Food

The 7 Kinds of Chestnuts That Protect the Heart

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Types of Chestnuts that Protect the Heart, control weight and improve health. In addition, known to be a very healthy food group, high in protein, unsaturated fats, vitamins and minerals, oil seeds (Chestnuts) can not be left out of the diet. Some of them stand out for further protecting the cardiovascular system."Some of these foods are especially rich in monounsaturated and polyunsaturated fats, nutrients that act positively on blood lipid levels. Maintaining the proper levels of these lipids, such as cholesterol, is key to reducing the risk of developing cardiovascular disease, "explains nutritionist Maria Carla Leone.

Even with all these benefits, you must be careful when consuming the oil seeds (Chestnuts). "Because they are sources of fat, these foods are highly energetic and can contribute to increase daily energy intake, leading to weight gain, "he warns. nutritionist. So check it out nowThe 7 Types of Chestnuts that Protect the Heart:

Nuts:Nuts are one of the bestChestnutsthat Protect the Heart. Well, and an excellent source of omega-3 unsaturated fatty acids, nuts are great for the brain. In addition to improving memory and helping to stabilize mood, the fruit also protects the neurons against the action of free radicals.This property of nuts prevents brain aging, which in turn reduces the risk of neurodegenerative diseases such as Alzheimer's, Parkinson's and dementia. But the benefits of walnuts do not stop there: the seeds of slightly bitter taste also have a high content of vitamin E (greater than that of other oil seeds).

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A powerful antioxidant, vitamin E prevents inflammation and protects the health of blood vessels. Thus, it reduces the formation of possible blood clots, improves blood flow to the muscles and other organs and tissues of the body and still low breaks the blood pressure. Nut consumption is also associated with a reduction in the risk of various types of cancer (including breast and prostate) and heart problems such as heart attack and arteriosclerosis.

For those who practice physical activity, nuts are a great addition to the menu because they increase the supply of oxygen and other nutrients for muscle fibers during and after exercise (improving performance and after training).
Those who are worried about losing weight should not see the fruit as an enemy, even though the calories in nuts (35 kcal per unit) are not exactly low.

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As they contain polyunsaturated fats, zinc, magnesium, potassium and B vitamins, nuts bring satiety and may even lessen the urge to eat sweets. Recommended amount: five small nuts per day, or the equivalent of approximately 150 calories.

Chestnut of Pará:Chestnut of Pará is one of the main Chestnuts that Protect the Heart. For its high content of selenium and magnesium, the chestnut is a great antioxidant food and also a good source of omega-3 fatty acids. Two fruits a day (a portion equivalent to 53 calories) are enough to guarantee all the benefits of Brazil nuts: decreased stress and anxiety, improved mood, prevention of circulatory problems and balance of heartbeat cardiac disorders. It is from the Amazon forest that comes one of the best oleaginous (Chestnuts) for health and fitness.Thanks to the high content of antioxidants (one of them being glutathione peroxidase, an enzyme that needs selenium to be synthesized), the chestnut of Pará also acts in the prevention of cancer, Alzheimer's, diabetes, obesity and hypertension. Because it brings satiety, reduces inflammation and balances the thyroid (which also needs selenium to function properly), Pará chestnut is also a good addition to the weight loss diet.

Cashew nut:A good Choice of Chestnuts that Protect the Heart is Cashew Nut. For like walnuts, cashew nuts contain zinc, a mineral that performs a number of important functions in the body and is critical in preventing cases of anemia. Protecting the cardiovascular system, antioxidant function, hormonal balance, strengthening of the immune system and growth and muscle regeneration are some of the benefits of zinc to health.A ¼ cup serving of chestnut is enough to get 23% of the daily necessities of the mineral (as well as 162 calories, 16 grams of fat, 4 grams of protein and grams of fiber to feed). Another important nutrient found in these oilseeds (Chestnuts) is arginine, an amino acid well known to academics.

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As a precursor to the synthesis of nitric oxide (a gas with a vasodilatory effect), arginine promotes an increase in blood flow for muscles - an effect that translates into better performance during training and greater ability to recover after activity physical. Cashew polyunsaturated fats also serve to reduce LDL (cholesterol tends to settle inside the vessels) and raise rates of HDL, cholesterol with cardio function protective.

