{"id":2010,"date":"2016-10-31T00:00:00","date_gmt":"2016-10-31T00:00:00","guid":{"rendered":"http:\/\/quiropractica1.iamacookie.com\/?p=2010"},"modified":"2016-10-31T00:00:00","modified_gmt":"2016-10-31T00:00:00","slug":"8-beneficios-saludables-de-los-frutos-secos","status":"publish","type":"post","link":"https:\/\/quiropractica1.com\/en\/8-beneficios-saludables-de-los-frutos-secos\/","title":{"rendered":"8 Healthy Benefits of Nuts and Dried Fruits"},"content":{"rendered":"<div class=\"vgblk-rw-wrapper limit-wrapper\">\n<p>Nuts are an excellent choice for those looking to improve their health naturally. Discover how these foods can transform your well-being and boost your diet.<\/p>\n<p>Dried fruits are a very popular food. They are delicious, advisable and can be enjoyed in all types of diets. Despite being high in fat, they also have countless benefits for your health (and weight). <strong>What are nuts and dried fruits?<\/strong> Nuts are considered fruits. However, unlike most fruits, they are not sweet and are high in <span style=\"text-decoration: underline;\">grease<\/span>. These have a hard outer shell that must be broken to access the fruit inside. Fortunately, you can also find peeled nuts on the market. Here is a list of the most commonly consumed nuts:<\/p>\n<ul>\n<li><a href=\"https:\/\/authoritynutrition.com\/9-proven-benefits-of-almonds\/\">Almonds<\/a><\/li>\n<li>Brazil nut<\/li>\n<li>Cashew nuts<\/li>\n<li>Hazelnuts<\/li>\n<li>Macadamia nuts<\/li>\n<li>Pecan nut<\/li>\n<li>Sprockets<\/li>\n<li>Pistachios<\/li>\n<li>Walnuts<\/li>\n<\/ul>\n<p>Although peanuts are technically \u00a0<a href=\"https:\/\/authoritynutrition.com\/legumes-good-or-bad\/\">legumes<\/a>\u00a0such as peas and beans, are often considered nuts because of their similar nutritional profile and characteristics. Let's take a look at the top 8 nutritional benefits of nuts and dried fruits.<\/p>\n<ol>\n<li><strong> Nuts are a great source of nutrients.<\/strong><\/li>\n<\/ol>\n<p>They are highly nutritious. 28 grams of trail mix are:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>173<\/li>\n<li><strong>Protein:<\/strong>5 gr<\/li>\n<li><strong>Fats:<\/strong>16 grams, including 9 grams of monounsaturated fats<\/li>\n<li><strong>Carbohydrates:<\/strong>6 gr<\/li>\n<li><strong>Fiber:<\/strong>3 gr<\/li>\n<li><strong>Vitamin E:<\/strong>12% of CRD<\/li>\n<li><strong>Magnesium:<\/strong>16% of CRD<\/li>\n<li><strong>Phosphorus:<\/strong>13% of DRD<\/li>\n<li><strong>Copper:<\/strong>23% of CRD<\/li>\n<li><strong>Manganese:<\/strong>26% of CRD<\/li>\n<li><strong>Selenium:<\/strong>56% of the RDI<\/li>\n<\/ul>\n<p>Some nuts have a higher amount of certain nutrients than others. For example, one Brazil nut alone provides more than 100% of the CRD of selenium. The carbohydrate content of nuts varies widely. Hazelnuts, macadamia nuts and Brazil nuts have less than 2 grams of digestible carbohydrates per serving, while cashews have almost 8 digestible carbohydrates per serving. In fact, nuts are generally a\u00a0<a href=\"https:\/\/authoritynutrition.com\/44-healthy-low-carb-foods\/\">excellent food<\/a>\u00a0to have in a low carbohydrate diet. \u00a0 <strong>Conclusion<\/strong>Nuts are high in fat, low in carbohydrates and a great source of several nutrients, including vitamin E, magnesium and selenium.<\/p>\n<ol start=\"2\">\n<li><strong> Nuts are rich in antioxidants<\/strong><\/li>\n<\/ol>\n<p>Nuts are a source of antioxidants. Antioxidants help control free radicals, which are unstable molecules produced as a normal part of metabolism. Free radical production increases in response to strong sun exposure, stress, pollution and other causes. Although free radicals can play a beneficial role in immune response, having too many can lead to cell damage. When your free radical level is too high, your body is in a state of oxidative stress, which increases the risk of disease. Antioxidants in plant foods, including polyphenols found