Nuts, the base of the Mediterranean diet

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The nuts are the basis of the Mediterranean diet, and thus are very safe and highly recommended, because they are rich in iron, vitamins, calcium and protein consumed is also reduces the chance of suffering cardiovascular disease. They are also well suited to perform well when they exercise because they are an immediate source of energy, are the best snack since their high nutritional content. Also can be used in a wide variety of dishes, from appetizers, salads, desserts ...

He then went on to list some of the most popular nuts:

Almonds

Almonds are, as its name suggests, the fruit of the almond, and can be found in many different ways to skin, peeled, fried, roasted, ground, minced ... You can also find bitter almonds, which are not edible, by implication, are bitter, but are often used for the preparation of cakes, pastries and some liquors.

Are rich in various types of B vitamins (Vitamin B5, B6, B17), other vitamins in which it is the rich almond D or folate, thiamin, riboflavin, niacin and vitamin E also has plenty of essential minerals including are magnesium, phosphorus, potassium, zinc, calcium and iron.

Cashews

The cashew nut is the fruit of the tree of the same name, is also known as cashew, Indian nut, cashew, according to the country where we are. Usually we find it fried, but you can also get dry. It was also often used in cooking, dressing to the dishes. Contain a high content of vitamin C and vitamin B1, B2 and B5.

Hazelnuts

Hazelnuts are the fruit of the hazelnut, and fruit are a little bitter. For its high content of vitamin E, helps to put more time in enranciarse. You can find both peeled, usually toast, with shell, and is usually recommended harvesting in autumn and in winter, they shrink and wrinkle, and they take a darker color, but can be consumed in the same way. As said before they are rich in vitamin E, plus thiamine, niacin and high concentrations of phosphorus, calcium and potassium. It is highly recommended to lower cholesterol, as happens to most nuts.

Peanuts

Peanuts are the fruit of a plant of the pea family and is usually found puedne peeled and salted, but you can also find the shell, roasted or natural. It also exists in America, peanut butter, and oil can find this fruit, very smooth and light. Are rich in vitamin E, vitamin B3, vitamin B1, magnesium, and to a lesser extent also contains iron, phosphorus, copper, sulfur and sodium.

Plums

Prunes, in our case, of course, are the fruit of plum, and can be found in two types, bone and bone, these are recommended for use in the kitchen, as they are not carrying prevents bone The bone found in these dishes. They are the most effective method for improving the natural and intestinal traffic, because they have a laxative effect incredible because of its high-fiber, highly recommended for this quality.

Walnuts

They are the fruit of the walnut, and we can find and peeled or shelled. Help prevent heart disease and are the fruit recommended for cholesterol lowering, with a high content of protein, vitamins A, B1, B6, omega 3 fatty acids, trace elements, lecithin and oils. Can also be used in salads and combining them with cheese.

Pine

Pine nuts are the fruit is produced from pine cones and are an essential ingredient of Mediterranean cuisine in a variety of dishes, from stews, desserts, sweets ... Its high price is due to the difficulty of extracting them, and require specialized equipment.
They are the nut with the highest protein content, to contain 31 grams of protein per 100 grams of fruit. They also retain enough fiber.

Pistachios

Pistachios are the fruit of the pistachio tree, also known as alfósigo. Normally, normally found with roasted nuts, but also sold peeled and / or raw. Contain as many nuts, high in fiber, are high in polyunsaturated fatty acids, monounsaturated oleic acid, which contributes to lower cholesterol, as well as potassium, calcium, phosphorus and iron, vitamin A, B9 , folic acid.