Saviors in note

1. Nuts are chock-full of healthy substances. And each nut has its own beneficial effect. One is good for cholesterol, the other for the eyes, heart or blood vessels…

1. Nuts consist of 50 to 70 percent fats. That is not bad at all, because they are mainly healthy unsaturated fats (85 percent of the nut fat). These help to lower the cholesterol level in the blood and thus reduce the risk of cardiovascular disease. The American Heart Association therefore recommends eating a portion of nuts (one to two hands) at least four times a week to keep the heart healthy. Of course as part of a healthy diet, because nuts are not a panacea for protecting the heart.

2. Nuts consist of 50 to 70 percent fats. That is not bad at all, because they are mainly healthy unsaturated fats (85 percent of the nut fat). These help to lower the cholesterol level in the blood and thus reduce the risk of cardiovascular disease. The American Heart Association therefore recommends eating a serving of nuts (one to two hands) at least four times a week to keep the heart healthy. Of course as part of a healthy diet, because nuts are not a panacea for protecting the heart.

Intestinal flora

1. But nuts have more beneficial effects. A handful of nuts contains â € “depending on the type of nut â €“ at least 2 grams of dietary fiber: just as much as a whole grain sandwich. This mainly concerns fermentable fibers. These are fibers that are used by the bacteria in the intestine as a food source. Nuts help so beneficial gut bacteria, such as bifidobacteria. This results in a healthier intestinal flora and thus also a better resistance. Good to know: no less than 90 percent of the Dutch are estimated to receive insufficient fiber. The recommended daily intake of fiber is 30 to 40 grams.

2. But nuts have more beneficial effects. A handful of nuts contains â € “depending on the type of nut â €“ at least 2 grams of dietary fiber: just as much as a whole grain sandwich. This mainly concerns fermentable fibers. These are fibers that are used by the bacteria in the intestine as a food source. Nuts help so beneficial gut bacteria, such as bifidobacteria. This results in a healthier intestinal flora and therefore a better resistance. Good to know: no less than 90 percent of the Dutch are estimated to receive insufficient fiber. The recommended daily intake of fiber is 30 to 40 grams.

Proteins

1. Replace a steak with nuts? It is possible, because nuts contain almost as much protein as meat, fish and chicken. An excellent and sustainable meat substitute for those who (occasionally) want to eat vegetarian. Due to the high fat content, nuts contain more calories than steak or chicken fillet. So stick to a modest portion of about 50 grams (two hands). You can also use a portion of nuts in a salad or in a sauce, for example in a spicy cashew nut sauce.

Vitamins

1. Nuts are rich in nutrients and therefore vitamins. Vitamins B2, B3 and B6 are particularly common in nuts. The B vitamins ensure that the metabolism and digestion run smoothly. With two handfuls of nuts, you get 5 percent of the recommended daily intake of vitamin B2, plus 33 percent of the daily requirement of B3, one 5 percent of the required B6. A portion of nuts also provides 30 percent of the recommended daily allowance of vitamin E. That is good, because vitamin E has a lot of functions in the body: it boosts the resistance, ensures the production of red blood cells and is involved in muscle function. . In addition, vitamin E is an antioxidant. Hazelnuts in particular contain a lot of this vitamin. Most Dutch people get enough vitamin E, even without nuts. Vitamin E is also found in vegetable oil, margarine and low-fat margarine.

2. Nuts are rich in nutrients and therefore vitamins. Vitamins B2, B3 and B6 are particularly common in nuts. The B vitamins ensure that the metabolism and digestion run smoothly. With two handfuls of nuts you get 5 percent of the recommended daily allowance of vitamin B2, plus 33 percent of the daily requirement of B3, one 5 percent of the required B6. A portion of nuts also provides 30 percent of the recommended daily allowance of vitamin E. That is good, because vitamin E has a lot of functions in the body: it boosts the resistance, ensures the production of red blood cells and is involved in muscle function. . In addition, vitamin E is an antioxidant. Hazelnuts in particular contain a lot of this vitamin. Most Dutch people get enough vitamin E, even without nuts. Vitamin E is also found in vegetable oil, margarine and low-fat margarine.

Minerals

1. Minerals, like vitamins, are the little regulars of the human body. You don't need much of it - sometimes just a few micrograms a day - but without minerals, things go haywire. Nuts contain minerals, and some nuts are even very rich in certain minerals. For example, a tablespoon of cashew nuts (20 grams) contains no less than 30 percent of the recommended daily allowance of copper. Copper, for example, ensures that iron can be deposited in the red blood cells. And those red blood cells are needed to transport oxygen to every cell in our body. Toppers are also Brazilian Brazil nuts: they are chock-full of selenium, a mineral that works as an antioxidant.

No fatteners

1. Nuts are so packed with fats and proteins that they also provide a lot of calories. A handful of nuts (25 grams) easily contains 160 calories. Surprisingly, research does not show that nuts are fattening. Scientists in America followed more than 51,000 women for eight years. Their weight increased a bit during that period, as is often the case. But the weight rose slightly less in the women who regularly ate nuts (and that was not due to other circumstances, such as more exercise or a healthier diet anyway). It is therefore unwise to leave nuts alone because of the calories. Because there are few products that provide so many healthy nutrients in such small quantities.

2. Nuts are so packed with fats and proteins that they provide a lot of calories. A handful of nuts (25 grams) easily contains 160 calories. Surprisingly, research does not show that nuts are fattening. Scientists in America followed more than 51,000 women for eight years. Their weight increased a bit during that period, as is often the case. But the weight rose slightly less in the women who regularly ate nuts (and that was not due to other circumstances, such as more exercise or a healthier diet anyway). It is therefore unwise to leave nuts alone because of the calories. Because there are few products that provide so many healthy nutrients in such small quantities.

How much is a 'hand'?

1. In America, it is recommended to eat one or two handfuls of nuts four times a week. But what is a hand? One note is simply heavier than the other. One walnut alone weighs 7 grams, three Brazil nuts are good for 10 grams, as do ten hazelnuts. This is what the Nutrition Center understands by a handful of nuts: â € ¢ Handful of mixed nuts: 25 grams. â € ¢ Handful of cashew nuts: 10 grams. â € ¢ Handful of pistachios: 10 grams.