The doctor talked about the health benefits of nuts

Nuts contain a large number of valuable substances, including unsaturated fatty acids, which help lower cholesterol and improve vascular health. On May 28, Elena Churakina, an endocrinologist and nutritionist at the Sberbank Health medical company, told Izvestia.

Nuts also contain fiber, which helps to normalize blood sugar levels and supports healthy digestion, she noted.

"In addition, nuts contain many minerals necessary for various metabolic processes. For example, magnesium and potassium are needed for heart function, iron is needed for hematopoiesis, zinc is needed for healthy skin, hair and nails, and phosphorus is needed to maintain the strength of teeth and bones," the doctor said.

Churakina noted that different types of nuts have different properties and composition. For example, walnuts contain a lot of omega-3 fatty acids, antioxidants, magnesium and copper. They strengthen blood vessels and support the work of the heart. Almonds are rich in vegetable protein, vitamin E, calcium, and fiber, and their use will help maintain healthy skin, bones, and digestive tract.

"Hazelnuts are a source of biotin and vitamin E, essential for healthy hair and skin. Pistachios contain vitamin B6, potassium and lutein, which are beneficial for vision and blood vessels. Cashews are rich in zinc and iron, which support the immune and nervous systems. Brazil nuts are a source of selenium, which is involved in protecting cells from damage and in the functioning of the thyroid gland," said the specialist.

Healthy lifestyle by the throat: Russians are being sold "chemistry" under the guise of healthy superfoods

What are the dangers of sweeteners, where they are made and what they are used to produce

According to Churakina, 150-210 grams of nuts should be consumed per week, that is, about five to seven servings of 30 grams per day, which corresponds to about 12-14 halves of walnuts, 15 almond kernels or 30 peeled pistachios.

"The greatest benefits come from raw or lightly toasted nuts without the addition of salt and sugar. They can be eaten daily if the recommended portion is followed," the doctor advised.

The weekly supply of healthy nuts (about 210 g) may consist of different types. For example, a set of 100 grams of walnuts (136 rubles), 50 grams of almonds (80 rubles) and 50 grams of pistachios (65 rubles) will cost about 281 rubles, according to the Cooper delivery service.

On May 23, the nutritionist of the Mu food service, Tatiana Meshcheryakova, told Izvestia about the danger that food cooked for a week can pose. According to her, when heated repeatedly, foods lose vitamins and trace elements, turning into "empty calories" that do not bring any benefit to the body. Moreover, reheating some dishes leads to the formation of dangerous substances: for example, carcinogenic compounds appear in fried potatoes.