Walnuts and Peanuts are good for health PART 2
Consumed rationally, some at a meal, walnuts does NOT lead to obesity, despite the fats they contain. Even if are not not the cheapest food, due to multiple possibilities of use, they will always offer a special culinary enjoyment.
Walnuts can be eaten raw, the practical and healthier way, with wholemeal bread, boiled cereals or flakes, with or without fruits (fresh or dried); from nuts can be prepared milk or cream or can be added to some foods. Alms is an excellent food, especially if, instead of sugar or honey would be sweeten with raisins or dates.
The proteins in nuts and oil seeds have a particularly good composition because the essential amino acids are present abundant. Vegetable proteins are easily digestible and do not require a very high gastric acidity as proteins of animal origin.
Eating walnuts at meals, in small amounts, makes the necessities of amino acid to be covered plentiful.
Fats from nuts and seeds oil are made of unsaturated fatty acids, but the necessary substances for the metabolism of these fats are present too. In this way is possible the optimally reevaluation of all nutrients without the negative effects of animal fats.
Peanuts have a little less fewer proteins – about 12% – but the fats they contain are better: 47% are represented by the oleic acid, a monounsaturated fatty acid, particularly valuable. Oleic acid is the most useful fat of our body and that should prevail in the daily food. Most fatty acids in olives and avocado are also represented by the oleic acids.
Peanuts contain a relatively high amount of vitamin E, which prevents the oxidation of polyunsaturated fatty acids.
Peanuts are part of the few oil varieties that contain Vitamin A, a natural antioxidant that hinder the tumors development. The B vitamins complex are well represented, especially vitamins B5 and B6.
Peanuts are an excellent source of minerals, like manganese, selenium and zinc.
In their natural form, fats in nuts and seeds also have antioxidants that prevent the forming of free radicals, which favors tumor growth. Therefore, it is recommended the use in their natural form, not oils extracted from them.
Walnuts were known in Greece centuries before our era. 100 years BC, the romans imported walnuts from Greece. In time, walnut cultivation was spread throughout Europe, for in 1562, to be mention also in England.
In the eighteenth century, the european Junglas regia walnut tree was taken also in America. Currently, California is the greatest producer of walnuts in the world.
The oily seed provides nutrients in a balanced form, very similar to nuts, and can replace the walnuts in many kitchen recipes.
Seed oil consists of polyunsaturated fatty acids that are found together with antioxidants that prevent their autooxidation. For this reason, adverse changes that occur during the oils extractions doesn’t occur in whole seeds, which are recommended to be consumed as such, because they can help to cover the necessities of essential fatty acids, providing extra wealth of vitamins, minerals and proteins of best quality.