Nuts for your health

Crunchy, nutritious, full of enjoyment – ​​and yet nuts still have a bad reputation.  

This is mainly due to the high calorie content of most nuts. 100 g of nuts can contain the calories of an entire main meal. But what makes them so high in calories is the low amount of water, but high density of healthy, unsaturated fatty acids (a full 30-45% of the nut weight) and proteins. At the same time, the amount of sugar is low, which makes them suitable for a low-sugar diet and weight control.  

In large quantities, nuts are not necessarily fattening, but quite the opposite, healthy.  

The German Nutrition Society (DGE) even recommends 25 g of nuts per day because they can replace one portion of fruit, out of the minimum of 2 portions of fruit recommended daily. Nevertheless, people eat far too few nuts. Despite the optimal recommendation of around 20 g per day, for example, in 2017 people worldwide only achieved 12% of the recommended intake.  

We at AgilNature believe it is important to provide you with more detailed information about a healthier diet and thus break the false stigma surrounding myths related to it.  

Nuts contain both omega-3 and omega-6 fatty acids. The former are essential for normal brain function and cognitive performance. They also contribute to normal heart function and are therefore also important for the proper development of children. The exact risks and health benefits of omega-6 fatty acids are not yet fully understood, but it is recommended to consume at least 5%-10% of daily energy intake of omega-6 fatty acids, as this can minimize the risk of cardiovascular disease through positive effects on blood lipid levels. A large study from Singapore examined the effects of nut consumption from middle age (around 40 years) on cognitive development over almost 20 years. After 20 years, the result was that higher consumption of nuts was associated with a lower risk of cognitive impairment in later life. It is suspected that this could be due to the abundance of unsaturated fatty acids.  

So don’t be put off by the calorie content!  

In addition to fats, nuts are also rich in other nutrients, especially calcium and magnesium. However, they differ from one another in the amount of nutrients they contain. For example, Brazil nuts have a high magnesium content, while pine nuts and cashews are more suitable for iron. Nuts also contain vitamins; almonds and hazelnuts, for example, are rich in vitamin E, while others are richer in vitamin B. Nuts also contain plenty of bioactive substances that are said to have cardio-protective effects, and they are a good source of fiber, which makes nuts healthy functional foods that humans have had in our diet for 100,000 years.  

In a recent study, eating 42.5 g of mixed nuts per day resulted in lower body fat and lower blood pressure, both of which are cardiometabolic risk factors. Mixed nuts are therefore a practical snack to cover many nutrients, supply your body with health-promoting active ingredients and of course the variety means they taste better!  

This article will give you an overview of the delicious variety of different options. Let's dive into the world of nuts and discover why they are not only delicious, but also extremely supportive of our health.  

 

Cashew nuts ( Anacardium occidentale )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1  (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Cashews (100 g)	565	38.9	17.4	36.3	4.1	0.6	6	251	6

 

Crispy, buttery and full of healthy surprises  

Their crunchy texture, buttery taste and versatility in international cuisine - from delicious snacks to exotic curries to creamy desserts - have made cashews one of the most popular nuts in the world. Cashews, which we call nuts, are actually not nuts at all. The evergreen cashew tree, which can grow up to 14 meters tall, comes from Brazil and bears fruit, the cashew apples. Cashew nuts are actually the seeds of these fruits. A 30 g portion of cashews can provide you with 30% of your daily copper requirement!  

Cashew nuts contain phenols, antioxidants and anti-inflammatory substances that are being investigated as possible new drugs for Alzheimer's disease. In rats, a diet enriched with roasted cashews has been observed to prevent neuronal degeneration. Chemotherapy with cisplatin can cause oxidative damage to the brain, which can subsequently lead to sensory disorders. In one study, a diet enriched with roasted cashews protected the brains of rats from oxidative damage caused by cisplatin. These results provide evidence of a possible therapeutic benefit of a diet containing roasted cashews in neurological disorders and a possible neuroprotective effect.  

But cashews can also bring health benefits to people who are fortunate enough not to suffer from neurological diseases. In an eight-week study, eating cashews in combination with Brazil nuts during a calorie-restricted diet in overweight women showed protective effects on intestinal permeability, which is otherwise considered a risk factor for obesity and inflammation. The microbiome was also affected and there was an increase in bacteria that are considered healthy, such as bacteria from the Ruminococcus family.  

