Nuts are healthy: these are the many benefits

Trail mix doesn't get its name by chance - nuts are said to improve brain function, among many other health benefits. We want to know: How can nuts have a positive effect on health, which nuts should we definitely snack on more often and how can we easily integrate these little bundles of energy into our diet?

That's why nuts are so healthy.

Table: These nutrients are found in nuts

How nuts affect your health

How to incorporate nuts into your diet

7 recipe ideas with nuts

Nuts for vegan baking

This is how you diversify your diet with nuts

Conclusion: Nuts are that healthy

That's why nuts are so healthy.

Nuts contain many nutrients that are important for maintaining some body functions. But let's take a closer look at the positive properties of the small superfoods: The main reason for the numerous health benefits is the favorable composition of the fatty acids. Because: Not all fat is the same.

Omega-3 fatty acids – the good fats

Nuts are rich in unsaturated fatty acids, which have many health benefits: unlike saturated fatty acids, they help lower blood cholesterol levels and can also help reduce the risk of cardiovascular disease. It is believed that unsaturated fatty acids may help lower blood sugar levels and reduce the risk of certain cancers.

There are various unsaturated fatty acids, but omega-3 fatty acids are particularly important because they are essential for health. The body cannot produce the long-chain, polyunsaturated fatty acids itself and it is therefore important that enough of these fatty acids are consumed in the diet. Omega-3 fatty acids are found in fatty sea fish such as herring, salmon or mackerel, but also in plant-based foods such as chia seeds, linseeds or nuts. Walnuts are particularly rich in unsaturated fats. They also contain an optimal ratio of omega-3 and omega-6 fatty acids, which should be 1:5.

Omega-3 fatty acids are an important component of the cell membranes of the brain, eyes and other organs. They have an anti-inflammatory effect and also have a protective effect on the heart and circulation. They also have an antioxidant effect and protect the body's cells from damage caused by free oxygen radicals.

Vegetable proteins – and lots of them

Nuts are little protein bombs because they contain many essential amino acids and provide plenty of protein - perfect for maintaining and building muscle. The protein content varies depending on the type of nut:

• 100 g of cashew nuts contain 18 g of protein.
• 100 g of peanuts contain 26 g of protein.
• 100 g of almonds contain 21 g of protein.
• 100 g of Brazil nuts contain 14 g of protein.
• 100 g of hazelnuts contain 15 g of protein.

In addition to protein, nuts also contain plenty of fiber. An unbeatable combination: proteins and fiber keep you full for a long time and keep blood sugar levels stable, which protects against food cravings and cravings.

Minerals and vitamin E in bulk

Nuts contain a variety of minerals including calcium, potassium, magnesium, zinc, selenium, copper and phosphorus. Some types of nuts also contain manganese, iron and sodium - all minerals that are essential for maintaining body functions. Nuts are also high in vitamin E: a fat-soluble vitamin best known for supporting skin health and boosting the immune system. As an antioxidant, it helps protect cells from free radicals and prevent oxidative stress. A deficiency of vitamin E can lead to an increased risk of certain diseases such as heart disease or diabetes.

Overview: These nutrients are found in nuts

Nuts are little nutrient bombs: They contain large amounts of unsaturated fatty acids, protein, fiber, vitamins and minerals. However, the nutrient content also differs depending on the variety. The table shows you an overview of the most popular types of nuts and their nutrients per 100 grams:

nut species	calories	Fat	Protein	KH	dietary fiber	Vitamin E	Magnesium	To demand	Zink
Almonds	579 kcal	49 g	21 g	22g	12 g	11 mg	271 mg	2.7 mg	2.5 mg
Walnuts	654 kcal	65 g	15 g	14 g	7 g	5 mg	151 mg	1,7 mg	1,6 mg
hazelnuts	628 kcal	60 g	16 g	16 g	10 g	2.2 mg	145 mg	1.7 mg	2 mg
cashews	553 kcal	44 g	18 g	31 g	3,5 g	1,6 mg	333 mg	1,9 mg	0,5 mg
Brazil nuts	656 kcal	66 g	14 g	13 g	10 g	5.7 mg	190 mg	1.8 mg	2,1 mg
pecans	691 kcal	72 g	9 g	15 g	9 g	2 mg	190 mg	1,4 mg	0,9 mg
Macadamias	718 kcal	76 g	8 g	14 g	8 g	1,5 mg	158 mg	1,2 mg	0,9 mg

How nuts affect your health

Nuts are relatively high in calories due to their high fat content, but you should definitely not keep your hands off these small sources of energy. On the contrary: Nuts are definitely part of a healthy and balanced diet - every day. They have a positive impact on health in many ways.

Health booster for health and immune system

Nuts are rich in unsaturated fatty acids, which can help lower LDL cholesterol levels in the blood and therefore reduce the risk of cardiovascular disease.

Nuts also have a positive effect on blood sugar levels due to their low carbohydrate content. Instead, they are rich in healthy fats, protein and fiber, which keep blood sugar levels stable.

Due to their high content of vitamin E, omega-3 fatty acids and zinc, nuts also have a positive influence on the immune system and help you stay healthy and fit thanks to their anti-inflammatory properties.

