Nuts can be divided into local and imported.
- Local nuts: walnuts, hazelnuts, almonds, pistachios and pine nuts.
- Imported nuts: peanuts, Brazil nuts, pecans, cashews, macadamia.
Note: Smaller seeds, such as pumpkin, sunflower, flax, etc. should also be included in the dried fruit group. However, compared to those already mentioned they have a slightly different food consumption. They rarely constitute food in their own right and are used above all to enrich other recipes such as: breakfast cereals, salads, bread and similar, etc. On the contrary, nuts represent a food in itself, which can be eaten alone, for example as a snack.
(nutritional classification), nuts do not find a precise location.
The fruits (fleshy such as drupes, berries, false fruits - groups VI and VII) are rich in water, fructose, potassium, vitamin C and carotenoids; by "seeds" we mainly mean starchy ones, that is cereals, pseudocereals and legumes (III and IV group).
All the characteristics listed so far are unrelated to nuts, which uses a "high percentage of fat and contains excellent levels of fat-soluble vitamins and different minerals; not surprisingly, from most of the oil seeds it is possible to obtain an edible oil. (usually quite valuable).
Note: the only feature that all these foods have in common is their dietary fiber content.
Calories from nuts
Nuts generally have a very high energy intake, ranging from approximately 550 to almost 750 kcal / 100 g. The lipid fraction contributes to almost all the caloric intake, followed by a relevant dose of proteins and negligible quantities of carbohydrates.
The caloric density of nuts requires moderate consumption.
The Italian guidelines recommend not to exceed 30 g per day, a quantity in itself already very important, as it provides about 8-9% of the total fat requirement. In order not to have to "sip" the other dietary sources of lipids (for example, seasoning oil), it might be reasonable to reduce the portion to 15g / day.
Nuts fats
The composition of fatty acids is variable, but almost always of good nutritional value. In fact, nuts are an "excellent source of the so-called" good fats ", ie those that have a positive impact on the general state of health. These are mostly unsaturated fatty acids, among which both monounsaturated (especially omega 9, in particular oleic acid) and polyunsaturated ones; of this last category we mention the two essential linoleic acid (and derivatives), essential omega 6, and alpha linolenic acid, essential omega 3. The effects of essential fats on the body, especially in the case of pre-existing metabolic diseases, can be summarized as follows:
- Reduction of total cholesterol
- Reduction of LDL cholesterol
- Reduction of triglyceridemia
- Normalization of blood pressure
- Reduction of systemic inflammation
- Reduction of complications related to chronic hyperglycemia, typical of type 2 diabetes mellitus
- Fluidification of the blood
- As a consequence of the effects already described, reduction of the incidence of atherosclerosis and thrombosis
- Maintenance of the structure and of the nervous and ocular integrity
- Benefits on mood and brain activity.
Nuts proteins and carbohydrates
Nuts contain a variable percentage of proteins and simple carbohydrates. Some believe it can be a good source of amino acids; however, due to its "high energetic power," it must be taken in portions so small that it does not significantly affect the daily protein balance. The same goes for carbohydrates.
Some members of this category, such as hazelnuts, peanuts and walnuts, are rich in arginine. This amino acid has many functions, for example, it acts as a precursor of nitric oxide (vasodilator that fights hypertension) and creatine; it is also immunostimulating, etc. However, it is not proven that nuts exert these functions on the body.
Nuts vitamins
Nuts also have an excellent vitamin content. There are both water-soluble type B molecules and lipophilic nutrients. Among the most abundant B vitamins we mention B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine).
In the group of fat-soluble molecules, the most important factor is certainly vitamin E or alpha-tocopherol. Due to its "delicacy", it is a fairly difficult nutrient to be taken with the diet in the right quantities; it is negatively influenced by oxygen, free radicals, light and heat, which is why it is one of the first nutrients to be negatively preserved. In the organism, vitamin E effectively fights cellular aging and acts positively on risk factors linked to increased cardiovascular risk.
Some exponents of nuts contain vitamin and provitamin A and vitamin D, but in not too interesting percentages.
Nut minerals
Nuts contain high concentrations of minerals; some are quite common (such as phosphorus, calcium and potassium), while others are considered more difficult to take in the right amounts. With regard to this last category, the levels of zinc and selenium, minerals with antioxidant function, supporting the thyroid and participating in the integrity of the skeleton, are noteworthy. The concentration of magnesium is also excellent, an alkalizing mineral often lacking in the athlete's body.
Other nut antioxidants
Nuts not only contain vitamin and mineral antioxidants, but also flavonoid polyphenols and coenzymes (especially Q10), which further participate in improving metabolic parameters and decreasing cardiovascular risk.
.Due to the production, storage and transport regulations, the nuts that come from certain corners of the world are not qualitatively comparable to the Italian one. In the past, due to the contamination of hepatotoxic molds, certain imported oil seeds have also caused serious health problems for consumers. Today, the controls are much stricter and the risk of intoxication is very low; however, the drawback of the lower overall quality remains.
Many do not know that, despite the high shelf life, even the nuts are subject to aging. This is why it is advisable to prefer the seasonal one above all, avoiding their purchase in the other months of the year.
Dried fruit does not require refrigeration; however, it should be stored in a cool, dry place.
Note: if you notice traces of white, greenish or black mold when breaking the shell, it is necessary to avoid the consumption of the food.
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