Under the care of the benefits of nuts, it is popular that nuts contain fat and can contribute to weight gain, but this belief has proven its mistake, so it is true that the nuts are part of fats and oils, but their content of fat contains unsaturated, one -sided and useful fats, of which the most famous omega is, in addition to their wealth with other useful ingredients. Walnut (Ain of Camel) is rich in unsaturated fats and omega -3 important nerves, cardiovascular health and for several important functions in the body, which contain dietary fiber that helps increase good cholesterol and reduce bad cholesterol, and minerals needed for the body, the most important of which is, the most important. Almonds are rich in calcium that are important for bones building. The almond peel contains important antioxidants to improve the health of the heart and veins, and on vitamin E, which makes it good to preserve the skin and reduce the signs of aging and wrinkles, as it contains very minerals, including potassium, magnesium, zinc, folic acid and others. Pistachios or peanut pistache can be calculated with the family of legumes more than nuts, is an important source of vegetable protein and contains vitamin B, vitamin E, folic acid, iron and calcium, and it is good for osteoporosis and anemia and helps with the control of wrinkles and signs of aging. Cashew is a good source of protein and for many minerals, the most important of which is iron and zinc, it is recommended for those suffering from anemia as it can help vegetarians to obtain their daily mineral needs, a good source of magnesium and antioxidants that help maintain memory and confront Alzheimer’s. Sunflower is one of the most famous and oldest types of nuts, in the past it has been used as food for birds and then produces oil, which is of high nutritional value and a source of protein, which contains vitamin E, vitamin B, on iron, calcium and unsaturated multiple fatty acids and also helps to lower cholesterol. Pumpkin seeds The pumpkin paths contain 30% – 35% of unsaturated fats, calcium, iron, vitamins B, especially zinc that help treat prostate enlargement and the balance of blood sugar, strengthen memory, wound healing, improving skin cells and strengthening the immune system. Tips on eating nuts. The following advice should be followed when eating nuts: To eat raw and unusual nuts and salt to preserve their nutritional value and reduce sodium. Excessive consumption increases calories can lead to obesity, but as a minor meal that will help saturate. Add it to oats, milk, fruit salad and cocktail for snacks and integrated meals are a good option. No more than 5-10 grains per day and it is advised not to mix more than two types together. By Mona Khair
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