Composition, calorie content, energy value, glycemic index of nuts, benefits and harms

Nuts are high-calorie, nutritious seeds for trees and shrubs. Real nuts include chestnuts, walnuts, pecans, and hazelnuts. There are also macadamia, peanuts, cashews, almonds, pistachios, cedar seeds, which do not belong to nuts in the botanical sense, but are called so in everyday life. They all taste good.

From the article you will find out how many calories are in nuts, protein or carbohydrates, what are their benefits and harms to the body.

Nut composition

Most nuts are high in protein and fat and low in carbohydrates. Calorie content depends on the species and varies from 400 to 700 kcal per 100 g. There are more and less satisfying varieties.

They contain many saturated and unsaturated fatty acids, vitamins A, E, D, thiamine, riboflavin, nicotinic, pantothenic, folic, ascorbic acids, rutin. Pecans and cashews are rich in potassium, magnesium, calcium, phosphorus, iron, selenium, zinc. They contain choline, phosphatidylinositol, fiber.

The glycemic index, despite the high calorie content, is low due to the low carbohydrate content. Almonds, cashews, peanuts, hazelnuts,walnuts and pine nuts have a glycemic index of 15.

BJU and nut calories are presented in the table.

The most high-calorie nuts are pine nuts, the lowest-calorie ones are chestnuts. The first place in terms of protein content is occupied by peanuts and pine seeds. Most of all iron is found in pistachios.

The benefits of nuts

Most varieties are high in calories, making them beneficial for low-weight people. The high protein content of peanuts and pistachios contributes to the physical development of children and adolescents. Protein helps you gain muscle mass. It is useful for people who play sports.

The high zinc content supports the endocrine function of the pancreas and stimulates the production of insulin. Selenium, which is especially abundant in brazil nut, essential for the proper functioning of the thyroid gland and the prevention of cancer.

Pistachios rich in iron, therefore, useful for people with anemia and frequent blood loss. Phosphorus is essential for the synthesis of the body's main energy donor, ATP (adenosine triphosphate). It is also needed for brain activity.

Attention! The low glycemic index of the product and the low amount of carbohydrates make it safe for people with diabetes and insulin resistance. Pistachios and cashews are included in the diet on a low-carb diet.

Phosphatidylinositol, found in pecans, hazelnuts and almonds, it increases the sensitivity of cells to the pancreatic hormone insulin. Choline is useful for the liver and is necessary for the synthesis of the neurotransmitter acetylcholine, which mediates neuromuscular transmission.

Amino acids, contained in peanuts, pistachios, macadamia and other high protein varieties act as natural antidepressants. Tyrosine, phenylalanine, tryptophan are necessary for the body for a good mood. Thyroid hormones are synthesized from tyrosine, as well as dopamine, the main mediator of pleasure. Tryptophan is converted to melatonin and promotes sound sleep.

Arginine - amino acid - used by the body as a donor of nitric oxide, which dilates blood vessels. Relieves spasms of smooth muscles of organs and helps to lower blood pressure.

Unsaturated fatty acids, available in all varieties, are needed for the activity of the heart. Potassium also ensures the normal activity of the myocardium, relieves cramps in the calf muscles, and eliminates muscle tension.

For women

Unsaturated fatty acids are essential for the formation of prostaglandins, which promote the ovulation process and support a woman's fertility (the ability to produce offspring). Due to the content of the antioxidant selenium, Brazil nuts are useful for the prevention of breast, ovarian and uterine cancer.

Without the normal functioning of the thyroid gland there is no good looks. With a lack of selenium, which is abundant in Brazil nuts, hypothyroidism develops, which makes a woman lose eyelashes, eyebrows, hair, and gain weight.

Zinc in cashews and pecans helps support reproductive health and fertility in women. This antioxidant prevents premature aging.

Phosphatidylinositol in hazelnuts and almonds increases the sensitivity of receptors to insulin, which is important in polycystic ovary syndrome, in which insulin resistance must be eliminated.

Almonds contain amygdalin, which is known for its anti-cancer properties.

What nuts are good for men

Due to the high content of arginine, almonds, pistachios, peanuts and cashews promote vasodilation, including the corpus cavernosum, which improves erection. Zinc and Vitamin E support reproductive health.

The high content of tyrosine in peanuts, hazelnuts, pistachios and almonds increases the level of the pleasure hormone dopamine and decreases prolactin, which leads to decreased sex drive, weight gain and abdominal growth.

Harm and contraindications

Peanuts, macadamia, cashews - high-calorie and fatty foods... Therefore, overweight people are better off not overusing them. The high content of lipids makes them not the most easily digestible food for people with diseases of the pancreas, liver, and gastrointestinal tract.

They contain phytic acid. It is an antinutrient that binds minerals (calcium, magnesium, etc.) in the digestive tract and interferes with their absorption.

Peanuts, hazelnuts and other varieties are protein products that can cause an allergic reaction in people prone to it. A rash, itchy skin, redness are far from the worst consequences of intolerance. Anaphylactic shock and Quincke's edema are life-threatening conditions that require urgent medical attention.

Conclusion

Nuts have many health benefits. They are tasty and satisfying, rich in vitamins and minerals, fatty and amino acids. However, with all the benefits, nuts are contraindicated for people suffering from pancreatitis, fatty liver disease, hepatitis of various etiologies, and a tendency to allergies.