Going NUTS with heart-healthy fats

I love nuts in every form. This is one of the healthier snacks – a great „emergency” meal in travel, when the only alternative is some fast food. They are caloric, but if you can limit yourself to a handful, they’ll repay a hundred times with the wealth of health properties. Nuts are very popular in the diet of athletes, but people „on a diet” avoid them – but is it justified? What hides in nuts, and why should we incorporate them into your diet?

WHY NUTS

First of all, they taste great and come in many varieties, each tasting a little differently which gives a very wide range of applications and flavors.

These are avoided by those on a diet because of the high caloric and fat content. However, many people don’t know that the composition of these fats is extremely beneficial for our health – lowers levels of bad cholesterol, protects the heart, and the presence of fiber in nuts makes it not so heavily deposited in the form of adipose tissue. In addition, they contain a large amount of protein valuable for vegetarians, and multitude of vitamins.

nuts consist a very good fuel for runners. The specific composition of fats, carbohydrates, proteins and micronutrients is the perfect blend for a runner (details below), and due to its high nutrient density they are a very compact source of energy, which we can take easily with us, that won’t burden the stomach, at the same time providing a lot of energy.

NUTRITIONAL VALUES

Nuts have a low glycemic index – ie. the carbohydrates found in nuts are slowly absorbed into the blood. That gives the runners protection against a sudden drop in glucose level (it postpones the feeling of fatigue) and a constant supply of energy over a longer period of time.
Fats in nuts contain mainly unsaturated fatty acids, which are highly desirable in our diet. They lower the level of bad cholesterol and may be used as building blocks (in contrast to saturated fatty acids), protect the heart and are components of cell membranes, thereby improving the penetration of amino acids and glucose into the muscle cells, thus improving performance.
For vegetarians nuts are a valuable source of protein – up to 20%. Most proteins can be found in peanuts, pistachios and almonds.
They provide vitamins B and E that improve brain function and skin condition. B vitamins are also involved in the metabolism of carbohydrates and branched chain amino acids.
They contain a large number of microelements: magnesium, phosphorus, iron, calcium, potassium, zinc, sodium, selenium – in various proportions depending on the type of nuts.
Nuts belong to the most powerful antioxidants. This is good news for runners because physical exercise results in faster formation of free radicals, against which we are protected by the said antioxidants. Eating nuts reduces muscle pain after exercise and speeds recovery.
They include arginine, which is an anti-inflammatory and improves blood circulation.
The high levels of folic acid prevents cardiovascular diseases. Folic acid is also valuable for pregnant women because it is essential for the proper development of the fetus.
Nuts contain phytoestrogens that improve functioning of cardiovascular system.
They reveal allergizing ability. However, if we are allergic to one type of nut, that doesn’t mean we must avoid all nuts – you should do a detailed test because you may find that other varieties of nuts doesn’t allergize you.

CALORIE TABLE

WALNUTS

Walnuts are a good source of protein for vegetarians – they contain 15% of high quality protein. They are caloric but have the highest content of polyunsaturated fatty acids. Walnuts have anti-inflammatory and antithrombotic properties and lower bad cholesterol level. They are distinguished by a high content of vitamin E.

Sweet dishes:

in a mixture of nuts and dried fruits with yogurt
addition to oatmeal
addition to baked goods(eg. rafaello or „snickers” cake, combines well with honey)
in energy bars

Dry dishes:

a salad with spinach, sun-dried tomatoes, rucola, blue cheese
pasta with broccoli, blue cheese and walnuts
walnut sauce for meat/vegetable chops
fried brussels sprouts with walnuts

PEANUTS

Peanuts contain most protein of all nuts – up to 25%. They belong to the same group of plants as peas, beans and soybeans – although colloquially we call them nuts. They contain large amounts of vitamin B3, E and folic acid, as well as potassium, calcium and magnesium. Despite the high fat content, they have a low glycemic index and therefore they’re slowly digested and don’t cause a large jump in blood sugar levels. They also protect against heart disease, thanks to the presence of resveratrol.

Sweet dishes:

peanut butter – favourite children and athletes treat – homemade butter is very healthy. CAUTION! Purchased one often contains trans fats.
in a mixture of nuts and dried fruits with yogurt
addition to oatmeal (combines well with caramel)
addition to baked goods (often in caramel)
in energy bars

Dry dishes:

a common addition do thai dishes, also as a base for sauces
salted as a snack
pesto with rucola and peanuts
pasta with avokado and peanuts

ALMONDS

Almonds are the richest source of vitamins B, E and fiber, which helps the work of digestive system, gives a feeling of satiety and slows down the absorption of certain fats. Vitamin E prevents the bad cholesterol from depositing inside blood vessels. They also contain a lot of magnesium, which have a positive effect on concentration and function as antidepressants. They are also the second, after peanuts, best source of protein (vital for vegetarians).

