Consuming fruits in season is the most recommended since at that time the fruits retain the maximum of vitamins and nutrients that they can contribute to our health.
In autumn, nuts are the best option, since they come loaded with the necessary calories for this season .
Nuts are rich in fat and have little water.
The fats they contain are mainly monounsaturated or polyunsaturated . Let's see the benefits of each of them and the composition that presents some of the best seasonal nuts.
Types of fats present in nuts
1. Monounsaturated fats
Also known as oleic acid, from the omega 9 series . Its consumption is associated with a decrease in low-density lipoproteins and an increase in high-density lipoproteins. It is associated with lowering cholesterol. It is also associated with reducing blood pressure and lowering the rate of cardiovascular disease. In addition, lymphocytes increase.
2. Polyunsaturated fats
Also called linoleic acid, belonging to the omega 6 series . It is considered an essential fatty acid, meaning
the body does not produce it and must be consumed with food . Its consumption helps reduce body fat, increases muscle mass, protects against cancer, cardiovascular diseases and diabetes.
Composition of the five best seasonal nuts
Country pine nuts
Like other nuts,
pine nuts are high in calories but their fats are of high quality and provide us with Omega 3 and Omega 6, essential fatty acids to maintain healthy cardiovascular health.
Along with almonds, pine nuts are the nuts that provide us with the most protein , essential for maintaining and strengthening muscle mass and ensuring the correct functioning of our body.
A diet rich in pine nuts is ideal for athletes , young people and people who follow a vegan diet. As far as minerals are concerned, it is worth highlighting its high content of iron, copper, magnesium, potassium and phosphorus.
Almonds
65% of its total fats are monounsaturated. It has an important contribution of carbohydrates and sugars. It also contains protein, fiber, some water and essential minerals such as calcium, iron, magnesium, potassium, phosphorus, copper, manganese and selenium. Provides vitamins A, B1, B2, B3, B5, B6, B9, E.
Hazelnuts
This fruit contains 45.8% monounsaturated fat.
Provides proteins and minerals such as calcium, phosphorus, iron, potassium, sodium, zinc, magnesium . It provides vitamin A, B1, B2, B3, B6, C, E and K. Almond oil is very popular for its high vitamin E content.
Walnuts
It only contains 10.8% oleic acid (monounsaturated) and 51% is linoleic acid (polyunsaturated). Rich in protein, fiber and sugar. It has vitamin A, B, C and E. It contains minerals such as magnesium, calcium and iron. It is also considered a source of antioxidants.
Fresh dates picked in the last 48 hours
Their high carbohydrate content
makes them perfect for quickly recovering energy . In addition, its fiber content helps intestinal transit, reduce cholesterol and maintain a feeling of satiety for longer.
Dates are rich in vitamin B3, B5, vitamin A, potassium, iron and calcium.
This variety of dates should be eaten alone, as it is a unique pleasure.
Cashews
Also known as Indian nut or merey, native to the northeast of Brazil and southern Venezuela. It contains 24.4% oleic acids. It provides a high percentage of carbohydrates and a greater amount of protein than chestnuts. It contains vitamins B1, B2, B3, B6, C. It has a high contribution of iron and potassium and a lower amount of phosphorus, calcium and magnesium.
Its high caloric intake is ideal for those who do physical activity.
To conclude, remember that
nuts preserve their nutrients better in their shell . It is advisable to consume them naturally or, failing that, toasted before consuming them fried or with excess salt, as they can come when they have already been previously treated.
In the roasting process they can lose much of their vitamin E.
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