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The healthiest handful of your life: Why your body loves nuts.

Nuts are a central component of a balanced and healthy diet. They contain a unique combination of high-quality fatty acids, proteins, vitamins, minerals and secondary plant substances. They are a valuable source of energy, especially for active people, and support numerous physical functions. In this article, we look at the nutritional and physiological importance of nuts and the health benefits they offer.

Macronutrient composition of nuts

1. high-quality fats: the basis of a healthy source of energy

Nuts contain a high proportion of unsaturated fatty acids, especially monounsaturated fatty acids (e.g. in almonds and hazelnuts) and polyunsaturated fatty acids, including omega-3 fatty acids (especially in walnuts). These fats:

  • Support the cardiovascular system by lowering LDL cholesterol and increasing HDL cholesterol.
  • Have anti-inflammatory properties, which is particularly beneficial for athletes.
  • Provide long-lasting energy, making them an ideal pre- or post-workout snack.

2. vegetable proteins: Important building blocks for muscles and regeneration

Proteins are essential for muscle building and regeneration. With a protein content of approx. 10-25%, nuts are a valuable plant-based source of protein. Cashews, almonds and peanuts in particular have a high protein content and contain essential amino acids that are important for muscle protein synthesis.

3. fibre: for healthy digestion and stable blood sugar levels

Nuts are rich in fibre, which ensures healthy intestinal flora and good digestion. They also slow down the absorption of carbohydrates and thus help to stabilise blood sugar levels, making them a valuable snack for people with diabetes or to prevent cravings.

Micronutrients: The valuable ingredients of nuts

  • Magnesium (important for muscle and nerve function, contained in cashews and almonds)
  • Vitamin E (powerful antioxidant, protects cells from oxidative stress, especially in almonds and hazelnuts)
  • B vitamins (essential for energy metabolism, found in walnuts and pistachios)
  • Selenium (strengthens the immune system and supports thyroid function, high amounts in Brazil nuts)
  • Zinc (important for cell regeneration and the immune system, abundant in cashews and walnuts)

Health benefits of nuts according to studies

  • A large meta-analysis from 2016 shows that daily consumption of around 30 g of nuts can reduce the risk of cardiovascular disease by up to 30 %.
  • A study by Harvard University shows that regular nut consumption is associated with a longer life expectancy and a lower risk of chronic diseases.
  • Studies on cognitive health show that walnuts can support brain function, especially in old age.

Which nuts should I prefer to eat?

  • Almonds - High in vitamin E and magnesium, good for skin, muscles and heart health.
  • Walnuts - Rich in omega-3 fatty acids, promote brain function and cardiovascular health.
  • Cashews - Good source of iron and zinc, support the immune system.
  • Hazelnuts - High in folic acid and monounsaturated fatty acids, good for the heart and blood vessels.
  • Brazil nuts - Extremely high selenium content, important for thyroid health.
  • Pistachios - Contain lutein and zeaxanthin, important for eye health.
  • Macadamia nuts - particularly high in healthy fats with a cholesterol-lowering effect.

Practical tips and recommended consumption amounts

  • Prefer natural: Unsweetened and unsalted nuts are healthier.
  • Ideal combination: with yoghurt, fruit or as a topping for salads.
  • As nut butter: almond or cashew butter are healthy alternatives to conventional spreads.
  • Recommended amount: Approx. 30-50 g daily (a small handful) as an optimal source of nutrients without affecting the calorie balance too much.

"Nuts are a valuable part of a healthy diet. They provide essential fatty acids, proteins, fibre and a variety of important vitamins and minerals. Studies show that their regular consumption has positive effects on the cardiovascular system, brain function and the immune system. Anyone who integrates a small handful of nuts into their diet every day will benefit from their numerous health advantages in the long term - whether as an athlete, fitness enthusiast or simply as a health-conscious person."