Apart from their taste and shape, nuts can be distinguished mainly by their ingredients. Nuts contain many vitamins, minerals and healthy fats. The different compositions of nutrients have different effects on the body. In this article you can find out which advantages each nut brings and how you can use the nutrients of nuts for yourself.
In order to cover the suggested daily consumption of nuts, you only need a handful of nuts, which is approximately 25 grams. Each nut has different nutrients and therefore also the benefits vary.
Here is an overview of the most popular nuts:
- Macadamia nuts
- Brazil nuts
Advantages of different nuts
It is generally known that the small nuts play a major role in our diet. But we want to explain once again which nut supports which processes best:
Nuts help to maintain a slim body
Some nuts can help you lose weight or to maintain a slim body. Almonds are good for the stomach and quickly fill it up. Hazelnuts also provide a quick feeling of satiety and thus prevent ravenous appetite attacks. In contrast to many other nuts, cashews have the lowest fat content and are therefore lower in calories than other kernels.
Walnuts contain a high proportion of anti-oxidants. According to the latest studies, they also send alarm signals to our brain against that help reduce how much fat you eat.
Nuts can have an influence on your mood
Cashews can help keep you in a good mood. The amino acid L-tryptophan contained in cashews can be converted to serotonin in the brain. Serotonin is called the happiness hormone. It is a messenger substance that influences various processes, such as body temperature, appetite and even emotions, mood and drive. The amino acid is not only found in nuts, but also in seeds, such as pumpkin seeds and wholemeal products.
But peanuts also make you happy. The trace element zinc supports the synthesis of serotonin and thus helps with keeping an inner balance.
Nuts are good for heart, body and immune system
The high content of healthy, unsaturated fatty acids in nuts and especially the omega-3 fatty acids protect the body from harmful free radicals. They also reduce the risk of cardiovascular diseases.
Above all Brazil nuts, walnuts, hazelnuts, pistachios, pecans and macadamia nuts are rich in omega-3 fatty acids. But almonds also reduce the risk of cardiovascular disease and, like some of the nuts mentioned above, also protect against diabetes and lower cholesterol levels.
The B vitamins and vitamin E, which are abundant in nuts, are important for various metabolic processes and support the immune system.
Beautiful skin from nuts
Hazelnuts play a role in building the skin due to the vitamin A they contain. Niacin, also called vitamin B3, is found in peanuts and also helps to keep the skin healthy. Walnuts and almonds also have an anti-aging effect due to their rich antioxidant content.
Healthy vegan hazelnut chocolate spread
- 90 g hazelnuts
- 120 ml plant-based drink
- 15 g cocoa powder
- 1 tsp vanilla extract
- 2 tbsp agave syrup or maple syrup
- 1 pinch of salt
- coconut oil
- First put the hazelnuts in your blender or food processor and grind them.
- Then add the remaining ingredients to the mixer until you have a creamy mixture.
- You can eat the vegan hazelnut cream immediately. You can use it, for example, as a spread for your breakfast bread or to refine your porridge or overnight oats.
- It is best to keep the spread in a preserving jar. It will stay fresh for about 3-4 days.
Nuts as a plant protein source
Nuts have a high protein content and are therefore ideal for active everyday life and sports. Nuts, for example, also help to maintain and build muscles.
Cashews are rich in carbohydrates and magnesium and therefore provide a lot of energy and strengthen the body. Mainly because of their ingredients, but also because of their taste, you can find cashews in many of our sports products.
But not only cashews are a source of protein for sports enthusiasts, peanuts also contain a lot of plant-based protein. When eating peanuts, however, you should make sure that you eat them unsalted, as salt can raise cholesterol levels.
Pistachios have the highest content of iron and phosphorus and are therefore also a good source of nutrients for athletes. They also contain a lot of protein and are therefore important for energy and muscles.
Nuts increase your concentration
Nuts are generally considered brain food, they enhance concentration and help you to focus. Here we would like to emphasize the positive effect of walnuts, pecans, hazelnuts, almonds, cashews and Brazil nuts on concentration. Responsible for this are the vitamins and minerals contained in them, such as lecithin and various B vitamins such as vitamin B1. To keep our brain constantly on the go, it is useful to eat nuts as a snack between meals.
To take advantage of all the benefits of nuts, we recommend a mixture of several nuts. As a topping for your breakfast, extra crunch in your lunch or as a snack, it is definitely worthwhile to integrate the little nutrient bombs into your diet!
Our gastrointestinal system is probably one of the most complex systems in our body. Do you want to increase your well-being? Then promote intestinal health. What is a healthy gut and what positive effects do oatmeal have on the gut? We will answer all these questions and more in the following article.
For many, the first challenge for a healthy start to the day seems to be a sugar-free breakfast, as people are only too happy to reach for a roll with a sweet spread with their morning coffee. But that doesn’t have to be the case. There are many simple recipes with sugar-free foods that will get you ready for your day and give you a sweet treat. You can find everything in the article!
You want to have a healthy breakfast, but don’t know how? And you don’t want to compromise on taste? In our guide, you’ll find out how to start the day tasty and with all the important nutrients at the same time.
Breakfast for children
Especially on weekdays, time is more than tight in the morning. Every additional action throws the plan into disarray. But the time for a healthy breakfast is the most important. Because with a balanced and fibre-rich breakfast, every child starts the day happier, more concentrated and, above all, healthier.
Strawberries, raspberries, blackberries, currants and cranberries – are they all the same or are there any differences? We will get to the bottom of this and clarify what to consider when buying berries. We will also explain why berries are good for health in general and for memory and heart in particular.
Nuts are excellent sources of nutrients – not only do they provide us with healthy fats, they also supply us with plenty of vitamins, minerals and trace elements. They should therefore not be missing in any nutritional plan. Nevertheless, many people label them as calorie bombs and avoid them in their diet in order to […]
As the main ingredient of muesli or porridge, oat flakes have become an indispensable part of many breakfast tables. They are also an important component in sports nutrition, for example in muesli bars. Oat flakes are considered as a superfood and because they don’t have to be transported halfway around the world, they are more […]
Sleepyheads, beware! – If you like to spend a little more time in bed in the morning, but you still don’t want to skip breakfast, you’ve come to the right place. A secret tip for you: overnight oats. As the name already suggests, this healthy breakfast is prepared the day before with oats and fruit. […]
Chia seeds originally come from Mexico and are an ancient food that was part of the normal diet of the Aztecs and Mayans. The seeds are still widespread in Mexico and Central America and are not only eaten for breakfast as a topping. Chia is called “Chia Salvia hispanica” in the technical language and is […]
There is a common sense that oats are one of the healthiest grains on the planet. Whether as flakes, in muesli, in porridge or as a dough. Nevertheless, oats are often underestimated or even ignored. Hardly anyone would categorize oats as superfood, although the small grain would definitely deserve this title. For us as producers […]