Oilseeds and oil fruits are winter fruits known to have a high fat content, so some people tend to think that these foods are not good for their health. But even with this dominant fat content of about 35-60%, it should be noted that oilseeds play an important role especially during the period when the body needs fat.
In oleaginous fruits, the latter are rich in polyunsaturated fatty acids, in particular vitamin E, which is essential for oxygenating and maintaining the cells that are more stained during the cold season. It is therefore time to go deeper into the subject of these winter fruits.
What are the advantages of oilseeds?
Almonds, hazelnuts, walnuts, and other nuts and dried fruits, they are considered too rich in fat and caloric value, and have been rejected by many bodybuilders. However, according to numerous studies, it has been shown that consuming a handful of these nuts and dried fruits every day can increase training volume and speed up recovery time.
Not only specific benefits for bodybuilding, but also in terms of health. Oilseeds contain good fats that can protect the heart and brain.
Indeed, sportsmen and women as well as those who are on a diet to lose weight need dried fruits. Dried fruits contain micronutrients such as vitamins and minerals that are necessary to improve sports performance. Oilseeds also contain components called phytosubstances.
- Nutrient pools
Of course, dried fruit is a low source of protein compared to meat. On the other hand, vegetarians and those who have chosen to cut back on meat consumption have the option of replacing animal protein with dried fruits, including Juglans nigra (American walnuts), almonds, peanuts, and pine nuts. It should be remembered that these oilseeds lack the amino acid lysine, which means that this deficiency must be corrected by eating other foods containing it, such as beans or soya, at the same time.
In addition, dried fruit is suitable for a better muscle building result because it is a notable source of arginine, the amino acid that initiates nitric oxide. The latter has the role of strengthening the blood flow to the heart, smoothing the arteries and retaining blood clotting.
- Source of vitamins
It should be noted that dried fruits are also rich in vitamins. Peanuts, almonds and hazelnuts have a high level of vitamin E. The latter is known for its ability to reduce the risk of heart disease by preventing the oxidation of cholesterol in the blood. For sportsmen, this vitamin is also a better ally in terms of recovery after training.
Peanuts are also a better source of vitamin B9 or folic acid. A good dose of this vitamin helps to reduce the blood concentration of homocysteine, a content linked to cardiovascular disorders.
- Mineral replenishment
It is not often indicated that copper is an essential mineral for the proper functioning of the body, especially the nerves. It should be noted that 30% of the daily copper requirement can be provided by a handful of cashew nuts and Brazil nuts.
In addition to these nuts, almonds and pine nuts are foods that contain a remarkable amount of magnesium, an important mineral for strong bones and necessary for muscle work.
With regard to manganese, which is also rarely mentioned, this mineral is a better antioxidant, necessary for everyone than for sportsmen. It has an effect on certain body functions, such as strengthening the skeleton. It can be found in pine nuts, pecans and walnuts.
Other minerals essential for good health are provided by oilseeds:
- Potassium: found in pistachios, almonds, chestnuts, and Brazil nuts;
- Selenium: provided by Brazil nuts;
- Zinc: found in all nuts;
- Contains phytosubstances
Plant-related term, some of the phytosubstances are also contained in significant amounts in dried fruits. Much research on plant-based diets shows that phytosubstances reduce the risk of tumours, heart disease, hypertension and diabetes.
- Contain good fats
It is essential to know that although oilseeds are packed with oil, the fats in their contents are notably monounsaturated (with the exception of coconut oil, which contains saturated fats but which are beneficial for protecting the heart). The monounsaturated fatty acids in almonds, hazelnuts, pistachios, pecans, cashews, pine nuts and macadamias protect against heart disease and help maintain good cholesterol in a balanced form, lowering bad cholesterol.
Nuts are also rich in omega-3 fats which can prevent heart attacks, reduce joint inflammation and provide the energy needed for body-building.
- Rich in fibre
Fibre provides many health benefits. It comes into play to make a person feel full and it also helps to reduce the number of calories that person takes in. Fibre can be found in almonds, hazelnuts, pistachios, peanuts, Brazil nuts, pecans and macadamias.
- Promotes weight loss
Based on research conducted in relation to weight loss, it has been determined that oilseeds may be effective in helping to lose weight:
- people who ate nuts lost more waistline compared to those who consumed olive oil. And it has been confirmed that the body does not absorb all the calories in nuts but only 21% of what is stated on the label.
- Almonds and pistachios also stimulate weight loss.
- Helps reduce cholesterol
Scientific studies indicate that dried fruits have amazing effects on the amount of cholesterol and triglycerides:
- triglyceride levels in obese people and those with diabetes can be reduced by eating pistachios.
- Macadamia nuts, hazelnuts and almonds also have the ability to reduce cholesterol and retain the majority of good cholesterol.
- In women with metabolic syndrome, eating 30g of nuts for 6-8 weeks can reduce bad cholesterol.
