Nuts: benefits and harms to the body

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Nuts are the richest source of protein, vitamins, macro and micronutrients, and he althy monounsaturated fats. Every person who wants to provide his body with a service is recommended to diversify their diet. However, along with the benefits, nuts can also cause harm. As you know, any product can become both a medicine and a 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, cob alt, copper and manganese. It also contains polyunsaturated fats, essential amino acids and a large amount of dietary fiber.

Walnut, the benefits and harms of which will be discussed now, is very popular and widespread, so it's worth talking about it in detail. So, here are some of its properties:

• Included in the iodine helps to get rid of feelings of fatigue, apathy, drowsiness and lethargy. Reduces the risk of iron deficiency anemia, increased swelling and deteriorationimmunity.
• Phosphorus, which is part of the walnut in the amount of 41.5%, helps to avoid nervous exhaustion, metabolic disorders and liver function. Minimizes the risk of osteoporosis, periodontal disease and rickets.
• Magnesium increases bone mineral density, reduces the risk of coronary heart disease.
• Arginine promotes the production of growth hormone and improves the metabolic process. In addition, it is an effective antioxidant that removes the products of nitrogen metabolism.
• Aspartic acid plays a role as a neurotransmitter in the central nervous system, promotes the production of testosterone, supports the he alth of the endocrine system.

Also, general properties include strengthening the immune system, increasing hemoglobin levels (treatment of anemia), normalizing the work of the gastrointestinal tract, stimulating brain activity, lowering blood sugar and accelerating metabolic processes.

Harm

Now we should talk about him. Even on the basis of the above brief information, it can be concluded that the walnut brings a lot of benefits. And there will be no harm if you know the measure. Here are the consequences:

• Overweight. 100 grams of walnut contains 645 kcal. The B/W/U ratio is as follows: 15.2/65.2/7g.
• Sick neurodermatitis, psoriasis and eczema is better, in general, to abandon the idea of eating this delicacy. Their condition can worsen even after 2-3 nuts.
• People with sensitive stomachs shouldn't eat this treat either. Otherwise, you will have to face veryserious intestinal disorder.
• Abuse of walnuts can lead to inflammation of the palatine tonsils or cause irritation of the oral mucosa.

What about the norm? How much walnut is allowed? The benefits and harms in this case are very bordering, so it's easy to sort out. In general, the daily norm of an adult he althy person is 10 nuts. For children, it is 5-7.

Hazelnuts

Its composition, just like many other nuts, is similar to the list of substances found in walnuts, the benefits and harms of which were described above. But here's what hazelnuts are good for:

• The isoleucine it contains promotes the production of hemoglobin.
• Leucine strengthens the immune system.
• Lysine has a positive effect on potency, and also improves the condition of bones, hair and skin.
• Tryptophan promotes the production of serotonin.
• Methionine improves the functioning of 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 he alth benefits of hazelnuts. Nut 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. More abuse can lead to vasospasm of the head.

Also, people with allergies and individualintolerance. It is also forbidden to use hazelnuts for people who have problems with the liver and pancreas.

Peanuts

Since it was told about the benefits and harms of walnuts and hazelnuts for the body, then peanuts also cannot be ignored. Here's why you should use it:

• It has a lot of iron. Therefore, peanuts should be eaten by women who regularly lose blood during menstruation. They always have low hemoglobin levels 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.
• Calcium, contained in large quantities, makes bone tissue stronger. The same goes for teeth and nails.

This is about the benefits of peanuts. Nut 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 it begins to protect the body from their effects. The result is swelling, rashes, rhinitis and perspiration.

Special care when eating peanuts should be shown to pregnant women. Peanuts 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 s alt, of course. If the woman does not become ill and allergic reactions are not detected, then the amount can be increased to 20 per day.

Cashews

Manyjust love these nuts. After all, they are so tender, with a pleasant sweetish taste. And helpful, 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):

• Providing antimicrobial, anti-inflammatory and tonic properties.
• Bleeding.
• Positive effect on the heart and brain.
• Anti-sclerotic effect on blood vessels.
• Relieve the course of diseases such as bronchitis and pharyngitis.
• Normalization of bowel function, elimination of constipation.
• Stimulation of sexual activity.
• Improve fertility.
• Improve male potency.
• Strengthening hair, preventing hair loss.
• Help in recovery after heavy physical exertion (due to high protein, glucose and complex vitamin complex).
• Improve the condition of the skin, reduce its greasiness, eliminate acne.

