Nuts

One of the foods that we recommend to include in the vegetarian diet are nuts. Their great benefits make them to be considered as a superfood and in this lesson we will expand on this topic. It is classified as a nut and is the fruit of the walnut tree.

The walnut is native to Asia, but it has become so popular that it is known on all continents and is frequently used in kitchens. Spain is currently the largest consumer of walnuts in the world.

Types of walnuts: As you may know, there are many types of walnuts that differ mainly by their origin and uses. Here we show you the most popular ones:

• Pecan Nuts: They come from the American continent and have an elongated and smooth shape. They are known for having a great flavor and aroma, so they are used in kitchens to prepare mainly desserts and sauces.

• California walnuts: This type of walnut is the most famous and is used in all kinds of recipes. It is estimated that more than 70 percent of the nuts consumed in Europe, mainly in Spain, are of this type.

• Cedar nuts: These nuts from Russia are highly nutritious and have extensive health benefits. They reduce cholesterol in the body and contain 70% of essential amino acids.

• Walnuts: They come from the Spanish walnut tree and are consumed mainly in autumn. They have great antioxidant properties and their natural consumption is recommended.

Vitamins and minerals in walnuts: Walnuts are rich in numerous micronutrients such as:

• Minerals: they contain mainly minerals such as magnesium and potassium, the latter necessary in the body for protein production, muscle growth and heart health; they also contain phosphorus, essential for bone development and good memory; iron, an important mineral for the immune system and participates in the manufacture of hemoglobin; and finally zinc, a stimulant of the nervous system.

• Vitamins: Walnuts contain B vitamins (B1, B2, B3, B6 and B9). They maintain the optimal functioning of the brain, are used to treat certain psychological disorders such as mild depression and to combat kidney disease. They are also possessors of vitamin E, which confer antioxidant properties, preventing aging of the body.

Other nutrients: Walnuts also contain large amounts of polyunsaturated fatty acids, primarily omega-3. This makes walnuts a food that reduces triglycerides, the risk of arrhythmias, arteriosclerosis and improves circulation.

We can estimate that in a serving of 30 grams of walnuts we obtain about 1.6 grams of omega 3, enough to satisfy the need for fatty acids of men, which is 1.6 grams, and of women, which is 1.1 grams.

In addition, a diet containing 30 g