The healthiest handful of your life: Why your body loves nuts.
Nuts are a key component of a balanced and health-promoting diet. They contain a unique combination of high-quality fatty acids, proteins, vitamins, minerals and phytochemicals. For people who are physically active in particular, they represent a valuable source of energy and support numerous bodily functions. In this article, we look at the nutritional significance 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, particularly monounsaturated fatty acids (e.g. in almonds and hazelnuts) and polyunsaturated fatty acids, including omega-3 fatty acids (particularly in walnuts). These fats:
- Support the cardiovascular system by lowering LDL cholesterol and raising HDL cholesterol.
- They have anti-inflammatory properties, which is particularly beneficial for athletes.
- They provide long-lasting energy, making them an ideal snack before or after a workout.
2. Plant-based proteins: Essential building blocks for muscle development and recovery
Protein is essential for muscle growth and recovery. With a protein content of around 10–25 per cent, nuts are a valuable source of plant-based protein. Cashew nuts, almonds and peanuts in particular are high in protein 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 promotes a healthy gut flora and aids digestion. They also slow down the absorption of carbohydrates, thereby helping to stabilise blood sugar levels, which makes them a valuable snack for people with diabetes or for preventing food cravings.
Micronutrients: The valuable nutrients found in nuts
- Magnesium (important for muscle and nerve function; found in cashew nuts and almonds)
- Vitamin E (a powerful antioxidant that protects cells from oxidative stress; found particularly in almonds and hazelnuts)
- B vitamins (essential for energy metabolism; found in walnuts and pistachios)
- Selenium (strengthens the immune system and supports thyroid function; found in high quantities in Brazil nuts)
- Zinc (important for cell regeneration and the immune system; found in abundance in cashew nuts and walnuts)
Health benefits of nuts, according to studies
- A large meta-analysis from 2016 shows that eating around 30 g of nuts a day can reduce the risk of cardiovascular disease by up to 30 per cent.
- A study by Harvard University shows that regular consumption of nuts is associated with a longer life expectancy and a lower risk of chronic diseases.
- Research into cognitive health shows that walnuts can support brain function, particularly in older people.
Which nuts should you choose to eat?
- Almonds – High in vitamin E and magnesium; good for the skin, muscles and heart health.
- Walnuts – Rich in omega-3 fatty acids, they support brain function and cardiovascular health.
- Cashew nuts – A good source of iron and zinc; they 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, which are important for eye health.
- Macadamia nuts – Particularly rich in healthy fats that help lower cholesterol.
Practical tips and recommended intake
- Choose natural options: Unsweetened and unsalted nuts are healthier.
- The perfect combination: With yoghurt, fruit or as a topping for salads.
- As a nut butter: Almond or cashew butter are healthy alternatives to traditional spreads.
- Recommended amount: Approx. 30–50 g daily (a small handful) as an ideal source of nutrients, without significantly affecting your calorie intake.