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Surely, most of us have very positive associations with nuts. We use them in various ways every day. They can be a delicious snack, an interesting addition to pastries and desserts. It's worth noting that among all the nuts and dried fruits available on the market, nuts are definitely the healthiest. There are many varieties. This means that everyone will find something for themselves, but it brings with it some challenges. Which ones to choose? What are the healthiest? We will try to answer these and other questions in detail. We wish you a fruitful reading.
What are nuts actually?
Nuts is a fairly general term. They are seeds and fruits that contain an edible kernel surrounded by a hard or brittle shell. They are all characterized by a high content of unsaturated fatty acids and therefore a high calorific value. Therefore, they should not be consumed in excessive quantities. However, this does not change the fact that they are extremely valuable and healthy for us. They contain plenty of protein, fiber, B vitamins and vitamin E. They also contain phosphorus, calcium, zinc, magnesium, sodium, potassium, and iron. Keep in mind, however, that each type of nut has a different content of individual nutrients. However, regular consumption of them can strengthen our nervous and cardiovascular systems. The unsaturated fats they contain can also significantly reduce the risk of blood clots and lower levels of bad LDL cholesterol in the blood. It therefore contributes significantly to reducing the risk of type II diabetes, but also of a heart attack or an ischemic stroke.
Properties of individual nut species
Each type of nut has slightly different macro- and micronutrient content. This also applies to energy value, glycemic index, and the amount of individual fatty acids. Therefore, it's important to know their composition so we can better choose the type that best suits our needs.
Italian nuts
Walnuts are among the most popular foods in our country. And no wonder. After all, they're readily available and simply delicious. They contain about 645 calories per 100 grams. What sets them apart is undoubtedly their very high content of polyunsaturated fatty acids. Moreover, up to 15% of their weight is protein. Therefore, their consumption is especially recommended for vegans and vegetarians. Let's add that they also contain high levels of vitamin B6 and folic acid. For this reason, pregnant and breastfeeding women should consider including them in their daily diet.
Hazelnuts
Hazelnuts are best known for their unusual, milky texture. They contain a lot of unsaturated fatty acids, most of which are monounsaturated. This means they can help lower LDL cholesterol levels while increasing HDL cholesterol levels. Regular consumption can also reduce the risk of cardiovascular disease. They also contain large amounts of vitamin E and folic acid. Let's add that 100 grams of these nuts contain about 640 calories.
Almonds
Almonds have many culinary uses, but not only that. We can find them in many different forms, from whole to flakes to marzipan. Moreover, many consider them one of the finest nuts—they are distinguished not only by their excellent taste but also by their nutritional content. 100 grams of almonds contain approximately 580 calories. This makes them one of the lowest-calorie nuts and contains the least saturated fat. Almost 20% of their weight is protein, and the main fatty acids are monounsaturated fatty acids. Therefore, they have a positive effect on the cardiovascular system. Let's add that 100 grams contains almost 80% of the body's daily magnesium requirement. In addition, they are a good source of B vitamins, vitamin E, and phosphorus.
Cashew nuts
Cashews originate from Brazil and grow on a tree called the cashew tree. They get their name from their kidney-like shape. Interestingly, cashews must be roasted before the shell is removed. This is due to the pungent substance on the inner layer of the shell that surrounds them. They are by far the lowest in calories of all nuts. 100 grams contain about 550 calories. They are also quite soft and delicate in flavor. Almost 18% of their weight is protein. They are also high in magnesium, phosphorus, iron, and zinc.
Peanuts
Peanuts are also called groundnuts and peanuts. Interestingly, they belong to the same family as broad beans, beans, soybeans, and peas. Their fruits grow and ripen underground. They are the most popular nuts in the world and often appear on our tables—usually as a snack or in the form of peanut butter. It's worth mentioning that they contain the most protein of all nuts, as this macronutrient makes up almost 25% of their mass. 100 grams of peanuts contain about 560 calories. They are also characterized by a very high content of vitamin B3 and vitamin E, or folic acid. However, of all nuts, they are the most likely to cause allergic reactions. In addition, they are often roasted and overly salted. Therefore, it's best to choose those in the shell, and when we reach for peanut butter, we choose ones without excessive amounts of additives.