in nuts, can combat oxidative stress by neutralizing free radicals so they cannot damage cells. CARO is a method that measures a food's ability to fight free radicals. One study found that the CARO of nuts was higher than in fish. Research has shown that antioxidants in nuts and almonds can protect the delicate fats in cells from oxidative damage. In one study, 13 people consumed walnuts, almonds or a controlled diet meal on three separate occasions. The nuts consumed led to higher levels of polyphenols and significantly less oxidative damage compared to the control meal. Another study found that two to eight hours after consuming whole pecan nuts, participants experienced a 26-33% drop in their levels of oxidized LDL cholesterol, a major risk factor for heart disease. However, other studies in older people and people with metabolic syndrome found that pecans and cashews did not have a major impact on their antioxidant capacity, although some factors were improved. <strong>Conclusion<\/strong>Nuts contain antioxidants known as polyphenols, which can protect cells and LDL cholesterol from damage.<\/p>\n<ol start=\"3\">\n<li><strong> Nuts can help you lose weight<\/strong><\/li>\n<\/ol>\n<p>Although they are considered a high-calorie food, research suggests that nuts can actually help you lose weight. A large study called the PREDIMED study evaluated the effects of the Mediterranean diet. Analysis of data from a subgroup of the study found that participants who ate nuts lost an average of 5 cm from the waist, which is significantly more than participants who ate olive oil. Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. One study found that pistachios may also be helpful for weight loss. In a study of overweight women, those who consumed the almonds lost nearly three times the amount of weight and experienced a significantly greater reduction in waist size compared to the control group. What's more, even though the amount of calories in nuts are quite high, studies have shown that your body does not absorb all of them. This is because a portion of the fat gets trapped inside the fibrous wall of the nut during digestion. For example, the nutrition facts on a package of almonds may indicate that a 28 g 160-170 calorie serving has calories, but your body only absorbs about 129 of those calories. Similarly, contrary to what other studies had reported, recent studies have found that the body absorbs about 21% fewer calories from nuts and 5% fewer calories from pistachios. <strong>Conclusion<\/strong>Nuts have been shown to help promote weight loss rather than contribute to weight gain. Several studies have found that the body does not absorb all the calories in nuts.<\/p>\n<ol start=\"4\">\n<li><strong> Nuts and dried fruits help lower cholesterol and triglycerides<\/strong><\/li>\n<\/ol>\n<p>Nuts have remarkable effects on cholesterol and triglyceride levels. Pistachios help lower triglycerides in obese and diabetic people. In a 12-week study, obese people who ate pistachios had triglycerides that were almost 33% lower than the control group. The cholesterol-lowering power of nuts is believed to be due in part to their high monounsaturated and polyunsaturated fatty acid content. It has been shown that almonds and hazelnuts appear to reduce total cholesterol and LDL cholesterol and increase the level of HDL (\u00abgood\u00bb) cholesterol. One study found that hazelnuts whether chopped, sliced or whole have had similar beneficial effects on cholesterol. Another study found that consuming a mixture of 30 grams of walnuts, peanuts and pine nuts per day for six weeks significantly reduced all types of cholesterol except HDL in a group of women with metabolic syndrome. Several studies have shown that macadamia nuts lower cholesterol levels. In one, a moderate-fat diet with macadamia nuts reduced cholesterol as much as a low-fat diet. <strong>Conclusion<\/strong>Nuts can help lower total LDL cholesterol and triglycerides while increasing HDL cholesterol levels.