Nuts are a rich source of protein, vitamins, macro- and microelements, as well as healthy monounsaturated fats. Each person who wants to provide a service to his body is recommended to diversify their diet. However, along with the benefits and harm nuts can cause. As you know, any product can be both a medicine and poison. It's all about quantity. Therefore, now we should talk about both the benefits and the dangers of nuts.
Walnut Composition and Benefits
It contains vitamins A, PP, K, E, C and B, potassium, calcium, zinc, iron, chlorine, sodium, selenium, fluorine, phosphorus, cobalt, copper and manganese. It also contains polyunsaturated fats, essential amino acids and a large amount of dietary fiber.
Walnut, the benefits and dangers of which will be discussed now, is very popular and widespread, so it is worth telling about it in detail. So, here are some of its properties:
- The iodine included in the composition helps to get rid of feelings of fatigue, apathy, drowsiness and lethargy. Reduces the risk of iron deficiency anemia, increased swelling and impaired immunity.
- Phosphorus, which is part of walnuts in an amount of 41.5%, helps to avoid nervous exhaustion, metabolic disorders and liver function. It minimizes the likelihood of osteoporosis, periodontal disease and rickets.
- Magnesium increases the mineral density of bone tissue, reduces the risk of coronary heart disease.
- Arginine promotes the production of growth hormone and improves the metabolism. In addition, it is an effective antioxidant that removes nitrogen metabolism products.
- Aspartic acid plays the role of a neurotransmitter in the central nervous system, promotes the production of testosterone, and supports the health of the endocrine system.
Also, the general properties include strengthening the immune system, increasing hemoglobin level (treating anemia), normalizing the gastrointestinal tract, stimulating brain activity, lowering blood sugar and speeding up metabolic processes.
Harm
Now it's worth talking about him. Even on the basis of the above brief information, we can conclude that walnut is very useful. And there will be no harm if you know the measure. Here are some of the consequences:
- Excess weight. 100 grams of walnut contains 645 kcal. The ratio B / W / Y is as follows: 15.2 / 65.2 / 7 g.
- Patients with neurodermatitis, psoriasis and eczema are better, in general, to abandon the idea is this treat. Their condition may worsen even after 2-3 nuts.
- People with a sensitive stomach should also not eat this delicacy. Otherwise, you will have to face a very serious intestinal upset.
- Abuse of walnuts can lead to inflammation of the tonsils or cause irritation of the oral mucosa.
What about the norm? How much walnut is allowed to eat? The benefits and harms in this case are very bordering, so itโs easy to sort out. In general, the daily norm of an adult healthy person is 10 nuts. For children, it is 5-7.
Hazelnut
Its composition, just like many other nuts, is similar to the list of substances found in walnuts, the benefits and dangers of which were described above. But here is what hazelnut is useful for:
- The isoleucine contained in it contributes to the production of hemoglobin.
- Leucine strengthens the immune system.
- Lysine positively affects potency, and also improves the condition of bones, hair and skin.
- Tryptophan promotes the production of serotonin.
- Methionine improves the digestive tract and liver.
- Threonine. Promotes the formation of elastin and collagen.
- Phenylalanine. Improves memory.
This is just the basic information you need to know about the benefits of hazelnuts. Walnut and harm, however, can cause. If you consume more than 50 grams per day. In this amount, by the way, about 325 calories. So the love of hazelnuts can cause extra pounds and centimeters. Another abuse can lead to spasm of the vessels of the head.
Also, caution should be taken when consuming nuts for people with allergies and individual intolerance. Another hazelnut is forbidden to use for people who have problems with the liver and pancreas.
Peanut
Since it was told about the benefits and harms of walnuts and hazelnuts, peanuts cannot be ignored either. Here's why it is worth consuming:
- It has a lot of iron. Therefore, peanuts should be eaten by women who regularly lose blood during menstruation. They always have a low hemoglobin level because of this, and eating a nut will help keep it normal.
- Selenium, which is part of peanuts, normalizes the hormonal balance in men, and also contributes to increased testosterone production.
- Potassium has a positive effect on the functioning of the cardiovascular system and muscles.
- A huge amount of calcium makes bone tissue stronger. The same goes for teeth and nails.
This is about the benefits of peanuts. Walnut and harm can cause. The fact is that it is a frequent allergen. The human immune system often perceives the proteins of this multicomponent product as foreign. And begins to protect the body from their effects. The result is swelling, rashes, rhinitis and perspiration.
Particular care should be taken when pregnant with peanuts. Groundnuts can contribute to the proper development of the fetus, but only for this you need to start with 2-3 pieces a day. And without salt, of course. If a woman does not feel ill, and allergic reactions are not detected, then you can increase the amount to 20 per day.
Cashew
Many simply adore these nuts. After all, they are so tender, with a pleasant sweetish taste. And useful, of course. Most of all they contain vitamin B1 (33.3%). By the way, they are the least high-calorie of all that were listed above. And here is the value and benefits of cashew nuts (the harm will be discussed later):
- The provision of antimicrobial, anti-inflammatory and tonic properties.
- Elimination of bleeding.
- Positive effect on the heart and brain.
- Anti-sclerotic effect on blood vessels.
- Relief of diseases such as bronchitis and pharyngitis.
- Normalization of the intestines, elimination of constipation.
- Stimulation of sexual activity.
- Increased fertility.
- Improving potency in men.
- Strengthening hair, preventing hair loss.
- Help in recovering from heavy physical exertion (due to the high content of protein, glucose and complex vitamin complex).
- Improving the condition of the skin, reducing its sebum, eliminating acne.