Pistachios
Who among us doesn't associate these green nuts with pistachios? Pistachios are the seeds of the pistachio tree, covered in a shell that slowly opens as the seeds ripen. This determines whether these nuts are ready to eat. 100 grams contains about 590 calories, and what's worth noting is that they are particularly rich in beta-carotene, potassium, and vitamins B1 and B6. They also contain a lot of protein—20% of the pistachio mass. It's also worth noting that it's best to eat unroasted pistachios. They're much harder to find, but worth the effort. This process can reduce the amount of antioxidants they contain by up to 50%!
Macadamia nuts
Although macadamia nuts originate from Australia, they are becoming increasingly popular in Poland and around the world. They are among the most calorie-dense nuts, with 100 grams containing a whopping 720 calories. They are also a rich source of monounsaturated fatty acids, the high content of which has a positive effect on cardiovascular function. However, they contain relatively little protein, accounting for only 8% of their weight. This does not change the fact that they are very tasty. Their texture is similar to our local hazelnuts. They are a great healthy snack and a valuable ingredient in many dishes.
Pecans
Pecan nuts are not as popular as macadamia nuts. However, they have a lot in common with them, especially in terms of nutritional value. They are also very high in calories. 100 grams contain about 690 calories. Their flesh is somewhat similar to walnuts. However, they are much sweeter and fattier than walnuts. Almost 72% of their weight is fatty acids, most of which are monounsaturated and polyunsaturated. Interestingly, they are also high in zinc, vitamin B1, and vitamin E. Unfortunately, compared to other nuts, they are not particularly rich in protein. In fact, 100 grams contain about 9 grams. They are prized primarily for their delicately spicy flavor and aroma.
coconut
Coconut definitely needs no introduction. This largest nut is characterized by the lowest protein and fat content. However, it should be remembered that unfortunately, most of these are saturated fats. Therefore, excessive consumption of coconut is not recommended, especially for people with cardiovascular disease. Since it is almost 50% water, it is not excessively high in calories. 100 grams of coconut contains about 350 calories. It also contains plenty of vitamin E, folic acid, and fiber.
pine nuts
Pine nuts are an essential ingredient in pesto. These small nuts are obtained from the cones of a Mediterranean pine species. 100 grams contain approximately 630 calories. They are not a very good source of protein, but they are rich in magnesium and zinc. Thanks to their equally high content of unsaturated fatty acids, they have a positive effect on cardiovascular function. Interestingly, they cannot be stored for too long, as they quickly become rancid. Their price is also not the lowest. Nevertheless, they are highly valued for their flavor.
Brazil nut
Brazil nuts are among the largest nuts. They originate from the Amazon basin and possess properties that are especially beneficial for men. This is due to their very high selenium content. Let's add one of the highest—among plants. Selenium is involved in the process of sperm production, but it also has powerful antioxidant properties. Among other things, they help minimize the risk of developing various types of cancer, including prostate cancer. They are quite sweet in taste but also fatty. 100 grams of Brazil nuts contain about 660 calories. They are most commonly eaten raw, but can also be used as an accompaniment to salads, sauces, and meat dishes.
Who should not eat nuts?
Nuts are a true delicacy. They're certainly a much healthier snack than, for example, chips, popcorn, or cookies. However, keep in mind that they are strong allergens. Unfortunately, people with allergic symptoms should exclude them from their diet after consuming them. Furthermore, their high fat and fiber content makes them difficult to digest. This means that patients after various surgeries or gallbladder removal should avoid them. Furthermore, they are not particularly recommended for patients with various diseases of the liver, pancreas, or stomach.
Summary
Nuts are undoubtedly very healthy and should be included in your daily diet. With so many varieties, everyone is sure to find something for themselves. However, keep in mind that they typically contain large amounts of fat and are therefore very high in calories. Let's enjoy their benefits with caution, as they will certainly have a positive impact on our health. It's also important to remember that they can be strong allergens, especially for children. Therefore, consult your doctor if in doubt or if you experience side effects.
