Unfailing after Christmas lunch, must be chosen and consumed with some forethought. Eight walnuts are good, even after a meal. But they are very caloric: do not exaggerate with quantities
It's not really Christmas if, at the end of the meal, the classic dried fruit tray is not offered. Walnuts, hazelnuts, peanuts, almonds, pistachios. Do you think you are exaggerating? In reality, with the due precautions, a bit 'of dried fruit can do well and help reduce damage from saturated fats, such as those found in meats, meats and cheeses, all great protagonists of the rich party lunches. According to a study by the Policlinico di Barcellona, published on the Journal of the American College of Cardiology, the unsaturated fatty acids of oily seeds (walnuts, hazelnuts, pine nuts, peanuts, sunflowers) have a protective effect, if consumed in the same meal, and perhaps right at the end. In particular, 8 walnuts (about 28 grams) help protect the coronaries from the negative effects of saturated fat and LDL cholesterol. Even more olive oil, as oil seeds contain more polyunsaturates. Both nuts and olive oil contribute to reducing inflammatory and oxidative reactions in the arteries, but nuts, in addition, preserve elasticity and flexibility.
Dried fruits, which to eat?
Dried fruit is part of a proper diet and has a preventive function on various diseases, such as cardiovascular diseases. But which is better to choose, especially for our Christmas lunchtime basket?
WALNUTS. We know that they contain omega-3 fatty acids that have a protective effect on the heart and help prevent atherosclerotic lesions of the walls of blood vessels. The American Food and Drug Administration, for years, recommend eating 8 a day.
HAZELNUTS. Unfortunately, many of their precious ones substances, such as vitamins A, B1, B2 and E, are lost during toasting. But the manganese containing active digestive enzymes: facilitates the synthesis of fatty acids and cholesterol and promotes the metabolism of proteins and carbohydrates. Hazelnuts contribute to the health of the digestive system, help intestinal transit and elimination of toxins.
ALMOND. They are rich in precious substances, such as potassium, calcium and phosphorus, which are important for the bones. I'm very recommended for vegetariansbecause they contain so many proteins, about 20 grams per pound. And they are a valid help against constipation.
PEANUTS. They are the most "thin", because they have less than 50 grams of fat per hectare, and are rich in potassium, phosphorus, calcium, proteins and iron.
PISTACHIOS. Avoid serving (and eating) those toasted and very salty. In the "natural" version, they have many virtues, including vitamin E, an antioxidant that works against free radicals and, therefore, against aging.
Eye to calories
Dried fruit has many virtues, but it remains a very caloric food: a pound of walnuts provides about 582 calories, a third of the energy an adult woman needs in a day. So, eat it without remorse but, at the octave, lay the nutcracker!
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