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1. Italian walnuts
Based on a number of studies, it can be concluded that nuts have the highest levels of polyunsaturated fatty acids among other nuts. Not without reason, nuts resemble the brain in appearance. One of the advantages of nuts is that they have a beneficial effect on the functioning of this organ itself. In addition, high levels of omega-3s are beneficial for the prevention of diseases of the circulatory system and inflammatory diseases.2. They're almonds
They should be in our daily diet because of the fact that almonds contain the most vitamin E of all nuts, which is a powerful antioxidant that protects cells from aging and the effects of cancer. They contain vitamin B2 that affects carbohydrate metabolism, so almonds can be a good source of energy for athletes. 100 g of almonds provide about 21 g of plant protein. In addition, almonds are packed with other nutrients such as manganese, magnesium, potassium, calcium, iron, zinc, phosphorus, and copper. Copper is essential in hemoglobin, an alternative component of many proteins and enzymes responsible for the metabolism of amino acids.3. 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).4. Other, not elsewhere specified or included
Of all the nuts, they contain the least fat, 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 or zinc.5. Brazil nuts
The selenium content of Brazil nuts varies, and much depends on where they are grown. Contrary to popular belief, consuming one nut a day will not necessarily cover the daily need for this element, so it is important to include most of them in the diet. In addition, consumption of Brazilian nuts increases the contribution of such ingredients as magnesium, copper, B vitamins, zinc, calcium, potassium, iron and phosphorus.6. Pistons
They contain a high amount of protein (about 20 g per 100 g of product). They are the only carotenoids that contain lutein and zeoxanthin, which are beneficial for eyesight. They contain the most potassium of all nuts, which is why (of course) they are recommended for people with hypertension. They are rich in vitamins B1, B6 and vitamin K, which affects blood viscosity. Among the other ingredients that can be found in pistachios are potash, phosphorus, iron, zinc, copper, manganese, C and E.7. Coconut nuts
They are rich in saturated fats. They differ from animal fats in that they contain medium-chain fatty acids and have virtually no cholesterol. Coconut lauric acid has strong antiviral, antifungal and antibacterial properties. They are also more easily digestible and are a quick source of energy.8. Peanuts and nuts
Peanuts contain the highest amount of protein (25.8 g per 100 g of product) among all nuts. They are therefore not without reason included in the seed family of leguminous plants. They also contain the most vitamin B3, which is involved in carbohydrate metabolism and has a positive effect on skin condition. Moreover, peanuts are a valuable source of fiber, fats (single- and polyunsaturated fatty acids), potassium, calcium, magnesium, zinc, vitamin E, or vitic acid. They have also been shown to have beneficial effects in controlling body weight, preventing heart disease and Alzheimer's disease, as well as inhibiting the development of cancer cells.9. Summary
It's not all nuts, of course, but it's the tastiest, most valuable, and most readily available. You can eat them raw, in the form of peanut butter, you can also make a drink from them.
