Nuts occupy an important place among products that have a beneficial effect on human health.
What makes nuts so healthy? How many nuts should you eat daily to get the most benefit? Can frequent nut consumption cause allergies? Svetlana Shokur , medical expert at INVITRO, answers these questions.
What are the benefits of nuts for our body? In what situations is it recommended to include them in your diet?
Nuts are recommended for consumption by doctors of various specialties due to their rich chemical composition, good digestibility and beneficial effects on the heart, blood vessels and nervous system.
Those who regularly include nuts in their diet have a lower risk of developing coronary heart disease, heart attack and cancer.
In addition, eating nuts has a positive effect on the hormonal system and has anti-inflammatory and pronounced antioxidant effects, reduces stress levels, which is especially important for people experiencing high physical and intellectual stress, as well as for the elderly.
Nuts are one of the leaders among plant products in terms of high-quality protein content, which is almost completely absorbed by the body, healthy fats (for example, 100 g of walnuts contain 10 g of omega-3), as well as fat-soluble vitamins A and E, microelements (calcium, magnesium, zinc) and healthy fiber.
What health risks can nuts pose? What symptoms might indicate this?
Despite all the positive properties, nuts have some disadvantages. Firstly, they are high-calorie products due to the fat content.
On average, 100 grams of nuts contain about 650 calories, which is almost a third of the average person's daily calorie intake. Nuts are nutritious and quickly satiate, making them a great choice for a quick snack.
However, the pleasant and rich taste of nuts can easily distract from quantity control, which will lead to overeating and excess calories, and therefore to weight gain.
It is also not recommended to consume nuts without control for people with digestive problems, as this can cause heaviness and discomfort in the abdomen, bloating, increased gas formation and even stool disorders.
People with diabetes, kidney disease and cardiovascular disease should pay attention not only to the amount of nuts consumed, but also to the quality of the product.
Salted kernels, nuts in glaze, caramel, sugar syrup or honey can cause an increase in blood pressure and blood glucose levels.
However, the greatest health risk from nut consumption may be for people prone to allergies.
How does nut allergy manifest itself and how can it be recognized?
According to statistics, about 20% of the adult population and 5% of children have an allergy to nuts.
In our country, the most common allergy is to hazelnuts and walnuts, while eating pine nuts can be quite safe.
The first signs of an allergic reaction to nuts are usually swelling of the lips, tongue and palate, a burning and itching sensation in the mouth and throat, skin symptoms in the form of small rashes around the mouth or symptoms of rhinoconjunctivitis: mucous discharge from the nose, difficulty breathing through the nose, itching and burning in the nasal cavity and in the eye area.
In case of hypersensitivity to the nut allergen, anaphylactic shock may develop with a drop in blood pressure, suffocation and respiratory arrest, even fatal.
If a person does not have an allergy, can one develop over time, for example, if they eat nuts too often and in large quantities?
Frequent consumption of nuts is not a factor in the development of allergies to this product in humans. However, in people with a genetic predisposition to nut allergens, contact with even trace amounts can cause a violent reaction.
That is why on the label of some potentially dangerous products the manufacturer indicates that the composition “may contain traces of nuts”.
According to generally accepted guidelines for healthy eating, the recommended amount of nuts for daily consumption is about 30 grams.
This is equivalent to about 16-20 almonds, 5 shelled walnuts or about 40 shelled pistachios.
Increasing your daily serving of nuts will not increase their beneficial effects on the body, but, as mentioned earlier, it can contribute to weight gain and cause various side effects.
To preserve healthy fatty acids and vitamins, preference should be given to fresh nuts (they are usually heavier in weight), as well as nuts in the shell: peeled and packaged kernels quickly oxidize and can change their taste.
The absorption of minerals from nuts that are roasted or soaked in water is improved due to their lower phytic acid content.
Earlier we wrote about why you shouldn’t drink water before bed .
