The top 10 oleaginous fruits

Nuts, pistachios, almonds, but also avocados or olives; oleaginous fruits are not alike, but they have two things in common: their high content of (quality) fats and their health benefits. Here is the list of oleaginous fruits to include regularly in your menus …

The oilseeds are plants which are cultivated first for their seeds (flax, sunflower …) or for their fruits. It is the latter, the oleaginous fruits, that interest us here. They are extremely rich in fat but be careful, not just any fats: especially fatty acids Omega 3 and omega 9.

Health benefits of oilseeds

It is for this reason that we often extractoil of these fruits for food. The fats contained in oleaginous fruits are unsaturated and help in the prevention of cardiovascular illnesses.

In the list of oleaginous fruits, we distinguish the fresh fruits olive, avocado or coconut type from dried fruits, otherwise called nuts. Among them, we can easily mention almonds, hazelnuts, pine nuts, pistachios and, of course, all types of nuts (Brazil nuts, pecans, cashews or macadamia nuts).

The oleaginous fruits also have a great asset: they are excellent appetite suppressant. They provide a feeling of satiety and thus avoid you not only weight gain but also nibbling All day long. They are also rich in protein and therefore very well suited to vegetarian diets.

They contain many nutrients, however they have one thing in common: the calcium. In addition to being food anti cholesterol, they ensure good health of bone and teeth.

The list of oleaginous fruits

Small precaution to take! It is preferable that the allergic people of nuts do not consume this list of foods. Therefore, when you are a supplier of the food including these oleaginous fruits, it’s important to place custom labels on the packages to remind those people who are allergic to nuts. Also, in the preparation of oleaginous fruits, we can not add salt because they are rich in sodium.

1- Brazil nuts

In the list of oleaginous fruits, the Brazil nut is a real reserve of magnesium, it reduces the risk of depression, fights against the effects of stress and relieves muscle cramps.

Due to their content in fibers, vitamins E and in polyunsaturated fatty acids, Brazil nuts increase feelings of fullness, are beneficial for heart health and fight against excess free radicals. They are consumed grilled like the peanuts, salted or plain. They are very popular as an aperitif or in desserts.

2- The Lawyer

Yes, because of its high fat content, avocado is an integral part of oleaginous fruits! Native to Mexico, the lawyer is the fruit of the avocado tree with soft and creamy flesh.

It contains Fatty acids unsaturated, which are excellent for your health. It is good for the heart thanks to omega 9. Avocado is also good for seen, the skin and thebreath.

It can be eaten plain or combined with vegetables to make one salad. Avocado can be stored in the refrigerator or ambient temperature and is generally eaten salty or sweet.

3- Cashew nuts

Also called cashew nut, the cashew nut is the fruit ofcashew. This tree is native to tropical America. It is a fleshy fruit having a core. It is wrapped in a shell.

Cashew nuts contain monounsaturated acids, phytosterols, from antioxidants, from vitamins and minerals. Its consumption promotes the regeneration of fabrics, it contributes to the production of Red cells, protect the cells, assistance in the training of bone and stimulates the immune system.

Often marketed shelled, it can be enjoyed plain. It is involved in the preparation of various dishes. It is advisable to eat it between meal.

4- The Hazelnut

Another star in the list of oleaginous fruits, the hazelnut, the fruit of the hazelnut tree. Rich in antioxidants (vitamin E, flavonoids), it helps fight against free radicals, thus warns the aging from cells, some cancers and degenerative diseases as’Alzheimer’s, the Parkinson’s…

It is also a great source of protein, of fibers and of lipids excellent qualities. Which makes her a very nourishing tree nut.

5- Pecan nuts

The pecan nuts is the fruit of pecan, still called pecan. It comes from a tree that belongs to the family of Juglandaceae. The pecan is native to Mexico.

Pecans contain vitamins, from trace elements, from fibers and many others nutrients. It helps prevent cardiovascular illnesses and has virtues antioxidants.

When it is in its shell, it can be kept for 6 months. However when the pecan nuts is shelled, it must be put in the refrigerator to retain its taste. It is used in pastry shop or to stuff the poultry.

6- The pine nut

the pine nut Where Pine nuts is an oleaginous fruit cultivated on the shores of the Mediterranean. It grows in pine cones, precisely at the level of scales.

The pinion contains vitamin C and B9 as well as minerals as the zinc and the phosphorus. The trace elements are not left out. The fibers and the good ones protein contained in this fruit have invaluable health benefits. It protects the heart and participates in the manufacture of cells.

The pinion is used to decorate fruit salads, of vegetables or even soups. They can be dry roasted and eaten. They are better that way.

7- Pistachio in the list of oleaginous fruits

The pistachio is a fruit that is produced by the pistachio true. This shrub is native to Asia and belongs to the family of Anacardiaceae.

Pistachio contains fibers, from antioxidants, from vitamins, from minerals and trace elements. It is good for the health cardiovascular, reduces the rate of bad cholesterol in the blood and limit the risks of diabetes.

Plain or salted, raw or cooked, the pistachio is good in all forms and can be added to salads, pastries, of cold cuts and even to rice.

8- Almond

Almond fruit, thealmond is a nut whose seed is edible. Like most oilseeds, the almond is a very energetic fruit, rich in proteins, oil, fibers and sugar.

She is strongly antioxidant and has a glycemic index weak. She brings many nutrients and minerals which is an advantage for people in overweight and suffering from heart disease.

This fruit is very appreciated as a snack and is used in the preparation of many pastries.

Read also:
The benefits of coconut for memory
The antioxidant power of hazelnuts
The benefits of nuts against pain
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The benefits of chestnuts for vitality
The top 10 oleaginous fruits

9- The Olive

The olive is a stone fruit of a round shape produced by Olivier. It is appreciated for its slightly sour taste and well known for its oil with various virtues.

Olives are rich in probiotics. They contain in particular bacteria such as lactobacillus plantarum and the lactobacillus pentosus that promote digestion of lactose. These microorganisms also make it possible to fight against bloating and rebalance the intestinal flora.

We strongly recommend olives people who suffer from colon irritable.

What about the Chestnut then?

Beware of mistakes because the chestnut does not enter the list of oleaginous fruits, nor in that of starches elsewhere! The chestnut belongs to the group of achenes. This term refers to the floury mass formed by the fruit inside its smooth rind. It is rich in carbohydrates but low in proteins and lipids.

The chestnut contains vitamins B1, B2, B9, B6, of magnesium, of potassium and fibers. Through its nutrients, the chestnut regulates the blood sugar, improves digestion, protect the cells and ensures a better metabolism.

Chestnuts can be eaten with desserts. It can also be consumed with Turkey, the capon, the pumpkin, the foie gras and the chewed up.