Cashews are said to even help in the prevention of cancer. All this allows us to verify the high efficiency and benefits of nuts.
And the harm, how about it? Yes, it can be. If a person begins to sharply introduce this delicacy into his diet. For the body, this can be a shock. In addition, there is suddenly an allergy! Children, for example, are allowed to eat cashews only with the permission of the doctor.
Also, this nut can cause individual intolerance and affect the liver. The norm is 30 grams per day, but it is better to start with a few pieces.
Pistachios
Talking about the benefits and harms of nuts, one cannot help but mention this is a favorite treat for many.
What are the peculiarities of pistachios? They just have a huge amount of vitamin B6 (pyridoxine). And this substance takes an active part in the regulation of iron and protein metabolism, and also regulates the CNS excitability. In addition, without pyridoxine, the process of converting aspartic and glutamic acid into succinic and dopamine into norepinephrine is impossible. In simple terms, metabolism is impossible without B6.
However, it is worth a little more generalized talk about the benefits and harms of nuts for women and men. So, you need to eat pistachios for the following reasons:
- They are satisfying, but relatively not high-calorie. 100 grams contain only 556 kcal, and all other nuts contain much more.
- Pistachios strengthen the walls of blood vessels and normalize heart palpitations.
- The substances in their composition prevent pulmonary diseases and tuberculosis.
- Daily use of these nuts helps to restore the liver and clean the bile ducts from blockages.
- Pistachios prolong the life of cells, strengthen their walls and increase regeneration.
- They have a lot of fiber. 30 grams of pistachios will easily replace a bowl of oatmeal.
This is the main value and benefit of nuts for the body. The damage, as in other cases, is caused by overeating or allergies.
Pecan
100 grams of this nut, outwardly similar to walnut, contains as many as 690 calories.
If we talk about the components, then most of it is vitamin B1 - thiamine. The amount is 44%, which is 11% more than cashews. What can be said about the benefits and dangers of pecans? So, here are the reasons why it is worth eating:
- Pecans are high in monounsaturated fats. They contribute to the development of "good" cholesterol and reduce the level of "bad".
- Fatty acids are powerful antioxidants. They protect the body from cancer and reduce the risk of heart attack.
- Pecans contain a lot of carotene, which makes them good for vision. In addition, this substance also cleanses the blood of poisons and toxins and minimizes the likelihood of developing atherosclerosis.
- The contained complex of substances positively affects the work of the duodenum, prostate, lungs and mammary glands in women.
In addition to the above, the substances present in pecans contribute to the breakdown of proteins and carbohydrates, participate in metabolism, cell division and tissue regeneration, and affect the formation of red blood cells.
Even this brief summary reflects the effectiveness and benefits of nuts. Pecans can also bring harm. They are high-calorie, but hunger satisfies worse than the same pistachios. In addition, pecans are also able to provoke an allergic reaction.
Almond
This nut contains the most of the following substances:
- Vitamin E. Protects against the harmful effects of red blood cells, activates the enrichment of blood with oxygen, normalizes coagulation.
- Manganese. It promotes the rapid absorption of thiamine (vitamin B1) and the coordinated functioning of the central nervous system, also normalizes cholesterol and maintains normal blood glucose levels.
- Magnesium. It has a positive effect on the cardiovascular system, helps to synthesize protein, and is involved in the digestive system, kidneys and brain.
- Vitamin B2. It serves as a โprotectionโ for the central nervous system from stress and negative emotions, contributes to the normal breakdown of carbohydrates, proteins and fats, has a beneficial effect on the mucous membranes and liver.
This is how almonds benefit. And harm, of course, can be. This natural delicacy contains a huge amount of amines and salicylates. If you overeat almonds, then you can encounter headache, cramps along the intestines, flatulence and diarrhea.
Pine nuts
The benefits and dangers of this treat are also necessary. The valuable properties of the seeds of Siberian pine determine the nutritional and healing properties of this product. It contains 19 amino acids, thiamine, riboflavin, as well as a host of other substances. Of particular interest are those that have not yet been mentioned (since they are not present in other nuts). These are the following two substances:
- Tin. This microelement contributes to the full development of bone tissue, participates in redox reactions and growth processes. And tin is present in a gastric enzyme called gastrin.
- Molybdenum. It alleviates asthma and allergies, prevents anemia, helps in detoxification, enhances the effect of fluoride on the teeth. Molybdenum is also important in the prevention of oncology and in the treatment of Wilson's disease.
It is recommended to eat no more than 50 grams per day. Otherwise, there is a risk of intoxication, accompanied by stomach cramps, unpleasant bitterness in the mouth, nausea and other unpleasant manifestations.
Brazilian nut
About it is worth telling in the end. What are the benefits and harm to the body of Brazil nuts? If we talk about their unique value, it should be noted that the record high content of selenium. To satisfy the daily need for this substance, two nucleoli are enough.
Otherwise, an excess of selenium can be provoked. And it is fraught with peeling of the skin, hair loss, brittle nails, a sharp change in mood and acute sensitivity of tooth enamel. Naturally, everything is accompanied by nausea and vomiting. A prolonged selenium poisoning can cause toxic damage to the kidneys, joints and liver.
But in moderation, nuts will be useful. Selenium enhances the functions of vitamins C and E, participates in the formation of sex hormones and enzymes, has an antioxidant and anti-inflammatory effect, destroys pathogens, positively affects the male reproductive function, and also normalizes the thyroid gland.
Well, in conclusion, I would like to mention once again: the most important thing is the measure. Nuts are certainly tasty, but you need to control the amount eaten so as not to harm yourself.