{"id":11743,"date":"2025-01-15T10:33:15","date_gmt":"2025-01-15T10:33:15","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11743"},"modified":"2026-01-21T11:54:00","modified_gmt":"2026-01-21T11:54:00","slug":"la-valeur-nutritionnelle-de-la-noix","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fr\/la-valeur-nutritionnelle-de-la-noix\/","title":{"rendered":"La valeur nutritionnelle de la noix"},"content":{"rendered":"\n

La noix, l\u2019un des fruits \u00e0 coque les plus populaires au monde, occupe une place particuli\u00e8re dans le r\u00e9gime m\u00e9diterran\u00e9en grec<\/strong>, o\u00f9 elle est int\u00e9gr\u00e9e de multiples fa\u00e7ons.<\/p>\n\n\n\n

On la retrouve<\/strong> notamment dans des pr\u00e9parations sucr\u00e9es traditionnelles<\/strong> telles que le g\u00e2teau aux noix (karidopita<\/em>), les melomakarona<\/em> et le baklava<\/em>, et elle accompagne souvent le classique yaourt traditionnel au miel.<\/p>\n\n\n\n

Valeur nutritionnelle de la noix<\/strong><\/strong><\/td>par portion : <\/strong><\/strong> 30 g<\/strong>1<\/sup><\/sup><\/td>AJR par portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Calories (Kcal)<\/strong><\/strong><\/td>196,2<\/td>9,8%<\/td><\/tr>
Mat. grasses (g)<\/strong><\/strong><\/td>19,6<\/td>25,1%<\/td><\/tr>
Acides gras satur\u00e9s (g)<\/strong><\/strong><\/td>1,8<\/td>9,2%<\/td><\/tr>
Acides gras mono-insatur\u00e9s (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
Acides gras poly-insatur\u00e9s (g)<\/strong><\/strong><\/td>14,2<\/td>–<\/td><\/tr>
dont om\u00e9gas-3 (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
Glucides (g)<\/strong><\/strong><\/td>4,1<\/td>1,5%<\/td><\/tr>
Fibres alimentaires (g)<\/strong><\/strong><\/td>2,0<\/td>7,2%<\/td><\/tr>
Sucres (g)<\/strong><\/strong><\/td>0,8<\/td>0,9%<\/td><\/tr>
Prot\u00e9ines (g) <\/strong><\/strong><\/td>4,6<\/td>9,1%<\/td><\/tr>
Cholest\u00e9rol (mg)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Sel (g)<\/strong><\/strong><\/td>0,6<\/td>0,0%<\/td><\/tr>
1<\/sup> Les valeurs nutritionnelles r\u00e9f\u00e8rent \u00e0 la base de donn\u00e9es du minist\u00e8re de l’Agriculture des \u00c9tats-Unis (US Department of Agriculture, USDA).[1]<\/strong><\/a><\/sup> 2<\/sup> Le pourcentage d\u2019apport quotidien recommand\u00e9 (% AJR) indique dans quelle mesure chaque nutriment contenu dans une portion d\u2019un aliment contribue \u00e0 l\u2019apport journalier total. Le calcul est effectu\u00e9 en fonction des valeurs de r\u00e9f\u00e9rence journali\u00e8res (Daily Values) \u00e9tablies par la Food and Drug Administration (FDA) des \u00c9tats-Unis, en prenant comme r\u00e9f\u00e9rence un apport de 2 000 kcal par jour pour un adulte en bonne sant\u00e9. Selon les besoins \u00e9nerg\u00e9tiques individuels, le pourcentage de l\u2019AJR peut \u00eatre inf\u00e9rieur ou sup\u00e9rieur.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Les fruits \u00e0 coque, comme les noix, occupent une place essentielle \u00e0 la base de la pyramide alimentaire m\u00e9diterran\u00e9enne, et il est recommand\u00e9 d\u2019en consommer quotidiennement (1 \u00e0 2 portions par jour)<\/strong>. Ils constituent d\u2019excellentes sources de \u00ab bonnes \u00bb graisses et d\u2019autres nutriments essentiels.<\/p>\n\n\n\n

Sur le plan nutritionnel, la noix est principalement compos\u00e9e de lipides<\/strong>, ce qui explique sa teneur calorique \u00e9lev\u00e9e. Une portion de 30 g de noix crues fournit environ 200 calories.<\/p>\n\n\n\n

La noix est principalement compos\u00e9e d\u2019acides gras monoinsatur\u00e9s et polyinsatur\u00e9s, souvent qualifi\u00e9s de \u00ab bonnes \u00bb graisses, essentielles pour notre sant\u00e9<\/strong>. Plus pr\u00e9cis\u00e9ment la noix est une excellente source d\u2019acide alpha-linol\u00e9nique (ALA)<\/strong>, un acide gras om\u00e9ga-3 polyinsatur\u00e9 indispensable.<\/p>\n\n\n\n

