Gastroenterologist explained the benefits of nuts

Nuts promote heart health and improve memory, help you get less pain and recover faster after infection. However, they should be included in the diet with caution. Gastroenterologist Ekaterina Kashukh, an expert doctor at the Hemotest laboratory, told Izvestia on April 8 who nuts are especially useful for and what nuances are important to consider when using them.

According to her, regular intake of polyunsaturated fatty acids from food is critically important for the normal functioning of the cardiovascular system.

"High-quality fats strengthen the cell membranes of blood vessels, making them more elastic and resistant to damage. In addition, polyunsaturated fatty acids are involved in the fight against "bad" cholesterol, preventing the formation of atherosclerotic plaques," she said.

The doctor added that if a person regularly adds nuts to their diet, such as walnuts, almonds or hazelnuts, in an amount of 20-30 grams per day, then they receive the necessary dose of healthy fats. This reduces the likelihood of coronary heart disease, one of the most common cardiovascular diseases, by 20%.

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"The antioxidants contained in nuts (vitamin E, polyphenols) additionally protect tissues and organs from damage by free radicals, unstable molecules that form against the background of diseases, stress, lack of sleep and poor nutrition. Magnesium helps to relieve general tension, relax blood vessels, and normalize blood pressure," explained Kashukh.

Nuts are also useful for the nervous system. They contain vitamin B6, which is involved in the synthesis of neurotransmitters (serotonin, dopamine), responsible for good mood and resistance to stress. The amino acid tryptophan, also found in nuts, improves sleep quality and helps fight insomnia, the gastroenterologist noted.

Due to their low glycemic index, nuts do not provoke sudden fluctuations in blood glucose, so they can be used as a snack for people with diabetes. The fiber contained in nuts helps improve digestion and supports intestinal health by promoting the growth of beneficial microflora.

However, the expert drew attention to the fact that adding nuts to the diet should be done with caution. Due to their high caloric content (about 600 kcal per 100 g), excessive consumption can lead to weight gain. Obese people should strictly control portions and not exceed the recommended amount of 30 g, about the same amount of nuts contained in one handful.

In addition, nuts often cause allergies. In people with a predisposition to it, even a small portion of peanuts, cashews or walnuts can cause hives and even anaphylactic shock. Therefore, nuts, as well as products containing them, should be introduced into the diet with great caution, the doctor emphasized.

Earlier, on April 7, Ilnur Zubairov, a rheumatologist, a doctor of preventive and integrative medicine, and an expert at Solgar, told Izvestia that the presence of white dots on nail plates may indicate a lack of vitamins and trace elements such as zinc, calcium, iodine, and vitamin A. At the same time, low magnesium levels can be signaled by muscle spasms. fatigue and weakness, frequent irritability, sleep disorders.