Hay algunos frutos secos, que por su alta calidad han obtenido su merecida denominación de origen. Uno de ellos, es la avellana de Reus, las variedades, Negret, Pauetet, Gironell, Morella y Culplá. Que se cultivan en las comarcas catalanas de Tarragonès, Priorat, Conca de Barberà, del Baix Camp, Alt Camp y Terra Alta, pertenecen a esta denominación.
Estos frutos secos, tengan o no, denominación de origen, tienen la ventaja de ser un alimento muy saludable porque son una fuente de nutrientes muy beneficiosos para la salud. Contienen un 16% de proteínas, y 62% de grasas mono y poliinsaturadas, además de poseer tiamina, niacina, calcio, sodio, fósforo, magnesio y potasio. Además de ser ricas en vitamina E.
Los ácidos grasos ayudan a controlar los niveles de colesterol en sangre, reducen el riesgo de padecer enfermedades como la diabetes 2. El sodio y el magnesio son importantes para mantener la hipertensión arterial a raya. Debido la cantidad de fibra que poseen ayudan a evitar el estreñimiento. Y la arginina que posee es un aminoácido que ayuda a prevenir algunas patologías cardiovasculares.
La vitamina E es muy beneficiosa para las uñas y el cabello y la piel.
Lo recomendable es comerlas solas unas 20-25 avellanas dos o tres veces a la semana debido al aporte calórico que contienen. Ya que 100 g de avellanas contienen 650 kcal.
Valores nutricionales por cada100 g de avellanas
Energia:……….. 650 Kcal
Proteinas:……….. 13 grs.
Lipidos:……….. 62 grs.
Glucidos:……….. 9 grs,
Fibras:……….. 8 grs.
Sodio:……….. 3 mg
Potasio:……….. 600 mg
Calcio:……….. 190 mg
Magnesio:……….. 160 mg
Hierro:……….. 4 mg
Vitamina E:……….. 25 mg
Vitamina B1:……….. 0,80 mg
Vitamina B2:……….. 0,13 mg
Vitamina B3:……….. 1,10 mg
Vitamina B6:……….. 0,87 mg
Vitamina B9:……….. 113 µg
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