It is well known that nuts are very he althy. But which nuts are the he althiest and what ingredients do they contain? We present ten nuts that bring valuable nutrients to our he alth.
Which nut is the he althiest? It's hard to say, because basically all nuts are extremely he althy. Their ingredients are very similar in most respects. But of course every single nut still has its special features. Which nut is the he althiest for you now depends entirely on your needs.
Nuts are a true superfood. They are extremely high in fat and protein and provide large amounts of calories without making you fat. Experiments have even shown that nuts can reduce blood lipid levels. According to the latest research, nuts are also able to help you lose weight.
That's what makes nuts so he althy
Nuts often contain a high proportion of essential omega-3 fatty acids. They also contain vitamins E, B and C as well as countless minerals such as zinc, iron, magnesium, potassium and calcium. And then there are substances like the memory and concentration-enhancing substances choline and lecithin, as well as antioxidants. Nuts protect against many cardiovascular diseases such as heart attacks and strokes, reduce the risk of developing type 2 diabetes and even reduce the risk of various types of cancer.
These Benefits Nuts Bring:
- High in protein
- High percentage of he althy fats such as omega-3 fatty acids
- High Nutrient Content
- High proportion of minerals such as zinc, iron and magnesium
- Numerous vitamins such as vitamin E, B and C
- Concentration and memory-enhancing substances such as choline and lecithin
- Antioxidants
- Decrease in blood lipid levels
- Reducing the risk of cardiovascular disease and various types of cancer
How many nuts should you eat a day?
One portion of nuts a day does a lot, the size of the portion is up to you. OneA handful a day might be a good guide. Depending on your taste, you can nibble the nuts on the side, eat them in pestos and salads or enjoy them as an ingredient in baked goods.
However, do not eat s alted or sugared nuts, because then the he alth aspect of the nuts is gone again. Nuts that have already been roasted are also not optimal, as a lot of vegetable fat is often used for roasting. It's better to roast your nuts yourself at home without any additional fat.
1. walnut
The fruits of the walnut tree (Juglans regia) are among the best-known nuts in this country. And rightly so, because they are extremely he althy and rich in valuable ingredients. 100 grams of ripe walnuts contain about three milligrams of vitamin C, which is important for the immune system. Vitamin E, polyphenols and folic acid are also found in abundance, as well as omega-3, omega-6 and omega-9 fatty acids. The ratio of these unsaturated fatty acids to the few saturated fatty acids has a positive effect against cardiovascular diseases. In combination, all of these ingredients make the walnut a true superfood and filler that has an antioxidant effect and protects you from cardiovascular diseases. And the best thing about it: You can easily grow the walnut yourself in your own garden.
Another typical native nut is the hazelnut. There are even different species that produce hazelnuts and they all belong to the hazel genus (Corylus). Hazelnuts are particularly known as food for the nerves, as they are part of the popular trail mix. The substances lecithin and choline are probably responsible for the improved function of nerves and memory. In addition, hazelnuts contain a lot of omega-9 fatty acids, which are important for the function of the nerve cells.
3. Beechnuts
The fruits of the local beech (Fagus sylvatica) are of little importance as food today. After the wars, however, they served as an important source of nutrients for the population, because they contain 40% fat and numerous minerals such as zinc and iron. However, as hydrocyanic acid is produced when raw nuts are digested, beechnuts should be roasted, scalded or baked before consumption.
The fruits of the almond tree (Prunus dulcis) are actually not nuts, but stone fruits. But they still have nutty properties: Almonds are particularly rich in calcium, magnesium and potassium. The high choline content also promotes concentration and memory and reduces the storage of fat in the liver. However, bitter almonds should not be eaten, as their digestion produces toxic hydrocyanic acid. Almonds come mostly from large and very water-intensive plantations in California, so they are not necessarily one of the most environmentally friendly foods, but they can also be found in wine-growing regions in this country from time to time.
5. Hemp Nut
In fact, the hemp nut is also a nut. The seeds of the hemp plant (Cannabis sativa) do not contain any intoxicating substances, but they do have an optimal ratio of omega-6 and omega-3 acids. They also score with a protein content of up to 24%. The small hemp nuts also contain all the amino acids that are essential for humans. Shelled hemp nuts are wonderful in muesli, as a bread spice or simply to nibble in between. For the sake of the environment, you can even buy regional products, because hemp nuts are also grown in Central Europe.
The peanut (Arachis hypogeae) is not a tree for a change, but a herbaceous relative of peas and beans. The special thing about these nuts is that, true to their name, they actually grow underground. They contain comparatively little omega-3 acid, but are rich in proteins and magnesium. Eating the red peel is also worthwhile because it is rich in antioxidants. Peanuts are produced on fields in the tropics and subtropics.
7. Brazil nut
Brazil nuts are actually the seeds of a capsule fruit. The tree of the same name (Bertholletia excelsa) grows in the tropical rainforests of South America and its fruit contains numerous minerals. However, the Brazil nut also contains natural radioactive substances. The dose is crucial here, which is why no more than two Brazil nuts per day should be eaten regularly. Unfortunately, the commercially available nuts are fromalmost exclusively from the wild. The wild Brazil nut stocks are gradually being exploited.
8. Cashew Nut
Even the cashew tree (Anacardium occidentale) does not bear real nuts. However, this does not detract from the cashew nut, because it is particularly characterized by its high content of the essential amino acid tryptophan. This plays an important role in the formation of the happiness hormone serotonin. Cashew nuts are relatively expensive in comparison, which is partly due to the complex cultivation (only one nut is formed per cashew apple) and the harvest. The kernels are grown in the tropical regions of the world, unfortunately often under inhumane working conditions, which is why you should pay more attention to Fairtrade labels when buying them.
9. Pistachio
Pistachio trees (Pistacia vera) are mainly cultivated in Iran, but also in California, Greece and Turkey. The fruits are particularly rich in potassium and have a fat content of 52%. The green seeds are particularly popular as a snack between meals and in salads, even if you have to peel them first.
10. Macadamia Nut
The macadamia nut comes from two macadamia species (Macadamia integrifolia and Macadamia tetraphylla). It is the most expensive of the nuts because production is quite complex. It is also considered to be extremely tasty and he althy. The proportion of omega-9 fatty acids in macadamia nuts is extremely high. These nuts originated on the Australian continent, but today they are also grown in other countries around the world.
For a conscious, sustainable purchase, we recommend paying attention to regional products and local nuts. Walnuts and hazelnuts, for example, also grow in Germany. There are also small offers of regionally produced nuts, kernels and shells, which incidentally have unbeatable advantages over varieties that come from far away.
If you are interested in other particularly he althy foods, you can read our articles on superfoods and types of fruit with a particularly high amount of vitamin C here.
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