These Healthy Vitamins Found in Nuts

Whether as a snack between meals or as a crunchy ingredient for cereals, porridge and crunchy – nuts are a true classic and should not be missing in any meal plan. However, many people are unaware of how many vitamins and minerals are actually in nuts . That much is already revealed: they are true vitamin bombs.

The nutrients contained in the superfood support our body during vital processes and play a major role when it comes to our health.

With only a handful of nuts per day, you can take vitamins A, B, and E , for example, , and be supplied with important nutrients such as calcium, potassium, magnesium, and zinc .

We took a closer look at the most important vitamins and minerals in nuts and took a closer look at them.

Which vitamins are actually contained in nuts?

To give you a quick overview, here's a table of the most important vitamins found in nuts!

Vitamin E: Nuts and their anti-aging effect

If you take a closer look at the vitamins in nuts, you will quickly see that they contain a considerable amount of vitamin E , which protects our cells from free radicals and thus from damage due to its antioxidant effect .

In addition, the fat-soluble vitamin has an anti-inflammatory and immune-boosting effect . According to doctors, the effect of vitamin E should not be underestimated, especially in joint diseases such as arthritis or osteoarthritis.

In addition, the antioxidants contained in nuts slow down the aging process of our cells and keep our skin young .

In principle, the rejuvenating vitamin can be absorbed via various types of nuts. However, almonds and hazelnuts contain a lot of it .

However, caution is advised when processing nuts . If hazelnuts, pine nuts, and walnuts are heated, they lose on average 10% of the valuable vitamin.

Therefore, it is advisable to enjoy the seeds as unprocessed as possible or as nutmeg . For example, they are a popular topping for porridge or give your cereal that extra crunch.

Vitamin B: A handful of concentration with the right nuts

Nuts are considered a miracle weapon when it comes to increasing the ability to concentrate . Precisely for this reason, they are an important part of student food. Even a handful of nuts per day has an effect and supports our grey cells at work.

This is due to their high content of B vitamins , which have a positive effect on our brain and nervous system.

However, the group of B vitamins can be divided into eight different types, each of which performs different tasks in the body.

For example, vitamin B1 (thiamine) helps to obtain energy from carbohydrates , which is needed for the normal function of the heart and brain. Especially in peanuts, this vitamin is contained in high doses.

Vitamin B3 (niacin), on the other hand, is found primarily in almonds , but is also found in macadamia nuts . It not only ensures healthy skin, but also reduces tiredness and fatigue . For this reason, vitamin B3 is very popular with athletes.

We also rely on nuts as energy suppliers for our VERIVAL Sport products, so that nothing stands in the way of an active tomorrow.

Vitamin B9 (folic acid) is particularly important for blood formation . Too low folic acid levels promote calcification of the arteries and thus increase the risk of heart attack and stroke .

Folic acid deficiency is unfortunately not uncommon, so it is particularly important to get enough of it from food. Vitamin B9 is found in most types of nuts , so it is worth using nut blends.

Vitamin B12 in nuts – is there one?

Unfortunately, there is no nut that contains vitamin B12 . The vitamin is usually contained in animal foods – that's why vegetarians and vegans have to look for plant-based substitutes. Unfortunately, nuts cannot serve as a substitute because they do not contain vitamin B12.

Since vitamin B12 is responsible for metabolism, you should not miss it. A deficiency can have many consequences. Although nuts are real all-rounders when it comes to nutrients and vitamins, they can't help you here.

Calcium: Nuts as an alternative to milk

However, not only are there many vitamins in nuts, but also a number of minerals that are indispensable for our bodies. In addition to magnesium, potassium, copper, and zinc, bone-strengthening calcium is one of the most important of these.

For example, did you know that almonds contain twice as much calcium as yogurt ? This makes nuts especially interesting for those who eat a vegan diet or do without dairy products.

Vegan or not, our homemade almond milk is definitely a smart alternative to cow's milk.

Almond milk

There are certainly different almond milk recipes: a quick recipe for how you can easily prepare almond milk yourself – a great milk alternative – from just a few ingredients.

Preparation time 15 min.

Waiting time: 8 hrs

Total time 8 hrs 15 min.

Servings: 1 litre

Accessories

• Strainer or nut milk bag (alternatively you can use a fine kitchen towel)

Ingredients

• 200 g almonds
• 1 tablespoon dates, agave syrup or date syrup for sweetening
• 1 litre of water
• 1 pinch of salt

Preparation

• Soak the peeled almonds in a bowl of warm water.
• Leave the water-covered almonds overnight.
• Simply drain the water after soaking the next day.
• Then add the almonds with about twice as much fresh water and some sweetener to your high-performance blender. Also, add some salt to make your almond milk last longer.
• Afterwards, the almond milk is briefly sieved so that the milk no longer contains any pieces. The best way to do this is to use a nut milk bag, through which you squeeze the nut milk over a bowl.
• The little pieces of almond left over don't throw them away! You can combine them with oatmeal, hazelnuts, and other ingredients of your choice to make a delicious porridge.

Calcium not only strengthens bones and teeth, but is also important for muscles and nerves . It also protects against inflammation and allergies.

Magnesium: Nuts as a nerve food

In addition to vitamin B, another nutrient in nuts provides strong nerves : magnesium .

The mineral plays a major role in the preservation of our bones and teeth and is responsible for various muscle functions and metabolic processes .

A magnesium deficiency is manifested, for example, by the well-known muscle cramp. However, eyelid twitching, headaches, exhaustion, insomnia, and difficulty concentrating can also indicate a magnesium deficiency.

With a serving of nuts a day, you can easily avoid a deficiency. Brazil nuts , for example, contain a particularly high amount of the nerve-strengthening magnesium. But cashews and almonds are also bursting with them.

Which nut is the healthiest?

So you see, nuts truly deserve to be called a “superfood.” However, an essential question still remains: which nut is the healthiest?

Finding an answer to this question is not so easy because whether cashews, peanuts, almonds, or other types of nuts – each has its own advantages .

While the almond, as a small all-rounder with a large effect , provides many B vitamins, for example, cashews score points with a comparatively low-fat content. Peanuts contain a lot of vitamin E, and Brazil nuts provide you with magnesium.

Therefore, our conclusion is: Try your hand at the entire nut range and find out which nut suits you , or combine the little all-rounders to your liking.