Nuts' mixture

Heerlijk ge-Noten!

Noten zijn super gezond maar welke eet jij en waar is het goed voor?

Noten groeien aan bomen. Het zijn droge vruchten, omhult door een vruchtwand. Dit is een harde, houtachtige dop, waar meestal 1 noot in zit. Je hebt allerlei verschillende soorten noten en allemaal hebben ze weer hun eigen gezondheidsvoordelen. Zo heb je: amandelen, cashewnoten, paranoten, hazelnoten, macadamianoten, pecannoten, pistachenoten en walnoten. Alhoewel pinda’s heel veel gegeten worden, zijn pinda’s eigenlijk helemaal geen noten, maar peulvruchten. Wist je dat amandelen officieel zelfs fruit zijn en geen noten? Toch rekenen wij pinda’s en amandelen wel onder de noten. 

Dan heb je, wanneer je noten koopt, nog 3 verschillende soorten noten: Ongebrand, Gebrand en Geroosterd.

Ongebrande noten

Ongebrande noten (rauw) zijn niet bewerkt en bevatten alleen de eigen aanwezige voedingsstoffen. Noten die sowieso nooit gebrand worden aangeboden zijn walnoten en paranoten.

Gebrande noten

Gebrande noten zijn noten die zijn gefrituurd in olie. Doordat de noten op hoge temperatuur zijn gebrand, bevatten deze noten iets minder vitamines en mineralen dan de ongebrande rauwe variant. Voor hun gezondheidswaarde maakt dat niet veel uit. Omdat noten al veel gezonde onverzadigde vetten bevatten, nemen ze vrijwel geen olie meer op. Gebrande noten bevatten daarom ongeveer evenveel vet als rauwe noten.

Geroosterde noten

Geroosterde noten zijn met droge lucht geroosterd. Hier is geen olie aan te pas gekomen.

Crackers op basis van gemalen amandelen:

Vitamine Bommetjes

Rauwe noten zijn dus in principe het beste om te eten, daarna de geroosterde noten. Gebrande noten zijn gefrituurd en bevatten daardoor wel doorgaans meer olie dan niet gebrande noten. Noten zijn een uitstekende bron van eiwitten, vitaminen, mineralen en vezels. Maar waar is welke noot dan goed voor?

Top 5 meest gezonde noten volgens Hungry For Healthy Food.

Paranoten zitten vol met selenium. Selenium is een spoorelement dat je cellen beschermd tegen beschadiging en zorgt daarbij voor een goede weerstand. Een dagelijkse hoeveelheid selenium is 50 mcg, dit is zo’n 5 a 6 paranoten. 

Deze noten zitten boordevol ijzer . IJzer is weer heel belangrijk voor de aanmaak van rode bloedcellen en je stofwisseling. De dagelijkse aanbevolen hoeveelheid voor vrouwen is 15 mcg, na de menopauze is dit 9 mcg. Hiervoor moet je zo’n 15 tot 20 cashewnoten opsmikkelen. Cashewnoten bevatten ook een iets minder hoog vetgehalte dan de meeste andere noten.

Mijn favoriete noot zit vol met vitamine E, een axiontidant die helpt tegen vrije radicalen en zorgt voor een goede huid en bos glanzend haar die rijk is aan eiwitten, maar laag is in kcal. Je moet zo’n 30 amandelen eten voor de dagelijks aanbevolen hoeveelheid van 9 mcg vitamine E.

Deze lekkere noten zitten vol met omega-3 vetzuren, dit zijn hele belangrijke gezonde vetzuren die je beschermen tegen hart-en vaatziekten en kunnen helpen depressies te voorkomen. De walnoot bevat van alle noten de meeste anti-oxidanten, omega 3-vetzuren en gezonde onverzadigde vetten. Met 10 walnoten per dag heb je al voldoende alfa-linoleenzuur binnen. Dit is een andere benaming voor omega-3 vetzuur. 

Deze kleine nootjes zitten vol met koper, dit is weer goed voor je afweersysteem en de vorming van je pigment in je haar. Dagelijks heb je zo’n 1,2 mg koper nodig. Met zo’n 50 nootjes zit je op de helft, de overige helft haal je gemakkelijk uit de rest van je voeding op een dag. Bijvoorbeeld uit groente, fruit en brood. 


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