What is a healthy nut

Healthy nuts: our top 10

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 for 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 has its own specialty. Which nut is the healthiest for you at the moment depends entirely on your needs.

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

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This is what makes nuts so healthy

Nuts are often high in 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-promoting substances choline and lecithin, as well as antioxidants. For example, nuts protect against many cardiovascular diseases such as heart attacks and strokes, reduce the risk of developing type 2 diabetes and even lower the risk of various types of cancer.

Nuts have these advantages:

  • Rich in protein
  • High percentage of healthy fats such as omega-3 fatty acids
  • High nutritional content
  • High proportion of minerals such as zinc, iron and magnesium
  • Numerous vitamins such as vitamins E, B and C.
  • Concentration and memory-promoting substances such as choline and lecithin
  • Antioxidants
  • Decrease in blood lipid levels
  • Reducing the risk of cardiovascular disease and various types of cancer

How many nuts should you eat a day?

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

However, do not use salted or sugared nuts, because the health aspect of the nuts is gone again. Even nuts that have already been roasted are not ideal, as a lot of vegetable fat is often used for roasting. It is better to roast your nuts yourself at home without any additional fat.

1. Walnut

The fruits of the walnut tree (Juglans regia) are probably among the most famous 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 satiety maker, which 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 local type of nut is the hazelnut. There are even different species that produce hazelnuts and all belong to the genus of hazel (Corylus) belong. Hazelnuts are particularly well-known as food for the nerves, as they are part of the popular trail mix. The substances lecithin and choline are responsible for the improved function of nerves and memory. Hazelnuts also contain a lot of omega-9 fatty acids, which are important for the function of nerve cells.

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3. Beechnuts

The fruits of the domestic beech (Fagus sylvatica) are nowadays hardly of any importance as food. After the wars, however, they served as an important supplier 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 hydrogen cyanide, beech nuts should be roasted, scalded or baked before consumption.

4. Almond

With the fruits 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 consumed, as they produce toxic hydrogen cyanide when they are digested. Almonds mostly come from large and very water-intensive plantations in California, so they are not necessarily one of the most environmentally friendly foods, but in this country they can also be found in wine-growing regions from time to time.

5. Hemp nut

In fact, the hemp nut is also one of the nuts. The seeds of the hemp plant (Cannabis sativa) contain no 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 of 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 meals. 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 an herbaceous cousin of peas and beans. What is special about these nuts is that, according to their name, they actually grow underground. They contain comparatively little omega-3 acid, but are rich in proteins and magnesium. The red peel is also worth consuming 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 nuts available on the market come almost exclusively from the wild. Little by little, the wild Brazil nut stocks are being exploited.

8. Cashew nut

The cashew tree (Anacardium occidentale) does not carry real nuts. However, this does not affect the cashew nut, because it is 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, which is partly due to the laborious cultivation (only one nut is formed per cashwea 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 (Pistacia vera) are cultivated mainly 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 kernels 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 types of macadamia (Macadamia integrifolia and Macadamia tetraphylla). It is the most expensive of the nuts because the production is quite complex. But it is also considered extremely tasty and healthy. The proportion of omega-9 fatty acids in macadamia nuts is extremely high. The origin of these nuts is 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, by the way, have unbeatable advantages over varieties that come from far away.

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

If you are looking for even more creative ideas for your own garden or balcony, take a look at our Instagram channel. There you will receive new tips and tricks on the subject of sustainable gardening every day. And we will keep you informed about news about our products.

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Sarah

Even if plants hardly move, for me they are among the most exciting living things. They have fascinating skills and an incredible amount of potential. That's why I'm studying organic agriculture in Vienna. Since plants are rather few and far between in the city, I often go hiking in the nearby mountains on weekends. In the future I would like to run a farm myself.

Favorite fruits: strawberries and gooseberries
Favorite vegetable: zucchini