possible to benefit from their many nutrients.

Go nuts

Nuts quickly trigger satiety. They can be combined with breakfast cereals, but you can also eat them as a snack. They give a crisp texture and a fine taste to a salad or yogurt. Crushed, crushed walnuts, almond flakes or crushed toasted almonds form a healthy and delicious crust on a baked dish (meat, au gratin, fish). And walnuts make a perfect garnish to accompany a cheese platter.

Three nuts recipe ideas

1. Blue Cheese, Beetroot and Hazelnut Salad


- 1 large red beetroot
- 1 piece of light-flavored blue cheese (stilton, gorgonzola or fourme d'Ambert for example)
- 1 handful of nuts
- 1 red onion
- olive oil
- apple vinegar
- pepper
- salt


- Cook the red beetroot (use the tines of a fork or spade to check for doneness), let it cool and peel it. Then cut the beetroot into small cubes about a centimetre thick.

- Thinly slice the onion, crumble the cheese and nuts and mix with the diced beetroot. Season with olive oil, vinegar, pepper and salt (only a little, as the cheese already contains a lot of it).

If you want to give your salad a bit more texture, add some wheat salad and pieces of apple or kohlrabi. Small cubes of bacon or julienned Italian ham (e.g. San Daniele cheese) are ideal.

2. Hazelnut burger


- 1 piece of ciabatta (as big as the hamburger)
- 1 lean burger
- 1 slice of gruyère or emmental cheese
- 1 tablespoon liquid honey
- 1 handful of roasted hazelnuts
- 1 tablespoon whole yogurt (Greek)
- artichoke hearts (canned)


- Cook the hamburger on both sides and season with pepper and salt.

- Cut the artichokes into strips. Mix the honey with the yogurt. Slice the ciabatta and spread the lower half with the yogurt and honey mixture.

- Put the hamburger on top, then the slice of cheese and then the artichoke. Finish with the roasted walnut slices and cover with the top of the ciabatta.

3. Avocado caprese salad with peanuts


- 1 scoop of buffalo mozzarella
- 1 or 2 tomatoes (beef heart or fleshy tomato)
- ½ avocado
- about ten peanuts
- olive oil
- balsamic vinegar
- basil
- salt and pepper


Slice the mozzarella, tomatoes and avocado and arrange them on a plate. Season with salt and pepper, olive oil and vinegar. Sprinkle with peanut chips. Finish with finely chopped basil.

See also: Top Foods to Eat Before Cardio & Workout to Prevent Muscle Loss

What Happens if You Eat Nuts Everyday
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