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Why Are Nuts Beneficial for Health? Various Types and Their Properties

Homepage Articles Why Are Nuts Beneficial for Health? Various Types and Their Properties

Why Are Nuts Beneficial for Health? Various Types and Their Properties

There are numerous types of nuts available on the market, such as Italian, macadamia, cherry, or peanuts, often referred to as pistachios. They provide the body with a substantial amount of essential nutrients. They are an ideal snack for on-the-go, which you can take with you to work or travel, and they are also an excellent addition to your morning porridge or low-calorie dishes. Nuts are a genuine treasure trove of vitamins, but it is important to exercise restraint in their consumption, as they contain a significant amount of calories!

Table of Contents

1. Nuts - basic information
2. Various types of nuts
3. The nutrients of the chosen nuts
4. Nutritional components and health properties of nuts
5. Summary

1. Nuts - basic information

Nuts are dried fruits with a thick and hard shell that are difficult to crack as they contain only one kernel. They are a rich source of fat and protein and have a high calorie count. Nuts 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 confirmed as beneficial to human health.

2. Various types of nuts

The largest cultivation of these nuts is currently found in China and the United States. Another popular nut variety in Poland is hazelnut, which is mainly used in the food industry, but is also used in cosmetics and pharmaceutical industries (H. Ciennewska, K. Ratusz, 2012). Other popular nut types 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 nutrients of the chosen nuts

Below is presented the nutritional value of the chosen types of nuts per 100 g of product (H. Kunachowicz et al. 2016). If you wish to provide more protein, it's worth reaching for peanuts or pistachios. On the other hand, the most substantial amounts of fat are found in pecan nuts, Brazil nuts, and hazelnuts.

4. Nutritional components and health properties of nuts

Due to the abundance of nutritional components, the consumption of nuts is recommended for the entire population. Nuts are a source of many health-promoting substances, such as monounsaturated fatty acids (MUFA) that have a protective effect against the development of cardiovascular diseases. Furthermore, nuts contain polyunsaturated fatty acids (PUFA), including omega-3 and omega-6, that have a positive impact on health, such as reducing the risk of heart disease and type 2 diabetes. Nuts are also a source of dietary fiber, which is essential for the proper functioning of the body. They also provide an adequate amount of protein, which is important for vegetarians and vegans. It is also worth mentioning that nuts contain bioactive compounds, such as phytosterols, tocopherols, and polyphenols, which have antioxidant properties.

5. Summary

In brief, nuts are a repository of numerous valuable compounds and should form a part of the regular human diet. However, it is essential to bear in mind their high kilocalorie count, which can contribute to weight gain if consumed in excess.
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