Besides appetizing, nuts have the wonderful ability to satisfy our appetite, hence we should never ignore them, even when we start a diet.
Regular intake of 15-20 grams per day helps reducing total cholesterol and increasing the level of protective HDL lipoprotein, commonly known as “good cholesterol”.
They are ideal choices for an appetizer or as part of meals because its richness in protein, in minerals like iron, magnesium, potassium, calcium, phosphorus and zinc as well as in vitamin B and vitamin E, make them healthy food for the whole family. However, avoid administer to children under 3 or 4 years, since the abilities to chew and swallow at this age are not fully developed yet, a fact that can cause some risk because, as we know, the nuts have a hard composition.
The presence of carbohydrate is quite small; however, they are an exceptional source of vegetable fat (oleic acid and polyunsaturated fatty acids), which makes them a highly caloric food: about 600 calories per 100 grams. However, thanks to its excellent nutritional properties, we should not be afraid about consuming nuts, if we know the size of the portions we must eat.
It is recommended to enjoy a daily portion of about 25-30 grams, that brings you about 150 calories.
Also remember that the healthiest option is eating fresh or unsalted roasted nuts!!!
To help you, I made a small composition of photographs with different portions about 100 calories:
During this week, I will explain you the nutritional properties and health benefits that provide all of them.