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Nuts are foods high in fat but healthy, and can help in the effort to lose weight. They are of high nutritional value. There are hard shell like nuts, almonds, hazelnuts, pecans, Brazil nuts, cashews, etc. or soft-shelled dried as prunes, dried apricots, dates, figs, etc.
They are part of the perfect snack and studies show that those who consume them lose more weight than those who do not, while not ingest too much. Fat and protein in nuts, give us a feeling of fullness and the absence of sugars will prevent a sharp insulin response, giving us energy, without opening our appetite, despite being rich in fat.
Nuts help maintain high levels of hormones that metabolize fats. Most are high in monounsaturated fats needed for good heart health. Additionally they contain polyunsaturated fats, saturated fats and healthy linoleic acid. Walnuts and Brazil nuts are rich in omega 3. Although peanuts are not properly a nut, they’re associated with this food group because they’re rich in protein and antioxidant polyphenols. They are rich in the antioxidant vitamin E, which reduces oxidation of LDL cholesterol that can damage arteries.
They are also rich in minerals such as magnesium, manganese, potassium, iron, copper, selenium and zinc, essential for good cardiovascular health, bones, eyes and other tissues in general. Pistachios are especially good to prevent macular degeneration of the retina by the contents of two important carotenoids such as lutein and zeaxanthin and additionally have high protein content.
Look for natural and not roasted nuts, as this process reduces, eliminates or denature the nutrients.
It is very important to consider the amount of this food group as its fats are also high in calories.
Note: 30grs a day or 1/4 cup is recommended.