<\/p>\n<ol start=\"5\">\n<li><strong> Nuts beneficial for type II diabetes and metabolic syndrome<\/strong><\/li>\n<\/ol>\n<p>Type II diabetes is a common disease affecting hundreds of millions of people. Having a disease called metabolic syndrome is strongly associated with type II diabetes. Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type II diabetes. First, nuts are low in carbohydrates and do not raise blood sugar levels. Substituting nuts for high-carbohydrate foods should lead to lower blood sugar levels. Studies suggest that nut consumption may also decrease oxidative stress, blood pressure and other health indicators in people with diabetes and metabolic syndrome. In a 12-week controlled study, people with metabolic syndrome who ate 25 grams of pistachios twice daily experienced a 9% decrease in fasting blood glucose, on average. In addition, compared to the control group, the pistachio-consuming group had greater reductions in blood pressure and C-reactive protein (CRP), a marker of inflammation related to heart disease. However, the results of studies are mixed and not all studies have found benefit from eating nuts in people with metabolic syndrome. <strong>Conclusion<\/strong>Several studies have shown that markers of blood sugar, blood pressure and other health indices improve when nuts are included in the diets of people with type II diabetes and metabolic syndrome.<\/p>\n<ol start=\"6\">\n<li><strong> Nuts may help reduce inflammation<\/strong><\/li>\n<\/ol>\n<p>Nuts and dried fruits have potent\u00a0<a href=\"https:\/\/authoritynutrition.com\/13-anti-inflammatory-foods\/\">anti-inflammatory properties <\/a>. Inflammation is your body's way of defending itself against injury, as well as bacteria and other potentially harmful pathogens. However, chronic (long-term) inflammation can cause organ damage and increase the risk of disease. Research suggests that nut consumption may reduce inflammation and promote healthy aging. In the large PREDIMED study of the Mediterranean diet, participants whose diets were supplemented with nuts experienced a 35% decrease in CRP and a 90% decrease in another marker of inflammation called interleukin 6 (IL-6) Some nuts have been effective in their power to fight inflammation in healthy people and in those with serious diseases. These include pistachios, Brazil nuts, walnuts and almonds. A three-month study found that when people receiving treatment for advanced kidney disease added a single Brazil nut to their daily diet, they experienced a significant reduction in inflammatory markers linked to heart disease risk. However, a study of almond consumption in healthy adults found that, although some inflammatory markers decreased, overall there was not much difference between the almond-consuming group and the control group. . <strong>Conclusion:<\/strong>\u00a0Research suggests that nuts may be helpful in reducing inflammation, especially in people with diabetes, kidney disease and other serious health problems.<\/p>\n<ol start=\"7\">\n<li><strong> Nuts are high in fiber<\/strong><\/li>\n<\/ol>\n<p>The <a href=\"https:\/\/authoritynutrition.com\/why-is-fiber-good-for-you\/\">Fiber<\/a>\u00a0provides many health benefits. Although your body cannot digest fiber, the beneficial bacteria that live in your colon can. Many types of fiber function as\u00a0<a href=\"https:\/\/authoritynutrition.com\/probiotics-and-prebiotics\/\">prebiotics<\/a>\u00a0or food for the beneficial bacteria in your gut. Your gut bacteria then ferment the fiber and convert it into beneficial short-chain fatty acids (SCFAs). These SCFAs have powerful benefits, including improving gut health and reducing the risk of diabetes and obesity In addition, fiber helps you feel full and reduces the number of calories you absorb from meals. One study found that increasing fiber intake from 18 to 36 grams per day can result in up to 130 fewer calories being absorbed.   