Considered an essential element of a healthy diet by many nutritionists, nuts stand out not only for their exquisite flavor and culinary versatility, but also for their nutritional value. Renowned nutritionist Pablo Ojeda reveals his three favorite nuts for their extraordinary health benefits: almonds, walnuts, and, in third place, pistachios and cashews.
They have high nutritional value
Almonds, walnuts, pistachios and cashews, the most common nuts
Ojeda’s favorite almond stands out for its ability to maintain good blood sugar control, making it ideal even for diabetics due to its low glycemic index. Almonds are rich in minerals such as vitamin E, healthy fats, and calcium. Each 100 grams of almonds provides nearly 20 grams of protein, and the daily calcium supply exceeds that of milk.
Walnuts are listed by the European Food Safety Authority (ESA) as a substance that helps improve blood vessel elasticity and are essential for a balanced diet. Eating 30 grams of walnuts per day has significant benefits for cardiovascular health.
Ojeda believes that third-ranked pistachios and cashews have different advantages. Pistachios are high in fiber and highly satiating, making them ideal for controlling hunger between meals and improving eye health. In addition to being versatile in the kitchen, cashews also provide tryptophan, which is essential for the production of melatonin and serotonin, hormones associated with happiness and well-being.
Helps improve cardiovascular health
Recommended daily intake is 30 grams
It is important to eat nuts in moderation because despite their nutritional value, they are high in calories. The recommended daily intake is 30 grams, about a handful, to avoid digestive issues.
Including nuts in your diet not only helps improve cardiovascular health, but also helps maintain weight balance, control food intake and reduce snacking between meals. In addition, these foods are rich in iron and other minerals, which can enhance brain function and protect the heart.
In addition to their health benefits, nuts add a unique dimension to cuisine, providing unique textures and flavors. Its versatility allows it to be used in a variety of dishes, from sweet recipes to savory options.