But indeed, it is a challenging art - the varieties of nuts!

1. Earthnut kernels

2. Brazil nut kernels

3. Macadamia fruits

4. Almond Kernels

5. Renal Nuts

1. Earthnut kernels

Earthnut kernels are exceptionally nutritious, providing up to 567 kcal per 100 g, making them the best source of protein among all nuts, with 100 g containing nearly 26 g of protein. They are also rich in vitamin B3, or niacin, which regulates the functioning of the nervous system, meeting up to 85% of the daily requirement for this substance. Additionally, they contain a relatively high amount of potassium, which helps maintain proper blood pressure, arginine, which enhances sexual performance, and 8 g of fiber. They have a low glycemic index, which aids in weight reduction.

2. Brazil nut kernels

They contain as much as 656 kcal in every 100 grams of product. Like all types of nuts, they are a source of unsaturated fatty acids and protein (14 grams/100 grams). They provide as much as 376 mg of magnesium. The daily dose of this compound should be between 300 and 400 mg, which means that a 100-gram serving can supplement the daily requirement. In addition, they contain numerous vitamins. The most commonly listed compounds in Brazil nut kernels are vitamins from the B group and vitamin E. 100 grams contains up to 354 kcal. They also contain 113 mg of phosphorus, an element that is part of ATP (the fundamental component of human body energy metabolism). Its deficiency can lead to diseases such as osteoporosis, muscle pain or hemolytic anemia. Furthermore, hazelnut kernels are one of the most popular varieties and are characterized by a high fiber content. Hazelnut kernels provide almost 50% of the daily magnesium requirement, which is necessary for the proper functioning of muscles, the nervous system, and for enhancing the effect of creatine. They also contain a significant amount of vitamin E (15 mg/100 g).

3. Macadamia fruits

They are of Australian, Sulawesian, and New Caledonian origin. They belong to the most calorific types of nuts (718 kcal/100 g), frequently used as a popular ingredient in baked goods. They are often attributed with anticancer properties due to their high content of selenium and hydrochloric acid, which contribute to fighting cancer.

4. Almond Kernels

Almonds are renowned for their high content of vitamin E (25.63 mg/100 g), which plays a pivotal role in preventing cardiovascular diseases by inhibiting the deposition of LDL cholesterol on the walls of blood vessels. It is a highly effective antioxidant that influences the condition and appearance of the skin. 100 g of this product contains 579 kcal. Almonds contain up to 12.5 g of fiber (more than any other nut). In addition, almonds are rich in vitamin B2 (1.14 mg/100 g). This compound stimulates metabolism for the production of red blood cells, regulates cellular respiration, and enhances the effect of vitamin A.

5. Renal Nuts

Renal Nuts owe their name to the plant they originate from – the western kidney bean, which grows in South America. They are the richest source of vitamin K (34.1 μg/100 g) among all Renal Nut varieties. This compound affects blood clotting processes, reduces excessive bleeding (including menstrual bleeding), combats osteoporosis, and strengthens bone density. They also contain 660 mg of potassium and 593 mg of phosphorus. Scientific studies confirm their effectiveness in preventing type 2 diabetes. This type of Renal Nut provides up to 589 kcal in 100 g.