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Nuts are a valuable source of essential unsaturated fatty acids, vitamin E and mineral components. Their consumption exerts, among others, beneficial effect on the nervous system and cardiovascular system. Frequent consumption of highly processed foods means that, despite the feeling of satiety, we do not provide the body with all the necessary ingredients, including macro- and microelements.
A team of employees, doctoral students and graduate students of the Department of Bromatology of the Medical University of Bialystok assessed the content of minerals in 10 types of nuts. It has been shown that all types of nuts are a source of magnesium - a serving provides more than 15% RVI (Reference Value Intake), 8 types of nuts can be considered a source of potassium, 6 types - a source of zinc, 4 types - a source of selenium, while only almonds can be considered as a source of calcium.
The research results have been published in the Foods.
The safety of eating nuts was also assessed in terms of the content of toxic elements. Despite the presence of arsenic, cadmium, mercury, and even exceeding the maximum allowable content of lead in some trials of various types of nuts, it has been shown that consuming a standard portion of nuts does not pose a health risk. The health benefits of consuming nuts outweigh the potential risks due to the presence of the contaminants tested. The research was published in the Nutrients.
The recommended amount of nuts is about 35-40 grams/day (the so-called "handful"), with the exception of Brazil nuts - due to the high selenium content, it is recommended to eat 3-4 nuts a day, as excess selenium can cause toxic effects. It is worth noting that nuts should be fresh, the perceptible taste and smell of mold means the presence of harmful mycotoxins, which may even cause carcinogenic effects.