They say that cashews even help in the prevention of cancer. All this allows you to make sure of the high efficiency and benefits of nuts.

And harm, how about it? Yes, he can be. If a person begins to abruptly introduce this delicacy into his diet. For the body, this can be a shock. Besides suddenly there is an allergy! Children, for example, are only allowed to eat cashews with the permission of a doctor.

Also, this nut can cause individual intolerance and affectto the work of 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 fail to mention this favorite delicacy by many.

What is special about 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 excitability of the central nervous system. In addition, without pyridoxine, the process of converting aspartic and glutamic acids into succinic, and dopamine into norepinephrine is impossible. In simple terms, without B6, metabolism is impossible.

However, it is worth talking a little more generally about the benefits and harms of nuts for women and men. So, pistachios should be eaten for the following reasons:

• They are satisfying, but relatively low in calories. 100 grams contains 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 lung diseases and tuberculosis.
• Daily consumption of these nuts helps restore liver function and clear 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 benefits of nuts for the body. Harm, as in other cases, cause overeatingor allergies.

Pecan

This walnut-like nut has a whopping 690 calories per 100 grams.

If we talk about the components, then most of all it contains vitamin B1 - thiamine. The amount is 44%, which is 11% more than in cashews. What can you tell about the benefits and harms of pecans? So here are the reasons why you should eat it:

• Pecans are high in monounsaturated fats. They contribute to the production 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 a heart attack.
• Pecans contain a lot of carotene, which makes them good for eyesight. In addition, this substance also cleanses the blood of poisons and toxins and minimizes the likelihood of developing atherosclerosis.
• The contained complex of substances has a positive effect on the functioning 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, are involved in metabolism, cell division and tissue regeneration, and affect the formation of red blood cells.

Even this brief information reflects the effectiveness and benefits of nuts. Pecans can also bring harm. They are high in calories, but they satisfy hunger worse than pistachios. In addition, pecans can also provoke an allergic reaction.

Almonds

In this nutcontains the most of the following:

• Vitamin E. Protects red blood cells from harmful effects, activates blood oxygenation, normalizes clotting.
• Manganese. Promotes the rapid absorption of thiamine (vitamin B1) and the smooth 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, participates in the work of the digestive system, kidneys and brain.
• Vitamin B2. Serves as a "protection" for the central nervous system from stress and negative emotions, contributes to the normal breakdown of carbohydrates, proteins and fats, and has a beneficial effect on the mucous membranes and liver.

This is the benefit of the almond nut. And harm, of course, can be. This natural delicacy contains a huge amount of amines and salicylates. Overeating almonds can lead to headaches, intestinal cramps, flatulence, and diarrhea.

Pine nuts

The benefits and harms of this delicacy also need to be told. The valuable properties of Siberian pine seeds determine the nutritional value and healing properties of this product. It contains 19 amino acids, thiamine, riboflavin, and a host of other substances. Of particular interest are those that have not yet been mentioned (because they are not found in other nuts). We are talking about the following two substances:

• Tin. This trace element contributes to the full development of bone tissue, participates in redox reactions and growth processes. And also tinpresent in the stomach enzyme called gastrin.
• Molybdenum. Relieves asthma and allergies, prevents anemia, helps in detoxification, enhances the effect of fluoride on 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 getting intoxication, accompanied by stomach cramps, unpleasant bitterness in the mouth, nausea and other unpleasant manifestations.

Brazil Nut

It is worth talking about him in the end. What are the benefits and harms of brazil nuts? If we talk about their unique value, then we should note the record high content of selenium. Two nucleoli are enough to satisfy the daily need for this substance.

Otherwise, you can provoke an overabundance of selenium. And it is fraught with peeling of the skin, hair loss, brittle nails, sharp mood swings and acute sensitivity of tooth enamel. Naturally, everything is accompanied by nausea and vomiting. And long-term selenium poisoning can cause toxic damage to the kidneys, joints and liver.

But nuts in moderation 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, has a positive effect on male reproductive function, and also normalizesthyroid function.

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.