Here’s nuts that boost your immunity
The nuts are fruits with a solid shell, generally impermeable. If sometimes they are responsible for severe allergies, they can also be a way to boost your immunity. In France, there are several terms to designate them: dried fruits, oleaginous dried fruits, nuts, etc. These designations include:
nuts,
cashew nuts,
pecans,
macadamia nuts,
brazil nuts,
the almonds…
Most of these fruits are characterized by strong energy intake, low protein and moderate carbohydrate content. Lipids are mostly composed of mono or polyunsaturated fatty acids. They do not contain cholesterol. Although it should not be abused, nuts are known for their anti-inflammatory activity. They would also protect against myocardial infarction and stroke if consumed at least once a week. These fruits are also rich in vitamin B and E and in mineral salts (magnesium, calcium, iron, selenium, phosphorus, etc.)
Immunity: eat a small handful of nuts every day
In the National Health Nutrition Program 2019-2023, it is also recommended to consume nuts: “a small handful per day because they are rich in Omega 3.” Isabelle de Vaugelas, dietician, nutritionist and doctor of pharmacy recommends : “to buy your nuts and oilseeds: organic, in bulk and natural (unsalted, unsweetened and unseasoned). »
Each nut ischampion in its category. Thus, a mixture of several fruits can be a good tip to give your body everything it needs to boost the immune system.
The dried almonds, pine nuts and cashews are particularly rich in magnesium . The majority of magnesium in the body is contained in the bones. The mineral is essential and necessary for the formation of bones, teeth and the normal functioning of nerves and muscles. In addition, the normal functioning of many enzymes in the body also depends on magnesium. The latter is also linked to the metabolism of calcium and potassium. If the magnesium level becomes too low (hypomagnesemia) this can cause nausea, vomiting, drowsiness, weakness, personality disorders, muscle spasms and tremors. In addition to nuts, magnesium can be found in large quantities in whole grains, quinoa and legumes, fatty fish and dark green vegetables (spinach, chard, watercress, etc.).
Nuts: almonds to increase your calcium intake
In addition to being rich in magnesium, dried almonds contain a lot of calcium. Almost all calcium is stored in the bones. However, a small amount is found inside cells, especially muscle cells, and in the blood.
Calcium is essential for bone formation, muscle contractions, normal enzyme function, blood clotting and normal heart rhythm.
In case of insufficient calcium consumption, the body mobilizes excess of it from the bones, which weakens them. This can cause osteoporosis. The latter refers to a bone disease characterized by a deterioration of bone tissue, which causes the bones to become very thin and fragile over time. Although osteoporosis is most common in older people, the disease can affect people of all ages.
Peanuts and walnuts: rich in protein and omega 3
The peanuts are the champions for providing the body with protein. The pecans are rich in lipids pistachios, they are rich in carbohydrates. These macronutrients are “essential to the body, they play a structural role (at muscle or skin level) but are also involved in many processes such as the immune response (antibodies), the transport of oxygen in the organism (hemoglobin), or digestion (digestive enzymes)” according to ANSES (National Agency for Food, Environmental and Occupational Health Safety.)
Nuts are beneficial for the functioning of the retina
Finally, the nut are rich in omega 3. These fatty acids are necessary for the development and functioning of the retina, brain and nervous system. In sufficient quantities, omega 3s can: reduce blood pressure in people with hypertension, reduce the amount of triglycerides in the blood and in people with cardiovascular pathologies, reduce cardiovascular morbidity and mortality.
