Nuts Revitalize and Help Fight Depression

Nuts are often excluded from diets by people trying to lose weight, who fear their high calorie content. Despite their high energy value and fat content, they should not be eliminated from the diet. In fact, it’s worth adding a handful of nuts daily as they are a valuable source of numerous nutrients.

It’s time to overcome the fear of calories, as nuts offer invaluable support for maintaining good health and youthful appearance. Contrary to popular belief, when consumed in moderation, they are not fattening and can actually accelerate weight loss.

The high calorie content of nuts is due to their high fat content. However, these fats consist solely of glycerol and monounsaturated or polyunsaturated fatty acids, including omega-3 and omega-6 acids. One of the omega-3 acids, EPA, is beneficial for the nervous system as it improves circulation in the brain and increases the speed of nerve impulse conduction.

Unsaturated fatty acids reduce the risk of heart attack by lowering the levels of harmful LDL cholesterol, which contributes to the development of atherosclerosis.

Nuts contain only small amounts of digestible carbohydrates but are rich in fiber. This not only ensures a long-lasting feeling of fullness but also prevents a rapid increase in insulin secretion after consumption. Therefore, they are an excellent snack for people with insulin resistance or diabetes.

Despite the fact that less energy is needed to store fats in fat cells than glucose, the low insulin level in the blood slows down the uptake of fats by these cells, allowing them to be used as an energy source before being stored as body fat. Thus, nuts are not as fattening as, for example, milk chocolate, which contains many carbohydrates with the same calorie count.

When on a diet, it is important to choose the right type of nuts. Avoid salted, roasted nuts that may have been processed using harmful hydrogenated vegetable oils or exposed to high temperatures that can destroy some vitamins. Nuts in honey or chocolate should also be avoided due to additional calories.

Peanuts (actually legumes, not true nuts) contain as much as 29g of protein per 100g. They are also the richest source of vitamin B3. However, peanuts are a very strong allergen, with up to 2% of people allergic to them, and even a small amount can cause anaphylactic shock in some cases.

100g of walnuts provide as much as 667 kcal, making them the most calorie-dense nuts. However, they contain the highest amounts of omega-3 and omega-6 fatty acids, and just four walnuts meet the daily requirement for these substances. Walnuts are also high in vitamin E, which improves skin elasticity, and folate (vitamin B9), which is essential for pregnant women and helps prevent abnormal development of the fetal nervous system. Walnuts are considered the most beneficial for health, and in Poland, they are also easily available fresh in the autumn.

Other good choices include hazelnuts, Brazil nuts, and almond seeds. However, it is important to remove the skin from almonds before consumption, as it contains phytic acid, which reduces the absorption of nutrients from food.

Brazil nuts are an excellent source of selenium, which boosts the immune system, prevents the development of cancer, and plays a role in thyroid hormone metabolism, essential for effective weight loss.

Cashew nuts are lower in calories but contain less protein and vitamins compared to, for example, walnuts.

Nuts stimulate the secretion of serotonin, the hormone that reduces appetite and has a positive effect on mood. They are recommended for people suffering from depressive disorders or persistent fatigue. Since nuts improve mood, it becomes easier to stick to a diet.

Nuts are an excellent snack that can easily be taken to work. A few will provide long-lasting satiety and prevent the urge to reach for an unhealthy alternative, such as a doughnut. They can also be used as an addition to salads, muesli, or yogurt.

When choosing peanut butter, make sure it does not contain trans fats, added sugar, or salt. Pure peanut butter has a nearly liquid consistency. However, it is essential to consume it in moderation, as excessive intake of nuts can lead to exceeding the daily calorie limit, delaying weight loss results.

Due to their high fat content, consuming nuts in excess may cause constipation and slow down digestion. It is better to avoid eating nuts straight from the package; instead, transfer them to a bowl and weigh them to control portions.

Thanks to their numerous benefits, nuts should be included in the diet of anyone without allergies who is trying to lose weight. A handful of nuts daily will not only not slow down the weight loss process but will significantly improve health, memory, and well-being. The antioxidants in nuts delay the aging of cells, while flavonoids have anti-inflammatory properties and improve blood vessel health, reducing the risk of stroke.