Interest in the health benefits of nuts, such as almonds, hazelnuts, walnuts, cashews and pistachios, or legumes like peanuts, has increased among the population. Not surprisingly, all of them are very good foods, nutritionally speaking. We tell you why!

As a whole, nuts contain a very healthy mono and polyunsaturated fat profile. They contain proteins, soluble and insoluble fiber, vitamins E and K, folates, thiamine, minerals such as magnesium, copper, potassium and selenium, and antioxidant substances, carotenoids, and phytosterols with recognized benefits for human health.

Nuts and peanuts have characteristics that can benefit human health. Particularly, in reference to the prevention and treatment of diseases.

Due to their high energy contribution, calories, it was thought that their consumption could increase weight gain. However, the opposite has been observed. Their consumption can help with satiety control and the increase in calorie expenditure derived from their digestion (thermogenesis).

The presence of these foods in the regular diet promotes a higher quality diet, due to their high content in unsaturated fats, proteins, fibers, vitamins, minerals and bioactive compounds with antioxidant potential.

Moreover, regular consumption of nuts shows benefits due to their action in the prevention and treatment of risk factors for chronic diseases, such as the metabolism of fats and sugars, oxidative stress and inflammation. Risk factors that, if neglected, could trigger high cholesterol, blood pressure and sugar among others.

Therefore, the conclusion is that it is recommended to include nuts in our regular diet; assorted nuts that are not fried and with no added salt, around one handful (25-50g) per day.

How do we include them in the diet? It's very easy. By adding them to a natural yogurt, salad or eating them directly, having a handful in the morning at work. Any time of day is good to enjoy the delicious taste of nuts.