The nuts, your allies for a perfect balance in your diet

Walnuts are fruits that have a peel and that technically do not expel their seeds. These foods have been included in the human diet for thousands of years. Their accessibility around the world made them an important part of the culture of the collector in the remote past, and to this day, they have continued to perform an important role in the kitchen.

The many health benefits of nuts are due to the rich variety of vitamins, minerals and organic compounds found in them. The impressive list of attributes that has a handful of nuts would give for many pages. Include them in your diet and combine it with exercise or with the different methods of weight loss that exist. You will see how you feel it! …


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Good fats

One of the best aspects of nuts is their high fat content, and although the fats a priori does not sound good, there are, like nuts, good for the body. For example, omega 3 fatty acids, and more specifically, alpha-linoleic acid (ALA), which has certain anti-inflammatory properties that, according to studies, have been shown to reduce the chances of colon, prostate and breast cancer.

Precisely the anti-inflammatory effect of ALA, as well as the antioxidants that provide its many nutrients, turn the nuts into Excellent allies to combat discomfort from joint pain and swelling, as well as to protect brain cells from oxidative damage and help maintain cognitive health.


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Fiber

On the other hand, the high level of dietary fiber in walnuts promotes good bowel movements and digestion, which reduces the chances of certain types of gastrointestinal cancers.

In our day to day, fiber is very important for the digestive process, since it adds volume to the feces. This, by reducing constipation also decreases the chances of developing various digestive conditions such as hemorrhoids or polyps.

Cholesterol friend

Nuts contain a lot of "good cholesterol" It reduces the presence of bad cholesterol in the blood. In this way, nuts reduce the possibility of blood clots and atherosclerosis severely damaging the cardiovascular system.

Without going into detail, it should be mentioned that, according to numerous studies, nuts are some of the best foods one can eat to help Heart health and avoid cardiovascular problems.


Photograph of the book "simply healthy"

How and when to eat nuts (and also lose weight)

Silvia Riolobos, author of "Simply Healthy" and specialist in Traditional Chinese Medicine, shares with us her knowledge and a recipe for her ideal book to incorporate this food into our diet. "A small handful of nuts daily guarantees an interesting contribution of antioxidants, healthy fats and a low content of sugars. That itself is unadvisable to take them alone between hours, since they are very drying and contractive from the point of view of traditional Chinese medicine. "

Have you noticed that sometimes you open a bag and you can not stop like the chips? It's because of this quality. That is why "they must be accompanied by refreshing foods like fruits, for example. In this way they balance. Here, my recipe for Parfait of Saracen, walnuts and raspberry jam. With a texture halfway between a smoothie and a porridgeIf we leave the buckwheat soaking the night before, preparing this parfait will be as quick as making a shake. "

Recipe of Parfait of Saracen, walnuts and marmalade

  • 180 g buckwheat in grain
  • 200 ml almond milk
  • 1 royal apple gala
  • Corinthian raisins
  • Cinnamon
  • 8 raspberries and red fruit jam
  • For the topping: raw pistachios, 6 blueberries, 2 raspberries. Soak the buckwheat overnight.

preparation of the recipe

  • Soak the buckwheat overnight and the next morning, drain the water from the soak.
  • Cut the apple and mix it with all the ingredients of the pudding in the blender. Crush the mixture for a couple of minutes.
  • Add a couple of tablespoons of jam (or our favorite jam).
  • Serve in a bowl and add the chopped pistachios, cranberries and raspberries.

There is a proverb that says: "God gives the nuts, but not the parts". It is true that all the process prior to the ingestion is lazy, but taking into account their benefits, as to let them get rancid in the pantry.

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