Nuts and Their Nutrients – That's Why They're So Healthy

Nuts, also known as nut fruit, are closed fruits. This means that the seed of the plant is separated by the pericarp (fruit wall).

For humans, nuts are excellent sources of nutrients.

In this way, nut fruits provide us not only with healthy fatty acids but also with plenty of vitamins, minerals, and trace elements.

Therefore, they should not be missing in any diet plan or healthy diet . Because nuts contribute to your health.

Nevertheless, many people label them as calorie bombs and avoid them in their diet or snacks to save calories.

In this post, we will explain why this is not a good idea and why it is worthwhile to cover part of your daily nutritional needs with nuts.

We will also explain how you can easily integrate nuts into your healthy breakfast or salad in the evening.

They provide you with sustainable energy and ensure pleasant satiety.

Why are nuts so healthy?

The reason why nuts should by no means be avoided is quite simple.

Because nuts, such as the peanut , the common walnut , the common hazelnut , the cashew nut or pine nuts , are full of healthy nutrients.

Thus, a mix of nuts contains not only abundant healthy fats and proteins , but also a variety of important vitamins and minerals, such as magnesium.

Thus, they not only ensure excellent brain performance but also contribute to a healthy cardiovascular system and a strong immune system .

These nutrients are found in nuts

So we now know that nuts are very healthy due to their multitude of nutrients.

What nutrients these are and what function they have in your body, we will explain now.

Healthy fats from nuts

Nuts contain a lot of fat – this may not sound positive, but if you take a closer look, the reality is quite different.

Because especially the content of healthy, unsaturated fatty acids is particularly high in nuts .

These include omega-3 fatty acids, which not only protect the body from harmful free radicals but also reduce the risk of cardiovascular disease.

Nuts as a plant-based protein source

Nuts are excellent protein suppliers and thus play an important role in maintaining and building our muscles.

It is no surprise that nuts and nut mixtures are a very popular snack among athletes.

Peanut butter has also been one of athletes' favorite products for some time now.

Lots of fiber in nuts

The high fiber content , on the other hand, supports our gastrointestinal tract and ensures stable blood sugar levels.

In addition, high-fiber foods last longer and prevent us from reaching for unhealthy snacks in between.

Nuts as a vitamin supplier

Nuts also provide plenty of vitamins . The content of B vitamins and vitamin E, in particular, is outstanding.

While B vitamins are metabolically activating and play a crucial role in blood formation, vitamin E has an antioxidant effect and protects the organism from harmful molecules.

Furthermore, it has an anti-inflammatory effect and supports the immune system, the nervous system, as well as the skeletal muscles.

Nuts contain many minerals

Nuts are an excellent supplier of essential minerals. For example, calcium and magnesium ensure healthy bones and teeth.

Iodine, on the other hand, ensures optimal thyroid function, as it is crucially involved in the formation of thyroid hormones.

Copper and manganese are also found in nuts – while manganese is an important component of various enzymes, copper plays a crucial role in blood formation and thus affects our immune system.

Other important trace elements such as zinc, selenium or iron are also provided by the consumption of nuts.

These minerals not only ensure a regulated course of metabolic processes but also support the organism in combating free radicals, thus protecting against cell damage.

Why nuts are good for the brain

In particular, the trace elements contained in nuts (zinc, iron, magnesium, etc.) have a positive effect on brain activity.

For example, magnesium is crucial for providing energy in the brain and also protects the nervous system from stress.

The building blocks of proteins, amino acids, are essential components of important nerve messenger substances and thus, if sufficiently present, ensure improved thinking skills and positively affect the psyche and mood.

The B vitamins and vitamin E are good for the nerves and protect the brain from calcification, among other things.

Since nuts are excellent suppliers of healthy fats – and these, in turn, are important components of nerve cells – they ensure optimal structure and functionality of the brain.

The high content of lecithin also positively affects our brain – the active ingredient strengthens our brain and nerve cells and increases our ability to concentrate, among other things.

The most important nut varieties at a glance

You probably already know most of the nuts – but we would like to briefly discuss the most important nut varieties and their nutritional values and highlight the special features to give you a good overview.

Walnuts

The walnut is a particularly good source of unsaturated fatty acids and thus contributes to a healthy cardiovascular system.

In addition, it provides plenty of vitamin B6 as well as zinc. That's why walnut is considered a superfood for your brain , as it ensures excellent concentration and a strong immune system.

Hazelnuts

Hazelnuts are particularly high in fat and contain plenty of vitamins. In particular, vitamins B7 and vitamin E are present in high amounts.