Sweet dishes:

addition to icecream of baked apples
in a mixture of nuts and dried fruits with yogurt
addition to oatmeal
in energy bars
ingredient of marzipan

Dry dishes:

almond milk
addition to e.g. chicken
addition to salads (eg, rucola, feta cheese)
the batter for fish and meats
sauteed Brussels sprouts with pear and almonds
Spaghetti with rucola and almonds

CASHEW NUTS

Nuts with soft, sweetish taste, containing 18% protein, a lot of magnesium, selenium, potassium, phosphorus, zinc and iron. Thanks to the high content of unsaturated fatty acids, they prevent hypertension and heart disease. Potassium present in nuts lowers blood pressure and regulates heart work. B vitamins and magnesium regulate stress levels and improve concentration and memory. Selenium and zinc have a positive effect on the condition of the hair and nails.

Sweet dishes:

in a mixture of nuts and dried fruits with yogurt
addition to oatmeal
in energy bars

Dry dishes:

addition to thai curry
quinoa with broccoli and cashew nuts
pasta with basil pesto and cashew nuts
thai chicken with cashew nuts
kale salad with feta cheese, pomegranate and cashew nuts
cashew nuts vegan cheese

PISTACHIOS

The seeds of the pistachio tree. They contain approx. 20% protein, much of beta-carotene, potassium and vitamins B1 and B6. Pistachios have antioxidant properties, they improve the condition of blood vessels and regulate blood sugar levels. The fiber contained in pistachios positively affects the digestive system.

Sweet dishes:

pistachio ice cream
pistachio cake with marzipan
Turkish baklava with pistachios

Dry dishes:

crushed as a topping for pasta dishes
pasta with mushrooms and pistachios
Camembert baked in a pistachio batter
risotto with pistachios

HAZELNUTS

Like other nuts, these too lower the bad cholesterol level. They are rich in vitamin E, but distinguished by the level of folic acid and vitamin B, reducing the risk of heart disease and cancer. Hazelnuts have anti-inflammatory, antiviral and antibacterial properties. They also have beneficial effects on heart work.

Sweet dishes:

in a mixture of nuts and dried fruits with yogurt
addition to oatmeal
in energy bars
cake with hazelnuts

Dry dishes:

risotto with green peas and hazelnuts
brussels sprouts with hazelnuts and cranberries
tagliatelle with goat cheese and hazelnuts

COCONUT

Coconuts are used in the form of coconut meat, dessicated coconut, coconut milk and coconut oil. It has a very distinctive flavor. Unfortunately, contains a lot of saturated fatty acids, so be careful with the consumption of this variety. On the other hand, the construction of a coconut fatty acids differ from the majority of construction fatty animal products – the metabolism of these acids is faster, and they are absorbed from gastrointestinal tract directly into the portal vein, so they aren’t deposited as adipose tissue. Instead, they are a readily available source of energy. Coconut milk is the main ingredient in Indonesian cuisine It also has the least protein among all varieties. It is rich in fiber, potassium, magnesium and phosphorus. Coconut oil prevents the build-up of bacteria which cause tooth decay in the mouth. Coconut also exhibits antiviral properties.

Sweet dishes:

in a mixture of nuts and dried fruits with yogurt
addition to oatmeal
in energy bars
topping for cakes
baked goods (e.g. rafaello, coconut cake, coconut pana cotta)

Dry dishes:

batter(often for fish or meat)
thai curry with coconut milk
pumpkin cream soup with coconut milk
spicy coconut rice
coconut milk

MACADAMIA NUTS

The biggest delicacy in Australia, in our kitchen virtually absent (though available in stores). They have a very hard shell and contain the most fat of all nuts (up 76%), but little protein (approx. 8%). The high caloric value is compensated by a fair amount of fiber and iron. The high content of monounsaturated fatty acids helps the body fight with atherosclerosis, coronary artery disease and heart attacks. They also have great effect on our skin and nails.
Note: Macadamia nuts are toxic to dogs. Even a minimal amount can cause vomiting, convulsions, and even hypothermia.

Sweet dishes:

in a mixture of nuts and dried fruits with yogurtDweet way:
macadamia nuts in caramel
honey and macadamia nuts tart
brownie with macadamia nuts

Dry dishes:

chicken in a crumbled macadamia nuts batter
basil pesto with macadamia nuts
rucola salad with awokado, mango and macadamia nuts

BRAZIL NUTS

Brazil nuts are one of the richest sources of selenium, which exhibits antioxidant properties. They influence the heart positively, lower the bad cholesterol level, improve concentration and increase immunity. High oleic acid content protects the skin against water loss.

Sweet dishes:

in a mixture of nuts and dried fruits with yogurt
addition to oatmeal
in energy bars

Dry dishes:

green bean with brazil nuts
kale salad with grapes and brazil nuts
brazil nuts vegan cheese

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Sources:
http://www.poradnikzdrowie.pl/zywienie/co-jesz/ktore-orzechy-sa-najzdrowsze-dietetyczny-przeglad-orzechow_38591.html
http://www.poradnikzdrowie.pl/zywienie/co-jesz/kokos-orzech-kokosowy-wlasciwosci-i-wartosci-odzywcze_35057.html
http://www.mowimyjak.pl/zdrowie/diety-i-odchudzanie/orzechy-w-diecie-jakie-wartosci-odzywcze-maja-orzechy-dlaczego-warto-jesc-orzechy,97_48235.html
https://pl.wikipedia.org/wiki/Orzechy_(bakalie)