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Macadamia:Among all the Chestnuts that Protect the Heart, macadamia is the one with the highest fat content and the lowest concentration of proteins and carbohydrates. These properties make macadamia one of the best foods for the diet of proteins and other diets with low carbohydrates.Main Nutrients of Macadamia:monounsaturated fatty acids, copper, phosphorus, calcium, magnesium, manganese and vitamin B1. Together, these minerals and vitamins help reduce the risk of diseases such as metabolic syndrome, hypertension and diabetes.
Macadamia also contains flavonoids, chemical compounds that prevent oxidative stress, reduce inflammation.

Other Benefits of Macadamias:They are rich in omega 7 (also known as palmitoleic acid), a type of monounsaturated fatty acid that participates in the formation of enzymes that control fat burning and reduce appetite;
Also by the action of palmitoleic acid, the macadamias elevate the metabolism and reduce the accumulation of fat;

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Improve cognitive function (macadamia contains copper, mineral necessary for the synthesis of neurotransmitters); Contribute to health bones and teeth: phosphorus and calcium present in macadamiae participate in bone mineralization and healthy.
Despite all the benefits of macadamia to health, the fruit has a high energy value (22 calories per unit) and should preferentially to replace other, less healthy fats (so as not to Weight).

Almonds:Almonds are one of the best Chestnuts that Protect the Heart. For the skin of almonds concentrates a good part of the benefits of these oil seeds (Chestnuts) and it is there that they find antioxidants like phenols, flavonoids and phenolic acids. A study published in the Journal of Agricultural and Food Chemistry revealed that a single serving of 28 grams of almonds presents the same antioxidant concentration as a cup of steamed broccoli or a cup of green tea.Also a source of monounsaturated fats, vitamins B1 and E, and minerals magnesium, copper, calcium and zinc, the almond is an excellent food cardioprotector. According to a research published in the scientific journal Circulation, people with high cholesterol level in the showed a significant reduction in their risk factors for heart disease after consuming almonds.

Because of their high nutritional value, the presence of fibers and the fact that they have a low glycemic index, almonds can be part of the calorie restricted diet menu. Amount of calories of the almond kcal per unit.

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Hazelnut:Hazelnutis one of the main Chestnuts that Protect the Heart. For, although it is less well known in Brazil than the other oilseeds (Chestnut), the hazelnut is contribute directly to the improvement of one of the main risk factors for heart diseases: cholesterol high. The fruit provides twice the monounsaturated fats of cashew nuts, and their omega-9 fatty acids contribute to a reduction in LDL cholesterol while HDL.Another Benefit of Hazelnut in Heart Protection:Walnut contains B vitamins and magnesium, nutrients that reduce inflammation and also decrease the oxidation of low density lipoproteins (LDL cholesterol).

Check out other reasons for you to include more hazelnuts in your diet:The seed contains phytochemicals - such as quercetin, proanthocyanidins, and kaempferol - that stimulate brain function, improve circulation and reduce some of the symptoms related to allergies; Hazelnuts contain a high content of vitamin E, and are great allies of skin health, nail and hair;

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Also due to the great concentration of vitamin E in the walnut, the hazelnut improves the energetic metabolism, favoring the mobilization of fat reserves; The calcium, magnesium and potassium present in the fruit act in the regulation of the pressure arterial. As each hazelnut contains, calories, ten daily units of this are already sufficient to get all the benefits of the oilseed without there being an exaggeration in the calories.

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Peanut:Peanut is a good alternative of Chestnuts that Protect the Heart. In addition, although it is technically a legume (from the same family of beans and peas), peanuts are in this list of the main types of oleaginous (Chestnuts) because its high fat and protein content makes it a great food for those who are concerned about health - and the balance.Approximately 44-46% of the peanut is composed of fats, mainly mono-and poly-unsaturated fats (consisting of oleic acid and linoleic acid). And of each 100 grams of the peeled seeds, 25 grams are of proteins of high biological value. Being therefore rich in omega 6 fatty acids and naturally low in carbohydrates, peanuts are good foods for gaining muscle mass and reducing body fat rates.

Other properties of peanut:The legume is highly nutritious, containing all the B vitamins, vitamin E, magnesium, phosphorus, calcium and manganese. Like grapes, peanuts contain resveratrol, an antioxidant that reduces cellular oxidation and slows down aging. The substance also protects the heart and decreases the risk of developing certain types of cancer;

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In addition to resveratrol, peanut contains other antioxidants: isoflavones, phytosterols, and p-coumaric acid, which act together to keep you healthy; Due to their healthy fats, vitamins, minerals and antioxidants, peanuts promote glycemic control, reduce the risk of obesity and prevent the formation of gallstones biliary. Calories from peanuts: 165 kcal (30 grams serving).

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