How to slow down aging and reduce the risk of chronic diseases? The answer may lie in a simple but effective change in diet. Experts in healthy nutrition recommend including nuts such as almonds, walnuts, cashews, peanuts and hazelnuts in your daily diet, which have many beneficial properties for the body.
How to slow down cellular aging and reduce the risk of chronic diseases?
One method suggests including nuts in a balanced diet, primarily because of the range of nutrients they contain.
Nuts, like seeds, are sources of amino acids such as glycine, arginine, and lysine, and they also contain minerals such as magnesium, iron, and silicon, which are essential for maintaining optimal collagen levels in the body.
Reference
Collagen is one of the most important components of blood vessels and arteries. It is a protein that is responsible for joint health, skin elasticity and consists of amino acids (proline, glycine, lysine).
In order to increase the consumption of collagen, important acids and minerals, experts recommend adding 5 types of nuts to the diet as part of a balanced diet.
Nuts, which will not hurt periodically add to your diet
- Almond
These nuts are rich in omega-3 fatty acids, known for their antioxidant properties that protect cells from free radical damage. It helps to soften the signs of aging of the skin, preventing the degradation of its structure. In addition, almonds are an excellent source of vitamin E and zinc, nutrients that promote collagen production.
- Walnut
These antioxidants are good for cardiovascular and brain health, improve memory and concentration, while reducing the risk of heart attacks and strokes. Walnuts also contain unsaturated fatty acids, fiber and vitamin E, which promote healthy skin by delaying the effects of aging caused by cell damage.
- Cashew
These nuts are an excellent source of copper, a mineral that not only helps produce energy, but is also vital for keeping connective tissues, including joints, in optimal condition. This is due to its effect on the synthesis of collagen, which contributes to the health of the skin and the elasticity of the joints.
- Peanut
This type of nut provides a high protein content; healthy fats (monounsaturated and polyunsaturated, which can help lower cholesterol) and omega-3 fatty acids, which have been linked to reduced heart disease risk, reduced inflammation, and improved brain health.
In addition, it has the necessary minerals (a source of phosphorus, potassium, magnesium and zinc, which play a fundamental role in bone health, muscle function, blood pressure and the immune system) and niacin (vitamin B3, which helps the normal functioning nervous system)
- Hazelnut
This type of nut is rich in antioxidants and helps control weight and blood sugar.
It has omega-3 and omega-9 fatty acids such as oleic acid. Hazelnuts contain iron, calcium, magnesium, potassium, zinc, selenium, vitamins A, E, C, B6 and B12. Hazelnuts also have the most antioxidants - proanthocyanidins. Studies have shown that these substances help prevent some types of cancer.
Important : despite the useful properties of nuts, you should not eat them too much. For example, hazelnut kernels contain both hard-to-digest proteins and allergens.
