Types of nuts and their properties – which ones are worth eating to stay healthy?
Nuts are among the foods that should be included in a healthy and well-balanced diet. They are a valuable source of protein, fats, vitamins and minerals. In addition, they provide many other valuable compounds, such as carotenoids, tocopherols, sterols and polyphenols. What types of nuts are there and which ones are worth including in your daily diet? What are their health benefits? What are the benefits of eating nuts regularly?
Table of contents
- What are nuts and why are they worth eating?
- The most popular types of edible nuts
- Other types of nuts worth knowing about
- Nuts in your daily diet – how to eat them every day
- Nuts and health – why you should eat nuts regularly
- How to choose the healthiest nuts for you
- Contraindications – when to be careful with nuts
- The healthiest types of nuts – which ones to choose every day? Summary
What are nuts and why are they worth eating?
Nuts are edible tree fruits rich in nutrients such as fats, protein, vitamins and minerals. A characteristic feature of their chemical composition is their high protein (approx. 15–18%) and fat (approx. 60–63%) content.
They also contain fibre, which contributes to the proper functioning of the digestive system. In addition, nuts are high in omega-3 unsaturated fatty acids, making them an important part of a healthy diet, supporting heart health, the human body and the functioning of the nervous system.
The most popular types of edible nuts
There are different types of nuts, including pecans, macadamia nuts, Brazil nuts, cashews and hazelnuts. Which varieties contain the most protein of all nuts? Which are considered the most calorific nuts? Let's find out!
Walnuts – rich in omega-3 fatty acids
The walnut is a species of deciduous tree in the walnut family, and its fruits are commonly called walnuts. They contain unsaturated fatty acids, protein, B vitamins, and minerals (mainly calcium, phosphorus, iron, magnesium, and sodium). They are excellent for the heart and brain, help lower cholesterol and support concentration.
Hazelnuts – a source of vitamin E
Hazelnuts are obtained from the common hazel shrub. The dominant component of hazelnuts is fat. They also contain protein, oleic acid, potassium, magnesium, zinc and iron. Eating them is good for the skin and hair, and they provide the body with healthy fats and dietary fibre.
Almonds – ideal for the heart and brain
Almonds are obtained from a perennial plant of the Rosaceae family known as the common almond tree. They contain significant amounts of protein, linoleic acid, oleic acid and fibre. Almonds are popular nuts that can help improve memory, regulate blood pressure and lower cholesterol levels.
Brazil nuts – the best source of selenium
Brazil nuts are also among the well-known types of nuts. They are the ripe fruit of a tree commonly known as the Brazil nut tree. They are characterised by a high selenium content. Just one nut a day covers the daily requirement for this mineral, supporting immunity.
Cashew nuts – magnesium and potassium for health
Cashews, which come from a tree called the western adrenal gland, are an excellent source of omega-3 fatty acids, vitamin B6, calcium, iron, phosphorus and copper. Regular consumption of cashews supports memory and concentration, prevents depression and improves the condition of blood vessels.
Macadamia nuts – monounsaturated fats
Nuts obtained from the macadamia tree, which belongs to the silver tree family, are high in calories but beneficial for the circulatory system. They contain oleic acid, vitamin B1, vitamins A and E, as well as minerals: calcium, zinc, copper, manganese and selenium. They have a distinctive taste and nutty aroma.
Pecans – high in calories, but very nutritious
Pecans, which originate from North America, are not very popular in Poland. This is a shame, as they are rich in antioxidants and healthy fats, making them a great snack. They also contain vitamins A and E, folic acid, phosphorus, calcium, copper and magnesium.
Peanuts – popular, even though they are legumes
Peanuts, also known as groundnuts, are high in protein, with a content of 28.5%. They are also rich in copper, manganese, folic acid, potassium and B vitamins. They provide energy and are ideal for making peanut butter and various snacks.
Pine nuts – delicate and aromatic
Pine nuts are small but full of protein and iron, making them perfect for salads and pesto. They are the shelled edible seeds of certain species of pine trees and have a high nutritional value. Pine nuts contain iron, copper, magnesium, vitamins E and K, as well as antioxidants and flavonoids. Eating them can help lower bad cholesterol and prevent heart disease.
Other types of nuts worth knowing about
There are also other types of nuts. Each has its own unique nutritional and flavour properties and can be consumed in different ways. At this point, it is worth mentioning, for example, coconuts, whose flesh is rich in fibre, magnesium, phosphorus and potassium, as well as pistachios, which are a popular snack and a common addition to desserts.
Tiger nuts (chufa), which have a wrinkled skin and a sweet taste, are also among the less popular nuts in the world. In the kitchen, they are used, among other things, to make flakes, milk and flour.
Other types of nuts worth knowing about
There are also other types of nuts. Each has its own unique nutritional and flavour properties and can be consumed in different ways. At this point, it is worth mentioning, for example, coconuts, whose flesh is rich in fibre, magnesium, phosphorus and potassium, as well as pistachios, which are a popular snack and a common addition to desserts.
Tiger nuts (chufa), which have a wrinkled skin and a sweet taste, are also among the less popular nuts in the world. In the kitchen, they are used, among other things, to make flakes, milk and flour.
Nuts in your daily diet – how to eat them every day
Due to their antioxidant properties and high content of healthy fats, nuts are worth eating every day, but in moderate amounts. They are great as a snack on their own, but can also be added to meals: salads, desserts and even main courses.
You can eat them raw, roasted or in the form of nut butter. They can also be a valuable addition to an afternoon smoothie or night-time porridge.
Nuts and health – why you should eat nuts regularly
Nuts are one of the richest sources of omega acids. They also contain valuable vitamins and minerals that are essential for the proper functioning of the body.
Eating nuts regularly can have a beneficial effect on the heart and circulatory system, as well as on the nervous system. Crunchy nuts eaten with a smoothie, porridge or salad can also support immunity, stabilise blood sugar levels and regulate hormone balance.
Thanks to antioxidants, they can also contribute to the elimination of reactive oxygen species, delaying the body's ageing process.
How to choose the healthiest nuts for you
There are many types of nuts. How to choose the healthiest ones for you? Which varieties are worth reaching for: peanuts, cashews, or maybe almonds?
If you want to include nuts in your daily diet, try to choose them in their natural, unsalted and unroasted form. Walnuts, Brazil nuts and cashews are a good choice. You can also eat pistachios and almonds. However, remember to consume them in moderation due to their high calorie content.
Contraindications – when to be careful with nuts
The main contraindication to eating nuts is an allergy, which can lead to anaphylactic shock. People with digestive problems, especially irritable bowel syndrome, as well as kidney failure, should refrain from eating these popular foods.
Nuts are also not recommended in the diet of people struggling with gallbladder disorders, pancreatitis and kidney stones.
The healthiest types of nuts – which ones to choose every day? Summary
The healthiest and most valuable nuts to include in your diet are walnuts, almonds, pistachios and cashews. To reap the health benefits, the key is moderation and variety.
Regular consumption of these nutritious foods can support brain function, protect cells from oxidative stress, and reduce the risk of cardiovascular disease. Thanks to their rich nutrient content, nuts can be an ideal addition to your daily diet.
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