Nuts are really healthy

by André Mostard
Talking about nuts, we don’t mean peanuts. Peanuts are legumes and therefore no nuts. Nuts are often considered as thickeners. But is that really true? Unsalted, unsweetened and unroasted nuts contain good nutrients. They contain magnesium, calcium, potassium, iron, copper, and selenium. Reason enough to buy nuts and enjoy them.
Satisfied feeling
Various studies show that nuts are a good addition to your daily diet. Nuts contain, in addition to the previously mentioned vitamins and minerals, unsaturated fats, fibers and proteins as well. Nuts are therefore perfect as a meat substitute and they fit into a vegetarian diet.
Good for the vessels and lowering blood pressure
Amino acids are good for your body. There are over 250 different amino acids. For humans there are 8 amino acids that our bodies can’t produce. So we have to get this in a different way. Nuts contain arginine, which is an amino acid also. This amino acid enhances the dilation of blood vessels. So you get wider vessels and therefore the blood can flow more freely through the body.
Unsaturated fats cholesterol lowering
Unsaturated fats are OK. These fats are found in oils and nuts, among other things. Nuts can therefore help to lower your cholesterol. Saturated fats can your raise cholesterol level. Walnuts, almonds and hazelnuts are rich in unsaturated fat. The other nuts contain less unsaturated fat. Check the information on the packaging.
The eye wants something too
Do we only eat nuts for the inside of our bodies? No, nuts are good for the outside as well. They contain vitamin E, proteins and magnesium. That is good for your hair, nails and your skin. In addition, proteins are also good for your muscles and magnesium can reduce muscle pain.
The right amount in your mouth
A bag of walnuts is tasty but also… too much. A handful (30 grams) per day is sufficient. You can eat this in between or use it in a meal.
What can I look out for?

• Eat unsalted, unroasted and unsweetened nuts. When nuts are processed they lose their nutritional value. Salt also increases your blood pressure!
• You can divide 30 grams of nuts into several portions. So in the morning and in the evening a couple is certainly not a problem.
• The fresher the nut, the more nutrients you get. The older the nuts, the more loss of nutrients.
• Nuts lose their taste due to air and light. That is why I put them in an empty can.

André Mostard is a sports nutrition coach and has been active in the sports world for more than 30 years. André regularly writes an article for ODS with useful practical tips to make you feel good!
Sports nutrition coach André Mostard