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 will learn which benefits each nut has and how you can use the nutrients of nuts for your own health.
To cover the daily requirement of nuts you only need a handful of nuts, which is about 25 grams. Each nut has a different composition of nutrients and thus the benefits that each nut brings are also different.
Here is an overview of the most popular nut varieties:
- Peanuts
- Pistachios
- Almonds
- Hazelnuts
- Cashews
- Macadamia nuts
- Pecans
- walnuts
- brazil nuts
Benefits of different types of nuts
It is common knowledge that nuts play an important role in our diet. However, we would like to explain once again which nut best supports which process:
Nuts help you stay slim
Some nuts can help you lose weight and also help you maintain your weight. Almonds are good for your stomach and quickly satisfy your appetite. Hazelnuts also quickly make you feel full, thus preventing food cravings. Unlike many other nuts, cashews have the lowest fat content and are therefore lower in calories than other nuts.
Walnuts contain a high proportion of antioxidants. According to the latest studies, they also send warning signals to our brain when we eat too much fat.
Nuts influence our mood
That's right, cashews can put you in a good mood. The amino acid L-tryptophan contained in cashew nuts can be converted into serotonin in the brain. Serotonin is known as the ‘happy hormone’. It is a messenger substance that influences various processes, such as body temperature, appetite and, as mentioned, emotions, mood and drive. The amino acid is not only found in nuts, but also in seeds, such as pumpkin seeds, and wholegrain products.
But peanuts also make you happy. The trace element zinc supports the synthesis of serotonin and thus helps to maintain inner balance.
Nuts are good for the heart, body and immune system
The high content of healthy unsaturated fatty acids in nuts, and omega-3 fatty acids in particular, protect the body against harmful free radicals. They also reduce the risk of cardiovascular disease.
Brazil nuts, walnuts, hazelnuts, pistachios, pecan nuts and macadamia nuts are particularly rich in omega-3 fatty acids. Almonds also reduce the risk of cardiovascular disease and, like some of the nuts already mentioned, 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.
Nuts for your skin
Hazelnuts play a role in skin regeneration due to the vitamin A they contain. Niacin, also known as vitamin B3, is found in peanuts and also helps to keep the skin healthy. Walnuts and almonds also have an anti-ageing effect due to their high antioxidant content.
Nuts as a vegetable protein
Nuts have a high protein content and are therefore ideal for an active lifestyle and for sports. For example, nuts help to maintain and build muscle.
Cashews are rich in carbohydrates and magnesium, which is why they provide a lot of energy and strengthen the body. You will find cashews in many of our sports products, mainly because of their ingredients, but also because of their taste.
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But it is not only cashews that are a source of protein for sports enthusiasts; peanuts also contain a lot of vegetable protein. However, when eating peanuts, you should make sure that they are unsalted, because salt can raise your cholesterol level.
Pistachios have the highest iron and phosphorus content and are therefore also a good source of nutrients for athletes. They also contain a particularly high amount of protein and are therefore important for energy and muscles.
Nuts to increase concentration
Nuts are generally considered brain food, i.e. they promote concentration and help with attention. In this regard, we would like to emphasise the concentration-boosting effect of walnuts, pecans, hazelnuts, almonds, cashews and Brazil nuts. This is due to the vitamins and minerals they contain, such as lecithin and various B vitamins like vitamin B1. To keep our brain constantly on its toes, it makes sense to eat nuts as a snack between meals.
To get the most out of nuts, we recommend a mixture of nuts. As a topping for breakfast, for extra crunch at lunch or as a snack, it is definitely worth integrating these little nutritional powerhouses into your diet!
