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:

  • Peanuts
  • Pistachios
  • Almonds
  • Hazelnuts
  • Cashews
  • Macadamia nuts
  • Pecans
  • Walnuts
  • 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.

Gesunder Haselnuss-Schoko-Aufstrich Verival Rezept
Print Recipe
5 from 1 vote

Healthy vegan hazelnut chocolate spread

Prep Time10 mins
Total Time10 mins
Servings: 6
Calories: 140kcal


  • 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.


Calories: 140kcal | Carbohydrates: 6.6g | Protein: 3.2g | Fat: 10g

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!


Neben meiner Tätigkeit in der kreativen Content Production wie Fotografie schreibe ich auch regelmäßig für den Blog. Ansonsten interessiere ich mich sehr für Themen wie Nachhaltigkeit und gesunde Ernährung und liebe es, diese spannend aufzubereiten.