This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Nuts, recommended foods to nutritional deficiencies

A daily handful of nuts provides good dose of micronutrient-deficient diet, as folate, iron, magnesium and antioxidants

Eating a reasonable daily amount of natural nuts not "fat" and yet helps to alleviate nutritional deficiencies. These shortcomings are more noticeable at certain times of year. In young women, often due to follow strict diets for months to lose weight and unbalanced, as at this time, in the throes of thinning. But also diagnosed with increasing frequency among children and adolescents. With intent to avoid nutritional deficiencies associated with certain vitamins and minerals or deal with them, the dietary advice goes for making an intelligent selection of nutrient dense foods.

Those chosen to avoid deficiencies

- Picture: Mike Coombes -

The current diet, rich in meat and refined foods and low in vegetables and whole grains, involving medium and long term certain shortcomings. Epidemiological studies on dietary habits of the Spanish population have noted the inadequate intake of certain micronutrients, whose participation is critical in specialized functions of development or cell division, such as vitamin B9 or folic acid, minerals such as iron, calcium and magnesium, essential fatty acids or diversity of antioxidants. Regular consumption of nuts in the right measure addresses these dietary deficiencies. Nuts or no negative effect on fat or on body weight. Its use as an ingredient in recipes and diversity at different times of the day served to consume more often different and tasty.

Folic acid, pregnancy and cardiovascular health. In nuts out Vitamin B9 or folic acid, a compound necessary for cell physiology with specialized functions in the synthesis of genetic material (DNA, RNA). This vitamin is prescribed routinely to pregnant women or intend to become pregnant, just because their contribution is essential for proper formation of the central nervous system of the baby during the first weeks of pregnancy. Perhaps this is the most recognized role of folic acid, while unknown on the process of "detoxification" of homocysteine, an organic compound whose excess is associated independently with the development of atherosclerosis, in particular cardiovascular disease , cerebrovascular thrombosis.

Nuts, dried legumes after (200-300 micrograms of vitamin B9/100 g) and leafy vegetables (100-250 mg/100 g), for his particular contribution of folic acid help prevent deficiencies arising from the use resulting insufficient in the diet. Hazelnuts are nuts with the highest concentration of this vitamin (110 mcg per 100 g), followed by nuts (98 mcg), almonds (96 mcg to 36 mcg raw if they are toast), cashews (69 mcg) and pistachios (58 mcg).

The remaining nuts barely reach 30 mcg of folic acid per 100 g. A handful of nuts or mixing more concentrated (25 g) provides on average about 25-30 mcg of folic acid, nearly 10% of the recommended amount for adults, which is around 400 mcg daily.

Nuts help prevent deficiencies resulting from an insufficient intake through the diet

Complex of antioxidants. A diet rich in plant foods reduces the risk of developing various chronic and degenerative diseases. Its use is recommended as a preventive health and more by following unhealthy lifestyle habits that increase free radicals, such as smoking, maintaining a high level of stress, living in a contaminated environment, etc.. Science suspects that the antioxidants in foods contribute to health protection, although not known with certainty the role of more than 100 different types.

In the book "Nuts, health and Mediterranean cultures," the authors note that the nuts are the second richest antioxidant food, after the hip, between the test plants (fruits, berries, vegetables, grains, nuts and legumes) . Their total antioxidant content is above 20 mmol/100 g, according to the FRAP which expresses the concentration of antioxidants electron donors. In comparison, hazelnuts, almonds, Brazil nuts, macadamias, pine nuts, pistachios and cashews have relatively low antioxidant concentrations (between 0.95 and 0.18 mmol/100 g).

Most skin nuts contain 50% more antioxidants than fruits without skin, but for many (almonds, peanuts, hazelnuts) the custom is to remove it. The antioxidant content of the beans is almost four times higher skin without skin: 0.18 compared to 0.67 mmol/100 g.

Fiber: constipation, diabetes, cholesterol and obesity. Nuts are, behind whole grains, vegetables rich in fiber. Containing between 5 and 15 g per 100 g. Descending order, include macadamia nuts (15 g) and almonds (13 g) sesame seeds (11 g), pistachios (8 g), hazelnuts (7.5 g) and nuts (6 g) . A natural selection of food can consume 25-30 grams of fiber recommended for maximum benefits of this organic substance.

The functions of the different types of fiber (soluble and insoluble) are varied and go beyond regulate bowel movements and improve constipation. Adequate intake of food makes the most abundant allies against chronic diseases like diabetes, cholesterol and obesity. Decreases the rate of absorption of carbohydrates and represents a better management of blood glucose levels.

When you reach the colon intact, bacteria were present ferment fiber and volatile fatty acids generated in addition to contributing to the balance of intestinal flora, interfere with the hepatic metabolism of cholesterol, resulting in increased fecal elimination of cholesterol. In addition, sufficient intake of fiber provides fullness to the dishes and diet, and helps control appetite, vital support in case of following diets.

Energy to offset the great physical sport if practiced intense energy needs are greater, as is the case of children, pregnant and lactating women, or have certain illnesses, due to their average of 500-600 kcal per 100 g. Nuts also provide good doses of certain minerals, including iron, magnesium and calcium.

CULINARY HARMONY

The compositional analysis of food composition reflects its nutrients. Nuts, along with dried fruits, legumes and whole grains are the most densely nutritious. But they have a limiting component: its protein deficient due to its low content of an essential amino acid methionine, which is abundant in cereals. Hence, the recipes and dishes that combine both food grains and nuts, ensure a supply of complete vegetable protein of high biological value.

Delights with rice and millet, rice and nuts asparagus salad with pears or dried fruits, pistachio. Stronger dishes like rice with lamb and nuts, a vegetable or lighter only millet recipe with nuts.

Enjoy pasta: dishes as simple and yet so original like tagliatelle with almond sauce, noodles with peanut sauce, ravioli, spaghetti straps or with nuts, spaghetti with pine nuts or vegetable couscous.

Savoring desserts and breakfast: three cereals like muesli, rice with milk and hazelnuts, toasted bread with cottage cheese and hazelnuts and delicious and energy kanuts.

Author: By MAITE ZUDAIRE

www.consumer.es