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1. Italian walnuts
Numerous studies have confirmed that Italian walnuts stand out from other nuts with the highest content of polyunsaturated fatty acids. Not without reason does the walnut resemble the human brain in its shape. One of the advantages of walnuts is their positive effect on the functioning of this organ itself. Additionally, the high content of omega-3 fatty acids is beneficial for the prevention of diseases of the circulatory system and inflammatory diseases. Consuming walnuts makes it possible to deliver large amounts of vitamin B1, which improves the metabolism of sugars, as well as amino acid B6, which is necessary for the synthesis of proteins and folic acid. Therefore, walnuts are particularly recommended for pregnant women. According to scientific opinion, consumption of 30–40 g of walnuts per day can improve the overall functioning of our body, so it is worth including walnuts in the daily menu. Walnuts are a source of vitamin E, manganese, phosphorus, magnesium, calcium, and potassium. They have a calming effect on the nervous system and concentration, have strong antioxidant properties, alleviate menstrual discomfort, improve muscle activity, bone condition, and also libido. Walnuts also contain a large amount of L-arginine amino acid, which is used for the synthesis of nitric oxide in blood vessels and is responsible for their expansion.2. Almond nuts
Almonds should be an integral part of our daily diets due to their high vitamin E content, making them a potent antioxidant protecting cells against aging and cancer-causing agents. Their vitamin B2 content influences carbohydrate metabolism, making almonds a great energy source for sports enthusiasts. A 100-gram serving of almonds provides around 21 grams of plant-based protein. Moreover, almonds are rich in other nutrients such as copper, manganese, magnesium, potassium, calcium, iron, zinc, phosphorus, and others.3. Prime fresh fruit and nuts
They are a valuable source primarily of potassium, phosphorus, calcium or magnesium. After almonds, nuts are the best source of vitamin E. The high content of monounsaturated fatty acids has a beneficial effect on lowering the LDL cholesterol fraction and raising the HDL fraction (the so-called good cholesterol). It is also worth mentioning that nuts are rich in quercetin, a flavonoid that helps fight heart disease, diabetes, viral infections, and vision problems.4. Other, not elsewhere specified or included, also known as low-fat nuts
Contain the least fat of all the nuts, so they are less calorific, which is important especially for people on low-energy diets. Their presence in the diet will provide the body with nutrients such as potassium, phosphorus, magnesium, sodium, calcium, iron and zinc. They are widely used, especially as a very important component for people who have switched to veganism, as they are a component of vegan cheese and can be used in the preparation of vegan cheesecake.5. Brazilian nuts
They are rich in selenium, an element that exhibits antioxidant properties, fighting free radicals. The selenium content in Brazilian nuts varies and largely depends on their cultivation location. Contrary to popular belief, consuming one nut a day may not always suffice to meet the daily requirement of this element, therefore it is advisable to consider including more of them in the diet. Furthermore, consuming Brazilian nuts increases the quantity of nutrients in the body, such as magnesium, copper, B-group vitamins, zinc, calcium, potassium, iron, and phosphorus. Brazilian nuts are also attributed a beneficial effect on the heart and immune system. They also aid in controlling diabetes.6. Pistons
They are characterized by a high level of protein (approximately 20 g per 100 g of product). They are the only ones that contain carotenoids such as lutein and zeaxanthin, which have a positive impact on visual acuity. They contain the highest amount of potassium among all nuts, which is why their consumption is recommended for people with hypertension (assuming they are unsalted). They are rich in vitamins B1, B6 and vitamin K, which affects blood viscosity. In addition, they contain other ingredients such as potassium, phosphorus, iron, zinc, copper, manganese, vitamins C and E.7. Coconut palm nuts
They are abundant in saturated fats. They differ from animal fats due to their content of medium-chain fatty acids and the lack of virtually any cholesterol. The substance found in coconuts, lauric acid, has strong antiviral, antifungal, and antibacterial properties. They are also more digestible and provide a quick source of available energy. Coconut palm nuts also contain pregnenolone – a substance that is a strong antioxidant. It is difficult to find fresh coconut palm nuts in Poland, but one can benefit from equally valuable components such as coconut milk, coconut flakes, coconut oil, or dried coconut chips.8. Groundnuts (arachidic)
Groundnuts, also known as arachidic nuts, contain the highest amount of protein among all nuts (25.8 g per 100 g of product). They are therefore rightfully included in the family of seed legumes. They also contain the largest amount of vitamin B3, which plays a crucial role in carbohydrate metabolism and has a positive impact on skin condition. Moreover, groundnuts are a valuable source of fiber, fat (single- and polyunsaturated fatty acids), potassium, calcium, magnesium, zinc, vitamin E, and folic acid. Research has also shown that the consumption of groundnuts may have a positive effect on body weight control, prevention of Alzheimer's and heart diseases, and inhibition of cancer cell development.9. Overview
Of course, these are not all types of nuts, but only the most delicious, valuable, and readily available. They can be consumed raw, in the form of peanut butter, and a drink can also be made from them. Although the most delicious are roasted, they can be consumed in this form occasionally, as heat treatment negatively affects the fats they contain, and we do want to derive the best from them.
