The 10 healthiest nuts

It is well known that nuts are very healthy. But which nuts are the healthiest and what ingredients do they contain? We present ten nuts that bring valuable nutrients to our health.

Which nut is the healthiest? It's hard to say, because basically all nuts are extremely healthy. Their ingredients are very similar in most respects. But of course every single nut still has its special features. Which nut is the healthiest for you depends entirely on your needs.

Nuts are a true superfood. They are extremely high in fat and protein and provide large amounts of calories without making you fat. Experiments have even shown that nuts can reduce blood lipid levels. According to the latest findings, nuts are also able to help with weight loss.

That's what makes nuts so healthy

Nuts often contain a high proportion of essential omega-3 fatty acids. They also contain vitamins E, B and C as well as countless minerals such as zinc, iron, magnesium, potassium and calcium. And then there are substances like the memory and concentration-enhancing substances choline and lecithin, as well as antioxidants. Nuts protect against many cardiovascular diseases such as heart attacks and strokes, reduce the risk of developing type 2 diabetes and even reduce the risk of various types of cancer.

Nuts bring these benefits:

• Rich in proteins
• High percentage of healthy fats such as omega-3 fatty acid
• High nutrient content
• High proportion of minerals such as zinc, iron and magnesium
• Numerous vitamins such as vitamin E, B and C
• Concentration and memory-enhancing substances such as choline and lecithin
• antioxidants
• reduction in blood lipid levels
• Reducing the risk of cardiovascular disease and various types of cancer

How many nuts should you eat a day?

A portion of nuts a day does a lot, the size of the portion is up to you. A handful a day might be a good guideline. Depending on your taste, you can nibble the nuts on the side, eat them in pestos and salads or enjoy them as an ingredient in baked goods.

However, do not eat salted or sugared nuts, because that would take away the health aspect of nuts. Nuts that have already been roasted are also not optimal, as a lot of vegetable fat is often used for roasting. It's better to roast your nuts yourself at home without any additional fat.

1. walnut

The fruits of walnut tree (Juglans regia) are probably among the most well-known nuts in this country. And rightly so, because they are extremely healthy and rich in valuable ingredients. 100 grams of ripe walnuts contain around three milligrams of vitamin C, which is important for the immune system. It also contains plenty of vitamin E, polyphenols and folic acid, as well as omega-3, omega-6 and omega-9 fatty acids. The ratio of these unsaturated fatty acids to the few saturated fatty acids has a positive effect against cardiovascular diseases. In combination, all of these ingredients make the walnut a true superfood and filler that has an antioxidant effect and protects you from cardiovascular diseases. And the best thing about it: You can easily grow the walnut yourself in your own garden.

2. hazelnut

Another typical native nut is the hazelnut. There are even different species that produce hazelnuts and all belong to the hazel genus (corylus) belong. Hazelnuts are particularly known as food for the nerves, as they are part of the popular trail mix. The substances lecithin and choline are probably responsible for the improved function of nerves and memory. In addition, hazelnuts contain a lot of omega-9 fatty acids, which are important for the function of nerve cells.

3. beechnuts

the Fruits of the local beech (Fagus sylvatica) are hardly of importance as food today. After the wars, however, they served as an important source of nutrients for the population, because they contain 40% fat and numerous minerals such as zinc and iron. However, since the digestion of raw nuts produces hydrocyanic acid, you should Roast, scald or bake beechnuts before eating.

4. almond

By the fruit of the almond tree (Prunus dulcis) are actually not nuts, but stone fruits. But they still have nutty properties: Almonds are particularly rich in calcium, magnesium and potassium. The high choline content also promotes concentration and memory and reduces the storage of fat in the liver. However, bitter almonds should not be eaten, as their digestion produces toxic hydrocyanic acid. Almonds come mostly from large and very water-intensive plantations in California, so they don't belong definitely one of the most environmentally friendly foods, but in this country they are also found in wine-growing regions from time to time to meet

5. hemp nut

In fact, the hemp nut is also one of the nuts. The seeds of the hemp plant (Cannabis sativa) do not contain any intoxicating substances, but an optimal ratio of omega-6 and omega-3 acids. They also score with a protein content of up to 24%. The small hemp nuts also contain all the amino acids that are essential for humans. Shelled hemp nuts are wonderful in muesli, as a bread spice or simply to nibble in between. For the sake of the environment, you can even buy regional products, because hemp nuts are also grown in Central Europe.

6. peanut

The peanut (Arachis hypogeae) is not a tree for a change, but a herbaceous relative of the Peas and beans. The special thing about these nuts is that, true to their name, they actually grow underground. They contain comparatively little omega-3 acid, but are rich in proteins and magnesium. Eating the red peel is also worthwhile because it is rich in antioxidants. Peanuts are produced in fields in the tropics and subtropics.

7. brazil nut

Brazil nuts are actually the seeds of a capsule fruit. The tree of the same name (Bertholletia excelsa) grows in the tropical rainforests of South America and its fruit contains numerous minerals. However, the Brazil nut also contains natural radioactive substances. The dose is crucial here, which is why no more than two Brazil nuts per day should be eaten regularly. Unfortunately, the commercially available nuts come almost exclusively from the wild. The wild Brazil nut stocks are gradually being exploited.

8. Cashew

Also the cashew tree (Anacardium occidentale) bears no real nuts. However, this does not detract from the cashew nut, because it is particularly characterized by its high content of the essential amino acid tryptophan. This plays an important role in the formation of the happiness hormone serotonin. Cashew nuts are relatively expensive in comparison, which is partly due to the complex cultivation (only one nut is formed per cashew apple) and the harvest. The kernels are grown in the tropical regions of the world, unfortunately often under inhumane working conditions, which is why you should pay more attention to Fairtrade labels when buying.

9. pistachio

pistachio trees (Pistachio vera) are mainly cultivated in Iran, but also in California, Greece and Turkey. The fruits are particularly rich in potassium and have a fat content of 52%. The green seeds are particularly popular as a snack between meals and in salads, even if you have to peel them first.

10. macadamia nut

The macadamia nut comes from two macadamia species (Macadamia integrifolia and Macadamia tetraphylla). It is the most expensive of the nuts because production is quite complex. It is also considered to be extremely tasty and healthy. The proportion of omega-9 fatty acids in macadamia nuts is extremely high. These nuts originated on the Australian continent, but today they are also grown in other countries around the world.

For a conscious, sustainable purchase, we recommend paying attention to regionality and thus local nuts. Walnuts and hazelnuts, for example, also grow in Germany. There are also small offers of regionally produced nuts, kernels and shells, which incidentally have unbeatable advantages over varieties that come from far away.

If you are interested in other particularly healthy foods, you can read our articles on the subject here superfoods and Fruit varieties with a particularly large amount of vitamin C read.

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