These are the nuts with the highest fiber content per 28-gram serving:<\/p>\n<ul>\n<li><strong>Almonds:<\/strong>5 gr<\/li>\n<li><strong>Pistachios:<\/strong>9 gr<\/li>\n<li><strong>Hazelnuts:<\/strong>9 gr<\/li>\n<li><strong>Pecan nut:<\/strong>9 gr<\/li>\n<li><strong>Peanuts:<\/strong>6 gr<\/li>\n<li><strong>Macadamia:<\/strong>4 gr<\/li>\n<li><strong>Brazil nut:<\/strong>1 g<\/li>\n<\/ul>\n<p><strong>Conclusion<\/strong>Many nuts are rich in fiber, which can reduce the risk of disease, help keep you satiated, decrease calorie absorption and improve intestinal health.<\/p>\n<ol start=\"8\">\n<li><strong> Nuts may help reduce the risk of heart attacks and stroke<\/strong><\/li>\n<\/ol>\n<p>Nuts are extremely good for your health. Several studies suggest that nuts help reduce the risk of heart disease and stroke risk due to their benefits in lowering cholesterol levels, influencing LDL particle size, arterial function and inflammation. Studies have found that small, dense LDL particles may increase the risk of heart disease more than larger LDL particles. The PREDIMED study found that the group that consumed nuts had a significant decrease in small LDL particles and an increase in large LDL particles. What's more, HDL (\u00abgood\u00bb) cholesterol levels increased. In another study, people with normal or high cholesterol were randomly assigned to consume either olive oil or nuts in a high-fat meal. People in the nut group had better arterial function and lower triglyceride levels than the olive oil group, regardless of their baseline cholesterol levels. <strong>Conclusion<\/strong>Nuts can significantly reduce the risk of heart attack and stroke. That's because nuts increase LDL particle size, increase HDL cholesterol, improve arterial function and have other heart health benefits. <strong>Dried fruits are delicious, versatile and easy to find.<\/strong> \u00a0 Nuts are undoubtedly tasty and satisfying. They can be enjoyed in many ways, as nut creams or chopped and sprinkled on foods. It's actually quite easy to make your own <a href=\"http:\/\/www.greenkitchenstories.com\/homemade-nut-seed-butter\/\">homemade nut butter <\/a>\u00a0using any combination of nuts that you like. Nuts can be purchased in supermarkets or on the internet. They are available in a wide variety of options, including salted or unsalted, seasoned or plain, raw or roasted. In general, it is healthier to eat nuts raw or roast them in the oven at a temperature below 175\u00b0C. Roasted nuts are the next best option, but try to avoid roasted nuts in vegetable and seed oils. Nuts can be kept at room temperature, which makes them ideal for travel snacking. However, if they are going to be stored for a long time, a refrigerator or freezer will keep them fresher. At the end of the day, nuts will be a highly nutritious and tasty meal that can fit into any diet. Eating nuts on a regular basis is a very enjoyable way to improve health.<\/div>\n<p><!-- .vgblk-rw-wrapper --><\/p>","protected":false},"excerpt":{"rendered":"<p>Los frutos secos son una excelente opci\u00f3n para quienes buscan mejorar su salud de manera natural. Descubre c\u00f3mo estos alimentos pueden transformar tu bienestar y potenciar tu dieta. Los frutos secos son un alimento muy popular Son deliciosos, aconsejables y se pueden disfrutar en todo tipo de dietas. A pesar de ser altos en grasas,&#8230;<\/p>","protected":false},"author":3,"featured_media":2790,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[875],"tags":[868],"class_list":["post-2010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-consejos"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>8 Beneficios Saludables de los Frutos Secos | Matar\u00f3<\/title>\n<meta name=\"description\" content=\"8 Beneficios Saludables de los Frutos Secos - Informaci\u00f3n del Centre Chiropractic Matar\u00f3. Dr. Marc Bony, DC, quiropr\u00e1ctico titulado. 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