Apart from the 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. Find out in this article which benefits different nuts bring and how you can use the nutrients of the nuts for yourself.
To cover the daily requirement of nuts , you only need a handful of nuts, which corresponds to 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 types of nuts:
- Peanuts
- Pistachios
- Almonds
- Hazelnuts
- Cashews
- Macadamia nuts
- Pecans
- Walnuts
- Brazil nuts
Advantages of different types of nuts
It is generally known that the small nuts play a major role in our diet. However, we would like to explain to you once again which nut best supports which processes:
Nuts create a slim line
Some nuts can help you lose weight, but also keep it off. Almonds are good for the stomach and make you feel full quickly. Hazelnuts also ensure a quick feeling of fullness and thus prevent food cravings. Unlike many other nuts, cashews have the lowest fat content and are therefore lower in calories than other kernels.
Walnuts contain a high proportion of antioxidants. In addition, according to the latest studies, they provide alarm signals to our brains against oily foods.
Nuts affect mood
Correctly read, cashews can provide 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 happiness hormone. It is a messenger substance that influences different processes, such as body temperature, appetite, emotions, mood, and drive. The amino acid can be found not only in nuts but also in seeds, such as pumpkin seeds and whole grains.
But peanuts also make you happy . The trace element zinc supports the synthesis of serotonin and thus helps maintain internal balance.
Nuts are good for the heart, body, and immune system
The high content of healthy, unsaturated fatty acids in nuts, especially the omega-3 fatty acids, protects the body from harmful free radicals. They also reduce the risk of cardiovascular disease.
Brazil nuts, walnuts, hazelnuts, pistachios, pecans, and macadamia nuts in particular are full of omega-3 fatty acids. But almonds also reduce the risk of cardiovascular disease and, like some nuts mentioned earlier, protect against diabetes and lower cholesterol levels.
The abundant B vitamins and vitamin E in nuts are important for various metabolic processes and support the immune system.
Beautiful skin through nuts
Due to the vitamin A they contain, hazelnuts play a role in building up the skin. Niacin, also called vitamin B3, is found in peanuts and also helps keep the skin healthy. Walnuts and almonds also have an anti-aging effect, thanks to their abundance of antioxidants.
Healthy vegan hazelnut chocolate spread
Accessories
-
Blender
Ingredients
- 90 g hazelnuts
- 120 ml plant milk
- 15 g cocoa powder
- 1 tsp vanilla extract
- 2 tbsp agave syrup or maple syrup
- 1 pinch of salt
- 1 tablespoon coconut oil
Preparation
-
First, put the hazelnuts in your blender or food processor and chop them up.
-
Then add the remaining ingredients to the blender until a creamy mixture is formed.
-
You can eat the vegan hazelnut cream immediately. For example, you can use it as a spread for your breakfast bread or to refine your porridge or overnight oats.
-
It's best to keep the spread in a mason jar, where it will keep for about 3-4 days.
Nutritional values
Nuts as plant protein
Nuts have a high protein content and are therefore ideal for active everyday life and sports. For example, nuts also help maintain and build muscle.
Cashews are rich in carbohydrates and magnesium and thus provide a lot of energy and strengthen the body. Especially because of their ingredients, but also because of their taste, you will find cashews in many of our sports products.
But not only cashews serve sports enthusiasts as a source of protein, peanuts also contain a lot of vegetable protein. However, when eating peanuts, you should make sure to eat them unsalted, because salt can raise cholesterol levels.
Pistachios have the highest content of iron and phosphorus and are therefore also a good source of nutrients for athletes. They also contain a lot of protein and are therefore important for energy and muscles.
Nuts to increase concentration
Nuts are generally considered brain food, so they promote concentration and help you pay attention. In particular, we would like to highlight the concentration-promoting effect of walnuts, pecans, hazelnuts, almonds, cashews, and Brazil nuts. The vitamins and minerals contained in them, such as lecithin and various B vitamins, such as vitamin B1, are responsible for this. In order to keep our brains constantly on their toes, it makes sense to eat nuts as a snack in between.
To reap all the benefits of nuts, we recommend a mix of several nuts. As a topping in breakfast, as extra crunch in lunch, or as a snack, it is definitely worth incorporating the small nutrient bombs into your diet!