Compar\u00e9es \u00e0 d\u2019autres fruits \u00e0 coque, comme les amandes et les pistaches, les noix pr\u00e9sentent la plus forte teneur en acides gras polyinsatur\u00e9s, y compris en acide alpha-linol\u00e9nique, ce qui leur vaut souvent le surnom de \u00ab reine \u00bb des fruits \u00e0 coque<\/strong>.<\/p>\n\n\n\n

Elles sont \u00e9galement une bonne source de prot\u00e9ines v\u00e9g\u00e9tales, de fibres et d\u2019oligo-\u00e9l\u00e9ments<\/strong> tels que le cuivre et le mangan\u00e8se.<\/p>\n\n\n\n

La consommation de noix est associ\u00e9e \u00e0 de nombreux bienfaits pour la sant\u00e9.<\/p>\n\n\n\n

En particulier, leur consommation est li\u00e9e \u00e0 une bonne sant\u00e9 cardiovasculaire. Plusieurs \u00e9tudes ont \u00e9tabli un lien entre la consommation de fruits \u00e0 coque et une r\u00e9duction du risque d\u2019\u00e9v\u00e9nements cardiovasculaires<\/strong>.[2]<\/a><\/p>\n\n\n\n

Leurs bienfaits cardioprotecteurs sont en partie attribu\u00e9s \u00e0 leur action hypolipid\u00e9miante. L\u2019\u00e9tude Walnut and Healthy Aging Study (WAHA) est la plus vaste et la plus longue \u00e9tude clinique r\u00e9alis\u00e9e \u00e0 ce jour sur l\u2019impact de la consommation de noix sur le profil lipidique.<\/p>\n\n\n\n

Les r\u00e9sultats de cette \u00e9tude clinique randomis\u00e9e, men\u00e9e sur deux ans, ont montr\u00e9 qu\u2019un enrichissement de l\u2019alimentation habituelle des personnes \u00e2g\u00e9es avec 30 \u00e0 60 g de noix par jour entra\u00eenait une r\u00e9duction mod\u00e9r\u00e9e du taux de \u00ab mauvais \u00bb cholest\u00e9rol (LDL-C) de 4,3 mg\/dL et du cholest\u00e9rol total de 8,5 mg\/dl.<\/strong>[3]<\/a><\/p>\n\n\n\n

De plus, l\u2019int\u00e9gration des fruits \u00e0 coque dans l\u2019alimentation quotidienne semble avoir des effets b\u00e9n\u00e9fiques significatifs sur la gestion du poids corporel et pourrait jouer un r\u00f4le protecteur contre l\u2019apparition du diab\u00e8te sucr\u00e9<\/strong>.[4]<\/strong><\/a><\/strong><\/p>\n\n\n\n

En conclusion, les noix figurent parmi les fruits \u00e0 coque les plus nutritifs et offrent de nombreux bienfaits pour la sant\u00e9.<\/p>\n\n\n\n

BIBLIOGRAPHIE<\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> USDA. Food search. Nuts, walnuts, English. Disponible \u00e0 l\u2019adresse : https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170187\/nutrients<\/a>. (Dernier acc\u00e8s en octobre 2024).<\/p>\n\n\n\n

[2]<\/a> Becerra-Tom\u00e1s \u039d, Paz-Graniel I, Kendall C, Kahleova H, Raheli\u0107 D, Sievenpiper J, Salas-Salvad\u00f3 J. Nut consumption and incidence of cardiovascular diseases and cardiovascular disease mortality: a meta-analysis of prospective cohort studies. Nutr Rev. 2019 77(10):691-709. doi: 10.1093\/nutrit\/nuz042.<\/p>\n\n\n\n

[3]<\/a> Rajaram S, Cof\u00e1n M, Sala-Vila A, Haddad E, Serra-Mir M, Bitok E, Roth I, Freitas-Simoes T et al. Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders. Circulation. 2021 144(13):1083\u20131085. doi: 10.1161\/CIRCULATIONAHA.121.054051.<\/p>\n\n\n\n

[4]<\/a> Pan \u0391, Sun Q, Manson J, Willett W, Hu F. Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. 2013 143(4): 512\u2013518. doi: 10.3945\/jn.112.172171.<\/p>\n","protected":false},"excerpt":{"rendered":"

La noix, l\u2019un des fruits \u00e0 coque les plus populaires au monde, occupe une place particuli\u00e8re dans le r\u00e9gime m\u00e9diterran\u00e9en…<\/p>\n","protected":false},"author":7,"featured_media":6032,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5235,5257],"tags":[4987,1671,1666,3783],"class_list":["post-11743","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-fr","category-matieres-premieres","tag-ksiroi-karpoi-fr","tag-ellada-fr","tag-mesogeiaki-diatrofi-fr","tag-ygeia-fr"],"yoast_head":"\nLa valeur nutritionnelle de la noix - Agriculture invers\u00e9e<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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