Almonds, hazelnuts, walnuts, cashews, peanuts – there really is a huge variety of nuts, with something for every taste. Not only are nuts an excellent source of nutrients, providing us with healthy fats, but they also contain plenty of vitamins, minerals and trace elements.
In this article, we will introduce you to 5 nuts and explain why they should definitely be on your menu. We will tell you why it makes sense to cover part of your daily requirement with nuts and which nuts have which advantages.
1. Reasons why hazelnuts are healthy
Hazelnuts have a positive effect on memory performance. A healthy diet is important for the whole body, especially for the brain, of course.
The unsaturated fatty acids contained in hazelnuts can lower cholesterol levels. A handful of nuts, such as our beloved hazelnuts, can already lower blood lipid levels. The fatty acids not only have a positive effect on cholesterol levels, but also on the heart, blood vessels and circulation.
Hazelnuts are an excellent source of vitamins. They contain the following B vitamins: B1, B2, B3, B6, B7 and B9. Vitamin B7, for example, is important for hair growth, numerous metabolic processes and the nervous system. The daily requirement is already covered with 73 grams of hazelnuts. The optimal daily intake of vitamin E is already achieved with about 50 grams of nuts.
In addition to important proteins and many vitamins, hazelnuts also contain minerals such as calcium and phosphorus, which strengthen our bones, as well as iron.
Hazelnuts have a relatively high fiber content at 8.6 g per 100 g.
2. Why we recommend eating almonds
Almonds also have a fat content of almost 60%. These fats regulate blood lipid levels and protect our heart. Almonds also have a considerable protein content of 30%. A handful of almonds (30 grams) contains about 9 grams of protein.
Furthermore, the nuts provide healthy fiber, vitamins B and E, and important minerals such as magnesium and calcium.
Almonds are said to have a prebiotic effect. This means that they have a positive effect on our intestinal flora. This in turn contributes significantly to a functioning immune system and thus to our health.
The brown skin of almonds not only supports the intestinal flora, but also keeps us young and healthy. The reason for this is the high vitamin E content. This fat-soluble vitamin has antioxidant properties.
Among other minerals, almonds also contain magnesium which plays an important role in the transmission of stimuli between nerves and muscles.
3. That's why walnuts are a true superfood
Walnuts contain a high proportion of lecithin. The body then converts this ingredient into the neurotransmitter acetylcholine, which is why walnuts can also increase your brain's ability to perform and concentrate.
Walnuts are particularly known for their high content of omega-3 fatty acids. They contain a particularly large amount of one fatty acid in particular: alpha-linolenic acid. This fatty acid protects our body from free radicals and can also reduce the risk of cardiovascular disease.
Walnuts also contain large amounts of antioxidants. These protect our body from free radicals and can therefore also protect you from a variety of diseases.
Even though the walnut may not seem particularly healthy at first glance with a high fat content of 62g fat per 100g, it is, however, rich in healthy fatty acids and can even help you lose weight.
Not only the macronutrients that a food contains are essential, but also the micronutrients such as minerals and vitamins are an important part. The walnut contains a lot of magnesium, potassium, zinc and iron.
4. That's why cashews should be on your diet.
Cashews contain 18 grams of protein per 100 grams and are therefore indispensable as a vegan source of protein. The amino acids they contain help to build and maintain muscle.
Cashews contain a high percentage of L-tryptophan. This amino acid is an important building block of the messenger substance serotonin. Serotonin, in turn, is one of the so-called “happy hormones” and thus ensures increased well-being and feelings of happiness.
The healthy fatty acids contained in cashew nuts have a positive effect on the cardiovascular system. The unsaturated fatty acids help to lower cholesterol levels and blood pressure.
In particular, the B-complex vitamins contained in cashews also have a positive effect on brain function. Minerals such as copper, iron and zinc, as well as B vitamins, have a positive effect on metabolism.
Cashew nuts are literally good for the nerves – for example, vitamin B12 ensures the protection, development and regeneration of the nervous system. 1
Vitamin B12 contributes to the normal functioning of the nervous system and normal mental function. It also plays an important role in the breakdown of fatty acids and amino acids, thus contributing to normal energy metabolism. 2
Verival Sportmüsli with cashews
5. The positive properties of the peanut
Peanuts are a popular vegan source of protein, especially for people who eat a predominantly plant-based diet. This is not without reason, as with a protein content of 24%, it even surpasses some animal sources and is therefore ideal for supporting muscle building.
Find out more about plant-based proteins
Peanuts are made up of almost 50 percent fat – yet they are considered healthy. This is mainly because they contain a lot of unsaturated fatty acids and can therefore even help to improve cholesterol levels and support the cardiovascular system .
They contain only small amounts of carbohydrates, which makes them particularly interesting for people with an increased risk of type 2 diabetes, since the combination of plenty of fat and dietary fiber and a small amount of carbohydrates results in only a small release of insulin.
Peanuts are considered to be one of the most magnesium-rich plant-based foods of all. Combined with their high zinc, iron and potassium content, they help to maintain many vital processes in the body.
Peanuts provide us with plenty of vitamin E and vitamin B3. These vitamins are not only important for a wide range of metabolic processes, but also support our body's immune defense.
As you can see, almonds, peanuts, walnuts, cashews and hazelnuts have many advantages and should not be missing from any diet. It is true that nuts are often labeled as a calorie bomb because they contain so much fat. However, as we now know, this fat has many positive properties and, if you eat the right amount of nuts, definitely does not make you fat.
And if you have now acquired a taste for nuts, why not try our colorful nut mixes. There really should be something for everyone.
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- Reynolds E. Vitamin B12, folic acid, and the nervous system. The Lancet Neurology . Published online November 2006:949-960. doi: 10.1016/s1474-4422(06)70598-1
- Romain M, Sviri S, Linton DM, Stav I, van Heerden PV. The Role of Vitamin B12 in the Critically Ill—a Review. Anaesthesia and Intensive Care. Published online July 2016:447-452. doi: 10.1177/0310057×1604400410
