Nuts such as cashews, Brazil nuts, peanuts, nuts, almonds, hazelnuts, macadamia, pine nuts and pistachios, also known as oilseeds, can be added to the diet if consumed in small amounts in the form of 4 units a day for example, when you are not allergic or follow a diet.
They are rich in nutrients such as good fats that improve cholesterol, zinc, magnesium, vitamin B complex, selenium and fiber, so these fruits provide health benefits such as:
- These benefits are achieved by eating nuts daily.
- In small portions that vary by fruit.
- See other foods high in good fat.
The recommended amount of nuts a day for weight loss is 50 to 100 kcal, which equates to 2 to 4 Brazil nuts, or up to 10 cashews or 20 peanuts, for example.
Those who want to gain muscle mass can consume twice as much, I try not to exceed 4 Brazil nuts per day, because it is very rich in selenium and excess of this mineral can cause intoxication and problems in the body, such as hair loss, fatigue. , dermatitis and weakening of tooth enamel.
In addition, it is important to remember that children and the elderly should consume less nuts and that their excess can make them fat.
The following table presents the nutritional information per 100 g of each dried fruit:
Ideally, raw or toasted nuts should be consumed without adding oils, only in the fat of the fruit.
While nuts are high in fat and naturally have little water, dehydrated fruits are artificially dried, resulting in fruits such as bananas, raisins, pruning plums, apricots and dates.
These fruits are sweet and once dehydrated they become smaller and have a concentrated sugar content, which leads them to bring less satiety after meals, which can lead to excessive calorie consumption, in addition, it is ideal for consuming dehydrated fruits in the sun. no added sugars, because nuts with added sugars are much more caloric and further promote weight gain. Find out which are the 7 fattest fruits.