How can we benefit from the health benefits of nuts?
At CMG Sports Club, oilseeds are popular! Tasty and easy to eat, they are also loaded with benefits for the body. From pecans to almonds and pistachios, these berries break their shells to reveal all their secrets!
Oilseeds, kézako?
Walnuts, Brazil nuts, pecans, macadamia, cashews, hazelnuts, pistachios, almonds or pine nuts: the list of oilseeds is provided, as is the list of their benefits. Oilseeds are dried nuts, very high in fat (hence their name). They are often used to produce oils but can also be eaten on the go.
Warning! Contrary to popular belief, peanuts are not oilseed, just like coconut. In fact, oilseeds should not be confused with oilseeds, such as sunflower seeds or flax seeds.
Do oilseeds make you fat?
Oilseeds are very high in lipids, sometimes over 70% as with macadamia nuts or pecans. These are primarily mono or polyunsaturated fats, mainly omega-3 and omega-6. These good fats prevent cardiovascular disease. In addition, oilseeds do not contain cholesterol, and some of them even contain essential fatty acids that the body cannot make on its own!
Be aware that sometimes oilseeds have a fairly large amount of saturated fat (up to 16% for Brazil nuts, for example). They should therefore be consumed in moderation!
What are the benefits of oilseeds?
In addition to their intake of unsaturated fatty acids, oilseeds are full of micronutrients: almonds are very rich in calcium with 248 mg per 100 g, which is more than yoghurt! Magnesium, which plays an essential role in muscle contraction and combats fatigue, is also very present in nuts (250 mg per 100 g of almonds or 225 mg per 100 g of Brazil nuts).
Oilseeds are rich in vitamins, such as vitamins B1, B2, B9 and E, which preserve cardiovascular function and fight against cellular ageing. Their fibre content, and especially insoluble fibre, allows them to facilitate digestion and satiety.
Finally, oilseeds are a great source of protein, up to 20g in 100g of almonds! Proteins help build muscle mass: now even vegans can do it!
When to eat oilseeds?
Researchers recommend consuming an average of 15 g of oilseeds per day, or a small handful. You can eat them as a snack before or after a session at the CMG Sports Club! This is the perfect way to replenish the vitamins and minerals lost with sweat.
Oilseeds are also real assets in the kitchen: crushed, in oil or in milk, they enhance your salads as well as your desserts. Almond and cashew turn into delicious purees or sauces when mixed with a little water and lemon.
Is consuming too many oilseeds a risk?
Like any food, you have to know how to stay reasonable so as not to produce the opposite effect to that sought. Three nuts are enough to reach the Recommended Daily Allowance of Omega-3!
Oilseeds are also very allergenic, so you can develop pseudo-allergic reactions, such as canker sores. However, nut allergy usually appears in childhood. If you've ever had allergic reactions to oilseeds, put down this energy ball! Otherwise, ride youth!
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