Pistachios are healthier than cashews

Nuts: These types are particularly healthy

Nuts have a high percentage of fat - but they are still very healthy. They strengthen the heart, promote concentration and lower the cholesterol level. But which nut can score with which effect?

Nuts have a good fatty acid composition and are therefore very healthy despite their high fat content. They contain monounsaturated and polyunsaturated fatty acids - these are considered to be the "healthy" ones and are also supposed to prevent heart disease to a certain extent. Nutrition experts therefore recommend eating one serving of nuts a day. About 25 grams correspond to one serving, which is roughly a handful.

Nuts are botanically part of the fruit, but contain little water, but more fat, protein, carbohydrates and fiber. In addition, there are potassium, sodium, magnesium, phosphorus, minerals and vitamins - especially vitamins from the B group and vitamin E. When consumed in moderation, nuts enrich the menu as valuable nutrients.

What are actually "real" nuts?

In colloquial language, many kernels, legumes, stone fruits and capsule fruits are incorrectly considered nuts. The peanut, for example, is actually a legume, even if, unlike other legumes, its shell remains closed.

In the botanical sense, "real" nuts have three woody layers as a fruit wall. They fall closed from the tree, which is why they are closing fruits. The "real" nuts in the botanical sense include, for example:

  • Hazelnuts
  • Macadamia nuts
  • Chestnuts
  • Walnuts

Chestnuts: nuts for the slim line

Chestnuts: They are low-calorie nuts. With their nutty, sweet taste, the chestnuts are used in many ways in the kitchen. (Source: Ulrich Roth / imago images)

Chestnuts stimulate digestion thanks to the fiber they contain. Vitamins C and E protect the body's cells as radical scavengers. Thanks to their high starch content and their similar taste to potatoes, chestnuts are very filling and are therefore often used as an ingredient in soups, game and poultry dishes. Your carbohydrates increase serotonin levels and lift your spirits.

In addition, the special cultivation of the sweet chestnut contains hardly any fat and therefore does not even provide half as many calories as almonds or hazelnuts. This makes chestnuts one of the nuts with the lowest calories by far.

Hazelnuts: Small energy packages

Hazelnuts: They are one of the "real" nuts. Cracked nuts must be stored in a cool and dark place. (Source: blickwinkel / imago images)

Hazelnuts are one of the oldest types of nuts in Europe. Since the plant is very robust, it has spread widely in German gardens. In addition to healthy fatty acids and zinc, hazelnuts contain a particularly large amount of vitamin E, which protects the body's cells from harmful influences. Hazelnuts contain minerals such as calcium, phosphorus and iron, as well as lots of fiber and phytochemicals that get digestion going.

Hazelnuts are also considered a power food. They have about 60 percent fat, but then consist of almost 40 percent protein. And since protein is good for building muscle and providing energy to muscles, hazelnuts can give the body some energy boost.

Walnuts: Healthy in moderation

Walnuts: They are sometimes difficult to crack. Then should go to the freezer. After an hour, the freezing temperatures change the structure of the shell - and then almost any nut can be cracked. (Source: blickwinkel / imago images)

One of the most famous nuts is the walnut. The contained alpha-linolenic acid - ALA for short - an omega-3 fatty acid, has a positive effect on the cholesterol level, strengthens the heart and has an anti-inflammatory effect. In addition, the walnut contains a lot of protein and plenty of tryptophan, which not only has a calming effect, but is also converted into serotonin in the body and is mood-enhancing.

The high zinc content, which is important for the immune system, should also be emphasized. However, walnuts could affect your weight in the long run, after all, these nuts also have a fat content of 60 percent. Therefore: only enjoy in moderation.

Macadamia: queen of nuts

Macadamia Nut: It's hard to crack. The best way to do this is with nutcrackers with a thread, where the nut lies in a kind of pocket - then you turn the metal pin down piece by piece until the shell breaks. (Source: blickwinkel / imago images)

The macadamia nut is also called the "queen of nuts" because of its fine taste and high price. It has everything that characterizes a classic nut: a hard shell, a tasty core, a nutty aroma and lots of unsaturated fatty acids.

Tip: 100 grams have a good 700 calories, so you should only enjoy the snack in moderation.

At around 76 percent, the soft nuts have the highest fat content of the nuts. They also contain many B-group vitamins and vitamin E, which can prevent vascular diseases.

Almonds: a valued baking ingredient

Almonds: They can be eaten raw or roasted, untreated or salted. (Source: Westend61 / imago images)

The popular almonds are not nuts but stone fruits. They can help reduce inflammation in the gastrointestinal tract and support the heart, nerve and muscle functions. The stone fruits are also said to have a cholesterol-lowering effect.

Tip: Almonds also contain large amounts of folic acid, which is especially important during pregnancy.

Almonds are also rich in vitamins B2 and E. Vitamin B2 plays an important role in the defense against diseases, among other things. Beware of bitter almonds: because they contain a lot of hydrogen cyanide, you should not eat them raw. But they are well suited for cooking and baking.

Peanuts: Legumes with a lot of protein

Peanuts: So that you don't eat so many, it's best to buy them with their shell. That slows down a bit because the nuts first have to be peeled out of the shell. (Source: Westend61 / imago images)

Although they are not nuts either, peanuts contain the typical unsaturated fatty acids, which have a positive effect on the cardiovascular system. The contained substance tryptophan has a calming effect on the body and can thus promote a peaceful sleep.

Of all nuts, peanuts provide the most vitamin B3. It is considered a natural "nerve tonic" and has an important function in the metabolism. Vitamin B3 lowers the cholesterol level, dilates the blood vessels and can alleviate circulatory disorders.

With 25 percent protein per 100 grams, peanuts are also ideal sources of protein. The folic acid it contains is important during pregnancy to support embryo development.

Pistachios and cashews: good for nerves and bones

Pistachios: They can be recognized by their green color. If you buy them with the shell on, as many of them as possible should have popped open at the seam. It is important that they do not smell musty or look old. (Source: CTK Photo / imago images)

Pistachios and cashews have mostly different ingredients, which makes them a good mix. In addition to unsaturated fatty acids, cashew nuts contain protein, B vitamins, potassium, magnesium and iron. These ingredients can help prevent cardiovascular disease. In addition, they ensure strong nerves and increase brain performance.

In addition to vegetable protein, pistachios also contain important minerals such as potassium, calcium and phosphorus. This strengthens bones and teeth and lowers the cholesterol level.

Brazil nuts: High in selenium

Brazil nuts: Their shape is reminiscent of orange slices. Ten to 20 nuts sit in a fan shape in a fruit. The kernels taste a bit earthy. (Source: Westend61 / imago images)

Perhaps the most important ingredient that makes Brazil nuts healthy is the high proportion of selenium. The trace element binds heavy metals, for example, is supposed to detoxify the body and supposedly protect it from cancer.

Brazil nuts also contain numerous minerals such as iron, zinc, calcium and magnesium. Among other things, these are important for the health of bones and teeth. Find out here why you shouldn't eat too many Brazil nuts.

Pecans: good for muscles and nerves

Pecans: They come from the walnut family. However, they are milder, sweeter and softer than the walnut. (Source: Shotshop / imago images)

Pecans contain valuable minerals such as magnesium, iron, potassium, phosphorus and calcium, which support various metabolic functions and have a positive effect on bones and teeth, among other things.

The abundant proteins, together with the B vitamins, ensure healthy muscles and nerves. Vitamin A supports mucous membranes and eyes.

Important NOTE: The information is in no way a substitute for professional advice or treatment by trained and recognized doctors. The contents of t-online cannot and must not be used to independently make diagnoses or start treatments.