Brainfood

The long-chain omega-3 fatty acids in nuts are essential for brain development. The nutrients it contains, including vitamin E, magnesium, zinc and B vitamins, improve brain function and concentration and strengthen memory.

mood maker

Good news: Nuts have a mood-boosting effect! The amino acid tryptophan influences the release of dopamine and serotonin in the brain, which ensures a good mood.

Tryptophan can also help relieve sleep disorders and reduce loss of appetite. Types of nuts that are particularly rich in tryptophan are Brazil nuts, cashews and pistachios.

Appetite suppressants and figure enhancers

In addition to valuable fatty acids, vitamins and minerals, the small nutrient bombs also contain many calories, which is why they are considered calorie bombs and are often criticized as fattening foods. But: quite the opposite. Because of their high nutrient density, nuts keep you full for a long time and regulate blood sugar levels and appetite. However, of course it depends on the right amount: one to two handfuls of nuts a day is considered a healthy amount. Other requirements may apply for athletes and people with increased calorie needs.

This is an easy way to incorporate nuts into your diet

The health benefits speak for themselves: you should definitely integrate the different types of nuts into your diet. The German Nutrition Society recommends eating a handful of nuts, around 30 grams each, every day. Depending on calorie consumption and the circumstances, this value can also be higher.

On your nuts, get set, go! The easiest way to snack on nuts is to eat them raw as a snack between meals. Boring? We think so too. Nuts are wonderfully diverse – not only in taste, but also in consistency. Here are a few ideas on how you can incorporate nuts into your diet:

• Whole nuts or nut butter as a topping on smoothie bowls, porridge or yoghurt bowls
• Nut butter as a spread for bread or croissants
• As a snack in between: simply one variety on its own, a delicious nut mixture or in combination with fruit or dried fruit
• as a crunch in spicy dishes such as curries
• roasted as a topping for hearty bowls or salads
• ground, chopped or as a paste in baking
• in a shake or in a smoothie

It is best to eat the nuts pure. Nut spreads often contain a lot of refined sugar, and roasted nut mixtures such as peanuts or pistachios are high in salt and fat.

Tip: It's best to mix different types of nuts so that you benefit from the different benefits of the different types.

Seven recipe suggestions with nuts

1. Nuts and seeds are a must as a crunchy component in homemade granola from the pan .
2. Sweet dates filled with nut butter or crunchy nuts are a healthy snack and you can easily freeze them and enjoy them ice cold when needed. They are also perfect as an eye-catcher for your next coffee date with your loved ones.
3. Hazelnuts and chocolate: Is there a better combination? These Fudgy Notella Brownies contain both vegan hazelnut cream and ground and chopped hazelnuts – and of course lots of cocoa.
4. Aromatic pumpkin pancakes topped with granola and roasted pecans: it's so easy to make yourself comfortable in the cold season.
5. A coconut porridge that tastes as good as a coconut-almond praline: with coconut flakes, coconut drink, coconut chips and coconut crush nut butter, you are guaranteed a full load of coconut for breakfast.
6. Oatmeal, nut butter and ground almonds are the main ingredients for these Stuffed Almond Candy Breakfast Cookies .
7. Crispy granola bars are the perfect recipe for curbing cravings: with crunchy granola, nut butter, dates and pumpkin seeds, they provide quick energy and are easy to pack.

Here's how you can use nuts in baking

You can easily enhance vegan baked goods with nuts - not only in terms of taste, but also in terms of nutrients. Keyword: fiber, vegetable protein and healthy fats.

One of the easiest ways to incorporate nuts into baking is to add ground nuts to the dough. You can replace some of the flour with ground nuts, such as almonds or hazelnuts.

Many also choose nut butters such as peanut butter or almond butter as an ingredient for vegan baking. This has several advantages: Nut butter holds the dough together and, like fruit butter, serves as an egg substitute and makes dough wonderfully juicy - whether it's banana bread, cookie dough or chocolate cake. Doughs can also be refined with chopped and whole nuts: This provides crunch and provides extra flavor.

How you can diversify your diet with nuts

Nuts are an excellent way to add variety to your diet as they are a good source of valuable nutrients. They can be prepared in many different ways and integrated into the diet plan:

• as a topping: sprinkle a handful of nuts over salads, vegetable dishes or muesli.
• in a shake: Nuts and nut butter are an excellent addition to smoothies and shakes.
• in baking: Nuts are also a good addition to pastries and cakes as they give a nutty taste and a crunchy texture.
• as a snack: Nuts are also a delicious and nutritious choice for snacks in between - simply plain or mixed with dried fruit.
• as a dressing: Nut oil such as hazelnut or walnut oil is also ideal for mixing delicious salad dressings. Nut butter (white almond butter or cashew butter) is also suitable as a topping over cooked vegetable or pasta dishes.

Conclusion: How healthy are nuts?

Nuts are an excellent addition to a healthy diet - whether vegetarian, vegan or not: they provide lots of fiber, unsaturated fatty acids and plant-based proteins and are an excellent source of vitamin E, magnesium, calcium, potassium and zinc. The polyunsaturated fatty acids have an anti-inflammatory effect, protect the body's cells and have many positive effects on health.

And as you can see: Nuts are an excellent ingredient in almost every dish and you can easily integrate them into your diet. So: Let’s go nuts!