Nutrition
3 min read
Let's Crack Some Nuts!
Lena Bauer
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Diets Premium Medical Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE Nutrition | min read 3 min |
| Diets Premium Medical Expert Lena Bauer | Scientifically reviewed by a clinical dietitian 24.03.2026 |
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Key Takeaways
Nuts are not just a flavor enhancer for dishes, but also a full-fledged snack that offers numerous health benefits. As early as the 1990s, scientists started investigating why individuals who regularly consume nuts are less likely to suffer from heart diseases and have a lower risk of stroke, despite being a high-calorie meal.
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Nuts - a healthy heart
Numerous causes have been discovered. Nuts are rich in mono and polyunsaturated fatty acids and plant sterols. Depending on the variety, they consist of 40-60% fat. They lower triglyceride cholesterol levels in the blood and increase HDL cholesterol levels, which protect against heart disease. Nuts are also known as brain food, as unsaturated fatty acids build biological membranes, including neurons, which enhance nerve conduction and protect against damage. They primarily contain omega-6 fatty acids, but walnuts are also a rich source of omega-3 fatty acids. They are also a rich source of protein, containing an average of 15-20%, which is comparable to the protein content of meat. Therefore, they should always be included in the diet of individuals who do not consume meat.
An extraordinarily unique nut blend
Nuts are abundant in numerous essential minerals, such as iron, magnesium, phosphorus, calcium, zinc, and potassium. Due to their magnesium-potassium content, they have a beneficial impact on blood pressure regulation. Additionally, they are a source of selenium, which has cancer-fighting properties and prevents eye and heart diseases. Brazil nuts contain the highest amount of selenium. Nuts also contain vitamins from the B group, which are responsible for proper metabolism, lowering blood glucose levels, and supporting protein synthesis. They serve as a source of plant-based protein, present in an amount of 7.9 to 21.2 g per 100 g of the product. Nuts provide the body with the amino acid L-arginine, which is crucial in the diet of physically active individuals, as it improves blood flow and oxygenation of skeletal muscles. Furthermore, nuts contain dietary fiber, which increases the feeling of fullness after eating and regulates the metabolism process.
The youth and fertility vitamin, recognized as Tocopherol
Nuts serve as a source of vitamin E, which exhibits antioxidant properties. Vitamin E prevents the oxidation of polyunsaturated fatty acids and shields our body against the development of cancers and heart diseases. Vitamin E is referred to as the youth and fertility vitamin due to its ability to decelerate the aging process of cells and contribute to the proper functioning of reproductive organs in both genders. This vitamin also plays a crucial role in regulating the immune system's function. The most nutrient-rich nuts are hazelnuts (33.1 mg in 100 g oil) and almonds (25 mg in 100 g oil).
How to consume nuts in a health-promoting manner
Nuts ought to be ingested in raw form as heating and prolonged storage may result in the oxidation of valuable unsaturated fatty acids, which could be detrimental to health. Consequently, they should be stored in an airtight container in a dark and cool location. Nuts contain phytic acid, which limits the absorption of iron, zinc, magnesium, and calcium. To decrease the quantity of phytic acid, nuts should be soaked overnight or at least for 4 hours and the water should be drained. This type of nuts can also be utilized for preparing milk with a mild flavor and rich in nutrients.
Lena Bauer
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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