5 nuts, 5 reasons – nut varieties at a glanceMay 22, 2020
Almonds, hazelnuts, walnuts, cashews, peanuts – there really is a large selection of nuts and there is a nut for every taste. Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, but they also supply us with plenty of vitamins, minerals and trace elements.
In this article we will introduce you to 5 nuts and why they should definitely be part of your diet. We explain why it makes sense to cover part of your daily requirements in the form of nuts and which nuts have which benefits.
1. Reasons why hazelnuts are healthy
Hazelnuts have a positive effect on memory. Healthy nutrition is important for the whole body, but of course especially for the brain.
The unsaturated fatty acids contained in hazelnuts can lower cholesterol levels. A handful of nuts, such as our beloved hazelnuts, already lower the blood fat level. The fatty acids not only have a positive effect on the cholesterol level, but also on the heart, vessels and circulation.
Hazelnuts are an excellent supplier 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 by 73 grams of hazelnuts. The daily optimal supply of vitamin E is already achieved with about 50 grams of nuts.
Besides important proteins and many vitamins, hazelnuts also contain minerals such as calcium, phosphorus, which strengthen our bones, and iron.
Hazelnuts have a relatively high fibre content of 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. Furthermore, almonds reach a considerable protein content of 30%. With a handful of almonds (30 grams), this is about 9 grams of protein.
Furthermore, nuts provide healthy fibre, vitamins B and E as well as 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 shell of almonds not only supports the intestinal flora, but also keeps us young and healthy. The reason for this is the high content of vitamin E. This fat-soluble vitamin has antioxidant properties.
Besides other minerals, almonds also contain magnesium, which plays an essential role in the transmission of stimuli between nerves and muscles.
3. That is why walnuts are a real superfood
The walnut contains a high proportion of lecithin. This is then further turned by the body into the neurotransmitter acetylcholine which increases the performance and concentration of your brain.
The walnut is especially known for its high content of omega-3 fatty acids. One fatty acid is contained in particularly large quantities: alpha-linolenic acid. This fatty acid protects our organism from free radicals and can also reduce the risk of cardiovascular diseases.
Walnuts also contain large amounts of antioxidants. They protect our body from free radicals and can therefore also protect you from a variety of diseases.
Even though the walnut may not appear particularly healthy at first glance with a high fat content of 62g fat per 100g, it is nevertheless rich in healthy fatty acids and can even help you lose weight.
Not only are the macronutrients that a food contains essential, but micronutrients such as minerals and vitamins are also an important component. The walnut is particularly rich in magnesium, potassium, zinc and iron.
4. Why cashews should be on your meal plan
Cashews contain 18 grams of protein per 100 grams and are therefore an indispensable source of vegan protein. The amino acids they contain help to build and maintain muscles.
Cashews contain a high proportion of L-tryptophan. This amino acid is an important component of the messenger substance serotonin. Serotonin, in turn, is one of the so-called “happiness hormones” and thus ensures an increased feeling of well-being and happiness.
The healthy fatty acids contained in cashew nuts have a positive effect on the cardiovascular system. The unsaturated fatty acids lower the cholesterol level as well lead to a decreased blood pressure.
Especially the vitamins of the B-complex contained in cashews also have a positive effect on the performance of the brain. Minerals such as copper, iron and zinc as well as B vitamins have a positive effect on the metabolism.
Cashew nuts are literally good for the nerves – for example, vitamin B12 ensures the protection, development and regeneration of the nervous system.
5. The positive properties of the peanut
The peanut is a popular vegan protein source, especially for people on a predominantly plant-based diet – and there is a reason for that. With a protein content of 24% it even surpasses some of the animal sources and is therefore ideal for supporting muscle building.
Peanuts consist of almost 50 percent fat – yet they are considered healthy. This is mainly due to the fact that they contain a lot of unsaturated fatty acids and can therefore even help to improve cholesterol levels and support the cardiovascular system.
Carbohydrates, on the other hand, are only present in small amounts – which makes them particularly interesting for people with an increased risk of type 2 diabetes, as the combination of plenty of fat and fibre and the small amount of carbohydrates only causes a low insulin release.
Peanuts are considered one of the most magnesium-rich plant-based foods of all. Combined with the high zinc, iron and potassium content, they ensure the maintenance of many vital processes in the body.
Peanuts provide us with plenty of vitamin E and vitamin B3. These vitamins are not only important for various metabolic processes, but also support the immune defence of our body.
As you can see, almonds, peanuts, walnuts, cashews and hazelnuts have many benefits and should be part of everyone’s diets. It is true that nuts are often labelled a calorie bomb because they contain so much fat. However, as we now know, this fat has many positive properties and, if you pay attention to the right amount of nuts, they definitely do not make you fat.
And if you are now totally keen on snacking some nuts, why not try our colourful nut mixes. There really is something for everyone.
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