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Table of Contents 9
„There's no need for a lengthy discussion about the benefits that come from regularly consuming nuts, which are a plentiful source of fats, vitamins, minerals, and protein. Together with vegetables, fruits, and seeds, they should occupy an important place in our daily diet. However, it's challenging to pinpoint which ones are the best, as there are many kinds of nuts, each with a range of benefits.”
01 / 09
Italian walnuts
Numerous studies have confirmed that Italian walnuts stand out from other nuts with the highest content of polyunsaturated fatty acids. It is no coincidence that the walnut resembles 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.
02 / 09
Almond nuts
Almonds ought to be incorporated into our daily diets due to their high levels of vitamin E, rendering them a potent antioxidant safeguarding cells from aging and cancer-inducing agents. Their vitamin B2 content affects carbohydrate metabolism, making almonds an excellent energy source for sports enthusiasts. A 100-gram portion of almonds yields approximately 21 grams of plant-based protein. Furthermore, almonds are abundant in various other nutrients such as copper, manganese, magnesium, potassium, calcium, iron, zinc, phosphorus, and others.
03 / 09
Premium fresh fruits and walnuts
They are a valuable source primarily of potassium, phosphorus, calcium, and magnesium. After almonds, walnuts are the best source of vitamin E. The high level of monounsaturated fatty acids has a positive effect on lowering the LDL cholesterol fraction (the so-called bad cholesterol) and increasing the HDL fraction (the so-called good cholesterol). It is also worth mentioning that walnuts are rich in quercetin, a flavonoid that helps fight heart disease, diabetes, viral infections, and vision problems.
04 / 09
Nerkowce, also recognized as low-fat nuts
Possess the lowest fat content among all nuts, hence, they are less calorific, which is particularly significant for individuals following low-calorie diets. Their presence in the diet will ensure the provision of nutrients such as potassium, phosphorus, magnesium, sodium, calcium, iron, and zinc to the body. Nerkowce are commonly utilized and are also an extremely important component for individuals who have transitioned to veganism, as they are a component of vegan cheese and can be utilized in the preparation of vegan cheesecake.
05 / 09
Nuts from Brazil
These nuts are rich in selenium, an element that possesses antioxidant properties, combating 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.
06 / 09
Piston Rods
They exhibit 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 promote good vision. They contain the highest amount of potassium among all types of nuts, which is why their consumption is recommended for people with hypertension (provided they are unsalted). They are rich in vitamins B1, B6 and vitamin K, which affects blood viscosity. Furthermore, they contain other ingredients such as potassium, phosphorus, iron, zinc, copper, manganese, vitamins C and E.
07 / 09
Coconut palm fruits
They contain a large amount of saturated fats. They differ from animal fats due to the presence of medium-chain fatty acids and the near-total absence of cholesterol. The substance present in coconuts, lauric acid, exhibits significant antiviral, antifungal, and antibacterial properties. They are also more easily digestible and provide a quick source of energy. Coconut palm fruits also contain pregnenolone – a substance that is a potent antioxidant. It is difficult to find fresh coconut palm fruits in Poland, but one can benefit from equally useful components such as coconut milk, coconut flakes, coconut oil, or dried coconut chips.
08 / 09
Groundnuts (arachidic)
Groundnuts, also known as arachidic nuts, contain the highest amount of protein among all nuts. They contain 25.8 g of protein per 100 g of product. Therefore, they are part of the family of seed legumes. Additionally, they contain the highest amount of vitamin B3, which plays a crucial role in carbohydrate metabolism and improves skin health. They are also rich in fiber, fat (monounsaturated and polyunsaturated fatty acids), potassium, calcium, magnesium, zinc, vitamin E, and folic acid. Research has shown that consuming groundnuts may have a positive effect on weight control, prevention of Alzheimer's and heart diseases, and inhibition of cancer cell development.
09 / 09
Summary
Of course, these are not all types of nuts, but only those with the highest taste quality, most valuable, and easily accessible. They can be eaten raw, in the form of nut butter, and a drink can also be prepared from them. Although roasted ones taste the best, they can be eaten occasionally in this form, as heat treatment negatively affects the fats they contain, and we do want to get the best out of them.
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Scientifically reviewed by a clinical dietitian
• 25.03.2026
Mia Hoffmann
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
USDA FoodData Central
EFSA
PubMed Clinical Guidelines