The vitamin B7 effects on the body:

In addition, vitamin E in hazelnuts ensures a healthy immune system through its antioxidant effect. Also noteworthy is the content of copper and manganese, which is particularly high in this type of nut.

Peanuts

More precisely, peanuts are legumes, but we do not want to leave them out.

The peanut is considered the most protein-rich variety and is therefore particularly popular with athletes.

In addition, peanuts are rich in fiber and contain many vitamins. Particularly notable is the high vitamin B3 content, which is of great importance for energy metabolism and the regeneration of the body.

The amount of minerals and trace elements such as magnesium, copper, and zinc is also significant.

Cashew nuts

The healthy cashew nut contains less fat compared to other types of nuts but has an increased carbohydrate content .

It provides plenty of magnesium and phosphorus, but particularly a large amount of copper, which is essential for the optimal functioning of the nervous system.

Brazil nuts

The Brazil nut is not only particularly rich in minerals (selenium, copper & phosphorus) but also provides plenty of vitamin B1.

B vitamins play a crucial role in carbohydrate metabolism and thus influence our nervous system, brain, and muscle function.

However, since the fat content is very high, Brazil nuts should only be consumed in small amounts.

Almonds

Almonds are particularly rich in protein and fiber. Furthermore, not only the vitamin E content should be emphasized, but also the amount of trace elements and minerals is not negligible.

Pistachios

Pistachios contain plenty of vitamins, minerals, and trace elements and thus not only strengthen your immune system but also contribute to a healthy cardiovascular system.

Pecans

The pecan is one of the most calorie-dense nuts due to its high fat content. Therefore, you should only consume them in small quantities.

Nevertheless, it is advisable to incorporate them specifically into the diet, as pecans contain many unsaturated fatty acids and thus contribute to a healthy cardiovascular system.

Furthermore, they provide plenty of vitamins B1 and B7, as well as an exceptionally high content of copper, manganese, and zinc.

Macadamia

The macadamia nut consists of just under 75 percent fat and thus surpasses the other types of nuts. Therefore, it should only be supplied in smaller quantities.

Nevertheless, it is worth taking at least a small amount, as it consists mostly (almost 80%) of unsaturated fatty acids.

These have a positive effect on cholesterol levels and thus have a positive effect on the cardiovascular system.

Which nut variety is the healthiest for you is difficult to say, as each variety has its advantages. It is best to mix the nuts together to benefit from the advantages of all varieties.

Do nuts help with weight loss?

Despite their high fat content and the reputation as calorie bombs, nuts should not be avoided in the diet – because contrary to these prejudices, they can even support weight loss.

For example, some studies ^​1​ indicate that the targeted consumption of nuts can help you lose weight .

According to this, walnuts, for example, are supposed to change the way our brains perceive food.

Thus, a daily serving of walnuts could help us to reduce the appetite for high-fat foods and thus make it easier for us to lose weight.

In addition, nuts can help to stabilize blood sugar levels naturally and thus prevent the dreaded food cravings.

Moreover, the high content of fats, proteins, and fiber ensures a long-lasting feeling of satiety .

Despite these positive properties, it is important to incorporate nuts into the diet in a targeted and dosed manner so as not to consume too many calories.

Ideally, about a handful should be consumed – it is best to vary the types of nuts regularly to cover all nutrients.

Nuts as a topping for your breakfast – delicious and healthy

A particularly easy way to incorporate the daily nut ration into your diet is to top your favorite cereal or porridge with nuts.

Because nuts as a topping for porridges or smoothie bowls not only provide a unique taste and a crisp bite, but also offer you important nutrients.

This makes them an ideal companion for your breakfast and an energetic start to the day.

But nuts not only do well in the breakfast bowl but can be used in many ways. How about a homemade hazelnut cream, for example?

The recipe is not only super simple and lightning fast, but in contrast to nut nougat spreads from the supermarket, it also has the advantage that you know exactly what's in it:

Healthy vegan hazelnut chocolate spread

Preparation time 10 min.

Total time 10 min.

Servings: 6

Calories: 140 kcal

Accessories

• Blender

Ingredients

• 90 g hazelnuts
• 120 ml plant milk
• 15 g cocoa powder
• 1 tsp vanilla extract
• 2 tbsp agave syrup or maple syrup
• 1 pinch of salt
• 1 tablespoon coconut oil

Preparation

• First, put the hazelnuts in your blender or food processor and chop them up.
• Then add the remaining ingredients to the blender until a creamy mixture is formed.
• You can eat the vegan hazelnut cream immediately. For example, you can use it as a spread for your breakfast bread or to refine your porridge or overnight oats.
• It's best to keep the spread in a mason jar. It will stay fresh for about 3-4 days.

Nutritional values

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