1 – Brazil nuts: high levels of omega-3, such as popular oilseed is beneficial for cardiovascular health. Fatty acid is further effective for enhancing the health of hair, nails, and skin, giving them fresh and healthy.
The great nutritional highlight of the Brazil nut is given in the amount of selenium found in oilseeds. The mineral is important for improving the nervous system and preventing degenerative diseases, such as Alzheimer’s, dementia and others.
2 – Cashew nuts: Found mainly in the Northeast of the country, it is an incredible source of Vitamin C, helping to strengthen our defense systems and increasing the absorption of iron and, thus, preventing anemia. Because it is a nutrient with antioxidant properties, the vitamin also helps to prevent premature aging of cells, also delaying the actions of free radicals.
Cashew nuts also have a good amount of magnesium in their composition, helping to control blood pressure levels, preventing migraine headaches and headaches, in addition to benefiting muscle health, relieving tension.
3 – Walnuts: Rich in good fats, the walnut fruit is a source of omegas 3 and 6, important fatty acids to improve cognitive functions, prevent depression, decrease stress and anxiety, in interest in stimulating the immune system and working in handle hormonal.
Walnuts Nutrition Facts and Health Benefits of antioxidant properties, being important in the prevention and treatment of some types of cancer, such as breast and prostate cancer, in improving cardiovascular health and, because they are also rich in dietary fibers, they favor intestinal transit, prevent constipation and guarantee satiety, contributing to healthy and balanced weight loss.
4 – Almonds: Also called “super food”, almonds are rich in nutrients that help to make the body healthy in general. It is possible to find in its nutritional status, proteins, important for all body functions; dietary fibers that favor the intestine; good fats that improve cardiovascular and brain health, as well as vitamins and minerals that balance the body and strengthen the Boost Immune System.
Source of calcium magnesium and potassium, almonds are allied with bone and muscle health, helping to keep them strengthened and healthy, improving development and preventing osteoporosis.
5 – Hazelnut: Popularly consumed in the Christmas period and in the preparation of chocolate truffles, this oilseed is rich in omega 9, a fatty acid with anti-inflammatory properties acting in the prevention of several types of cancer (prostate, breast, stomach), improving cardiovascular health and preventing premature cell aging.
Because it is rich in vitamin E, hazelnuts improve the health of the skin, hair and nails, strengthen the immune system, help in gaining muscle mass and can also favor weight loss in a natural and healthy way.
6 – Macadamia: Rich in nutrients, before-mentioned as vitamin A, macadamia is essential to improve eye health, stopping cataracts and macular degeneration. It also contributes to the production of collagen in the skin, assisting with cell maintenance and renewal. Macadamia is still a cause of iron, an ideal mineral for the refusal of anemia, and helps to keep the body healthful.
Walnuts Nutrition Facts: recommendations for eating oilseeds
Oilseeds are found at all times of the year, however, their greatest period of consumption and demand is in Christmas celebrations, in which they are part of various preparations or even as snacks before supper. According to nutritionist Sheila Basso, oilseeds are healthy foods and full of benefits for our health and, therefore, they can be present all year round in our diet:
“The ideal is that these foods are consumed daily and replace, for example, the saturated fats in our food or else, replace the cookies in the morning or afternoon snack”, says the professional.
To include oilseeds in the diet, they can be consumed as a mix, as a snack or with salads, soups and sweets, to add a special touch.
Peanut is not an oilseed, did you know? Walnuts Nutrition
Although this food is often included in the list of oilseeds, peanuts are part of the legume group. However, all this confusion exists because it is always present in the mix of chestnuts, nuts, almonds and others. In addition, this food also has an incredible nutritional status, and is always very welcome in terms of food.
Just like oilseeds, peanuts are rich in vitamins and minerals that help make the body healthy and keep it functioning properly. It is a source of “good” fats, so it keeps cholesterol levels balanced, improves brain performance, as well as the ability to concentrate and memory, in addition to benefiting muscle development.
Good for pregnant women
Peanuts are also rich in vitamin E, helping female well-being during pregnancy, improving fertility and ensuring that the baby develops properly. Peanuts still have antioxidant agents such as resveratrol, a substance responsible for preventing premature aging of cells, reducing the risk of cancer and providing good cardiovascular health.
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