a bowl of nuts

Benefits and properties of nuts for health

For a long time, nuts were considered as one of the most fattening foods and calorie bombs. But is that really true? Do you know how healthy are hazelnuts, macadamia nuts, pistachios, and all other nuts?

Today it is common knowledge and is backed by several research results that nuts are extremely healthy. The high-fat content can scare you, but there is no reason for it. Because the fats they contain are considered “healthy fats“. This means that they are mostly monounsaturated. In many cases, this ensures that your heart, blood vessels, nerves, and brain are protected and stay healthy.

Nuts are characterized mainly by the fact that they contain a valuable mixture of vitamins, minerals, and trace elements. These mainly include magnesium and vitamin E, as well as iron, calcium, potassium, phosphorus, vitamin B group, and provitamin.

In addition, numerous types of nuts contain relevant amounts of folic acid and proteins. This helps the human body in the fight against all kinds of diseases such as diabetes.

But also heart attacks, strokes, various types of cancer and hardening of the arteries.

The healthiest nuts at a glance

Do you want to integrate more nuts in your diet due to healthy properties? Well, you should pay attention to the amount you eat and the effects they have on your body. Nut allergy in particular should not be underestimated and can quickly become a threat to life.

Allergy to nuts: what it means and how to deal with the symptoms!

Nut allergy is considered one of the most serious food allergies. Those affected suffer mainly from an allergy to nuts, Brazil nuts, or hazelnuts.

Peanuts are generally considered legumes, as are cashews, and are less likely to cause difficulties.

In the case of an allergy, you don’t necessarily have to avoid all nut products. It is much more dependent on the form of the allergy. Allergies usually cause discomforts in the mouth, such as burning or tingling.

Asthma seizures are also conceivable. Symptoms are worse with an isolated nut allergy.

The symptoms are: circulatory decomposition, shortness of breath or even anaphylaxis are the main ones. These are dangerous effects of allergy and should be treated by a doctor.

The allergist is also the right contact to clear up an allergy comprehensively.

If you have a nut allergy, you should focus on the change in your diet. This can cause some problems. Because many products contain nuts as ingredients.

As such ingredients should be listed on all products, it is worth reading the ingredient list. In case of severe allergies, it is also advisable to have an emergency kit with you.

Possible side effects of nut consumption

The consumption of nuts is generally not a problem, since those who do not suffer from allergies can eat them without any problem. However, excessive consumption can lead to weight gain.

Most types of nuts contain many calories. If you don’t exercise, you will quickly reach the necessary daily intake or even more. The body quickly stores unnecessary energy in the form of fat. Therefore, it is advisable to do more sports or keep nut consumption controlled.

Cashew nuts

Cashew nuts come from Brazil. You can choose between sweet, salty, or spicy. Due to its relatively high calorific value of almost 600 kcal per 100 grams, it is advisable not to eat too many of these nuts to not gain unwanted weight.

Cashews are characterized by their versatility: they can be used for sauces, curries, salads, or for baking. They contain high amounts of protein (about 20 percent), B vitamins, and iron. This has a beneficial effect on the transport of oxygen in the blood and supports the muscles, nerves, and blood vessels.

four jars with different type of nuts


An interesting aspect of peanuts is their assignment: they do not belong to nuts, but to legumes. It originally comes from South America and is mainly found as butter, they are also an important part of Asian cuisine.

Salt-free peanuts are low in sodium, which is recommended for people with blood pressure or cholesterol problems.

In addition, these legumes contain many proteins, as well as calciumpotassium, and iron. It is also characterized by a high proportion of magnesium.

Due to its nutrients, it is very suitable to protect nerve function, brain, blood and blood vessels.

However, 100 grams already contain more than 500 kcal, so caution should be taken to avoid gaining weight.


Hazelnut is very popular. This popularity is justified from the point of view of health. Because hazelnuts contain particularly high amounts of vitamin E and magnesium.

A handful already contains 37 percent of the daily requirements of vitamin E and 20 percent of magnesium. It has a beneficial effect on inflammation and nerve function.

