The food that is very economical and highly beneficial for women

As the body changes with age, a balanced dietnutritious and designed based on our needs, plays a central role in well -being. For example, in women, particularly after 40, they usually face hormonal and metabolic transformations that affect their health; So, including proteins to your diet becomes essential.

This period in women’s life is considered a turning point: the production of Estrogens decreases, a group of hormones that have a leading role in the female reproductive health. In this context, according to a study published by Central pubmedthe organism processes and uses proteins in a way less efficientwhich derives in a muscle loss and a greater risk of fat accumulation.

In addition, this condition and imbalance in metabolismtend to cause energy levels to decrease, but, to increase the risks of developing cardiovascular or bone diseases.

In this approach, you have to pay special attention to the Search for good protein sources. The most traditional include meats, fish, eggs and dairy; But, among the most accessible and beneficial options, are Nuts. These are an excellent option thanks to their combination of proteins, healthy fats and essential micronutrients.

And, among them, one stands out that can go unnoticed: the peanut. Although technically classified as legumetogether with soybeans, lentils and peas, their nutritional composition is similar to that of nuts. High Antioxidantsit becomes an ideal alternative to complement the diet, without depending exclusively on foods of animal origin.

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According to a study published in the Journal of Food Science and Technology, this fruit originally from South Americaespecially from the Andean area, has many beneficial compounds: the Resveratrol It is associated with the prevention of premature aging and to promote longevity; the Phytosterols They block cholesterol absorption; And, the Coenzyme Q10, Among other bioactive compounds, it has properties properties to prevent chronic diseases.

Benefits of peanuts

Reduce “bad cholesterol”

Mani, in addition to being an excellent source of protein, offers other key health benefits. According to Webmdits high content of monounsaturated fats It helps reduce LDL (“bad”) cholesterol levels and increases HDL (“good”), which is positive for cardiovascular well -being.

Improve the digestive system

For being rich in fiberpeanuts helps promote regular intestinal movements, preventing constipation. In addition, this nutrient acts as a prebiotic, stimulating the growth of healthy intestinal bacteria.

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Feeling of satiety

The combination of proteins, fats and fiber in the peanuts provides a greater feeling of satiety, which can help control appetite and avoid excessive food consumption.

To enjoy its benefits without increasing calorie consumption, The Peanut Institute It suggests a daily portion of between 30 and 40 grams, equivalent to a little handful. Because of its versatility, it can be easily incorporated into the diet in different ways: such as snack, in salads, in peanut butter without added sugar or in milkshakes and yogurts.

Favors bone health and stimulates memory

The peanut also supports bone health thanks to its content of Magnesium and phosphorustwo key minerals to maintain the density of the bones and prevent diseases such as osteoporosis. In addition, its vitamins, such as the B3, and the high content of antioxidants help improve memory and concentration.