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Why Are Nuts Beneficial for Health? Different Varieties and Their Properties
Table of Contents
1. Nut fruits - basic information
Nut fruits are hard to crack, dried fruits that have a single kernel and a thick, hard fruit (pollen). They are extremely rich in fat and protein and have a high calorie count. They provide the body with valuable minerals (phosphorus, potassium, calcium, magnesium), vitamins (mainly A, E and B), monounsaturated and polyunsaturated fatty acids, dietary fiber, phytosterols and phenolic compounds. All these substances are documented as having positive effects on human health.2. Assorted types of nuts
Currently, the largest production of these nuts is observed in China and the United States. Another popular variety of nuts in Poland is hazelnut, which is mainly used in the food industry, but is also used in cosmetics and pharmaceuticals industries (H. Ciennewska, K. Ratusz, 2012). Other popular types of nuts in Poland are the pecan nut, almond and pistachio. Pecan nuts resemble walnuts in shape and taste and are mainly known in the USA. Almonds are very popular due to their low overall fat content and high nutritional value. Pistachios, also known as green almonds, are very popular due to their nutty flavor and high nutritional value.3. The nutritional value of the chosen nuts
Below is the nutritional value of the selected types of nuts per 100 g of product (H. Kunachowicz et al. 2016). If you want to provide more protein, it's worth reaching for peanuts or pistachios. On the other hand, the largest amounts of fat are found in pecan nuts, Brazil nuts, and hazelnuts.4. Health properties of nuts
Due to their high nutritional value, the consumption of nuts is recommended for the entire population. Nuts are rich in various nutrients that have a positive impact on health. They contain many monounsaturated fatty acids (MUFAs) that have a protective effect and can prevent the development of cardiovascular diseases. Another important nutrient is polyunsaturated fatty acids (PUFAs), which are divided into omega-3 and omega-6. Both groups have a positive impact on health, such as lowering the risk of heart disease and type 2 diabetes. Nuts are also a rich source of dietary fiber, which is essential for the proper functioning of the body. They also provide an adequate intake of protein, which is an important nutrient for vegetarians and vegans. It is also worth mentioning that nuts contain bioactive compounds that have antioxidant properties, such as phytosterols, tocopherols, and polyphenols.5. Summary
In essence, nuts are a treasure trove of valuable compounds and should be a regular inclusion in human diets. However, it is important to note their high kilocalorie content, which can lead to weight gain if consumed excessively.