At the same time, the proportion of lecithin has a positive effect on nerves and brain function. Even cholesterol also benefits from the healthy fats it contains.

With a total of 9 grams of fat per serving, hazelnuts provide important components to protect the blood vessels and the heart.


Approximately half of an almond consists of the so-called almond oil. Almonds are actually stone fruit and not nuts or legumes.

A handful of almonds provide approximately:

  • one-third of the recommended daily requirement for vitamin E.
  • one-fifth (almost 20 percent) of the magnesium requirement.
  • almost 4 grams of valuable fiber.
  • 6 grams each of the important proteins and carbohydrates.
  • 14 grams of fat.

In addition, a handful of almonds is enough to consume about 160 kcal. Nutrients can have a positive effect on cholesterol levels and can stabilize blood sugar levels in people with diabetes.

Macadamia nuts

About 30 grams of macadamia nuts offer about 21 percent fat with a caloric value of 200 kcal.

Although they contain many calories in itself, macadamia nuts provided only 9 percent of the recommended amount of magnesium and 1 percent of vitamin E. In addition, these nuts contain less than 3 grams of fiber, 2 grams of protein, and 4 grams of carbohydrates.

Since this nut variety offers a comparatively high proportion of valuable simple and unsaturated fatty acids, it is, like many other nuts, ideal for protecting the heart.

nuts and walnuts


The chestnut comes from Asia Minor and is encompassed in brown fruits. These are especially popular in winter in the domestic kitchen or in the Christmas markets.

Because they contain small amounts of calories and fats compared to other types of nuts, they are particularly popular. Chestnuts are heart-shaped or egg-shaped and contain just under 200 calories and about 2 grams of fat per 100 grams.

In addition to a small amount of fat and calories. It only contains 2 grams of protein per 100 grams.

Although it is a nut, the high proportion of starch means that the chestnut must always be roasted or heated (for example, in a water bath). Then you can eat it as a dessert, mash, or as part of soups.

Contains magnesium, iron, calcium, vitamins B, C, and E. The valuable provitamin A (beta carotene) is also part of its nutrients.

Chestnuts are especially recommended for mentally demanding activities (for example, before exams) because they strengthen and relax the nerves. In addition, nuts help with acidification due to basic nutrients.


Pistachios offer almost the same calorie and nutrient content as almonds. With almost 13 grams of fat, 8 grams of carbohydrates, 6 grams of protein, and a total of 3 grams of fiber. However, pistachios contain only 8 percent of the recommended daily magnesium and only 3 percent of vitamin E.

The great advantage of this type of nut lies in the properties of individual nutrients: it supports the cells by protecting them from oxidative stress and has a positive effect on cholesterol levels, blood pressure, and other heart diseases.


Walnuts contain about 60 percent fat per 100 grams. However, these are the so-called healthy fats. The nut has the highest amount of omega-3 fatty acids. Furthermore, this type of nut has a balanced ratio of omega-3 fatty acids and fatty acids omega-6.

This is particularly important because the content of omega-3 fatty acids in modern diets is often too low.

Omega-3 fatty acids help protect the blood vessels and the heart. Due to its ingredients, nuts protect against inflammation and free radicals.

The following ingredients inhabit a handful of these nuts:

  • Magnesium: 11 percent of the daily requirement.
  • Vitamin E: 1 percent of the recommended daily amount.
  • Carbohydrates and proteins: 4 grams.
  • Dietary fiber: 2 grams.
  • Fat content: 18 grams.


Over the years, scientists have used various studies and research to discover that nuts are much healthier than their overall reputation indicates. Although they contain a lot of fat, this is “good fat”.

It supports the body in the protection of cells, blood vessels, and nerves. In addition, the human brain benefits from the individual trace elements and vitamins offered by different types of nuts.

A nut is mainly dangerous for those who suffer from allergy and for those who need to closely monitor the weight. Because despite all its valuable components: in general, nuts are still considered calorie bombs.

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