 

Peanuts ( Arachis hypogaea )  

 

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1  (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Peanuts (raw)  (100 g)	750	73.3	10	12.7	5.8	0.9	10	103	2.4

 

Power packs of nature  

Even though the name peanut suggests that it is a nut, peanuts are “only” legumes like peas and beans. However, it has a similar nutritional profile to other nuts and is therefore often indirectly counted as one of them. Unlike other legumes, peanuts grow underground in their characteristic pod as part of an herbaceous plant. Since the plant contains symbiotic bacteria that can fix nitrogen, they do not require additional nitrogen-containing fertilizer and are good for the soil as they grow. The plant, which originally comes from South America and grows up to 50 cm, has been part of our diet for more than 7,000 years. It is worth mentioning about the peanut, however, that it is considered to be very allergenic compared to other foods. Depending on the country and study, it is generally estimated that 1-3% of the population is affected.  

Humanitarian and thus not only culturally significant but also socially significant, peanut butter is one of the main ingredients for Plumpy'nut, an energy-rich paste that is used to combat malnutrition in crisis areas. Compared to other nuts, peanuts contain the most vitamin B and, as a legume, they contain a particularly high amount of protein. Depending on how they are processed, the content can reach up to 50% protein. Peanuts are an excellent source of protein because they contain all 20 amino acids and arginine in particular is found in high quantities. In addition, unlike animal protein sources, it also contains plenty of fiber that is good for digestion and other plant-based active ingredients, such as resveratrol. Studies have shown that peanuts alleviate the symptoms of metabolic syndrome (obesity, high blood pressure, sugar and lipid metabolism disorders) through positive effects on the intestinal microbiome, e.g. through an observed positive effect on insulin resistance and anti-inflammatory effects.  

The aforementioned resveratrol, found in peanuts and wine, is a polyphenol that is being studied by scientists as a miracle cure for a variety of diseases and can even extend the lifespan of some species of animals. This antioxidant is said to have protective functions against several types of cancer, heart disease, degenerative nerve diseases such as Alzheimer's and inflammation. Resveratrol is also believed to improve blood flow to the brain by up to 30%, thus reducing the risk of stroke. Peanuts are an excellent source of this resveratrol, as the content in peanut butter is similar to that of grape juice, which is considered one of the best sources of resveratrol.  

A large number of studies have shown the positive effect of peanuts on risk factors for cardiovascular disease. For example, in one study, the high content of monounsaturated fatty acids (which make up more than 50% of the fat content in peanuts) reduced the "bad" LDL cholesterol level by 14%, which is good for heart health. However, it is important to note that this was only observed with peanuts, not with peanut butter.  

Peanuts in the diet also have a positive effect on blood sugar and are also very gentle. The glycemic index (GI) on a scale of 1-100 is used as a measure of the rise in blood sugar after a meal. The glycemic load (GL) of the food shows what insulin requirement a food triggers in the body. The lower both values ​​are, the better. This is because the job of insulin is also to inhibit fat breakdown and instead promote fat storage. Compared to other processed foods such as other possible snacks, peanuts have a low glycemic index of 14 and a very low glycemic load of 1. For comparison: the GI of potato chips is 70 and the GL is 37. When peanuts or peanut butter are combined with a meal with a high glycemic index (for example a glass of juice or bagels), it has been observed that blood sugar is better regulated and therefore does not rise as quickly.  

Even though peanuts are considered to be a very energy-rich food, those concerned about their weight can be put at ease, as a meta-study analyzed the results of various weight studies and obesity factors such as BMI, waist circumference and body fat percentage. The result? A diet enriched with peanuts showed no difference in any of the factors compared to the control group, so the reputation as a fattening agent is not justified in a balanced diet.  

 

Hazelnuts ( Corylus avellana )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Hazel-  nuts  (100 g)	641	53.5	13.5	26.5	8.4	0.5	25	156	3.5

 

The timeless magic of hazelnuts for a healthy life  

The well-known small brown nuts come from a hazelnut bush, which is usually around five meters tall, grows upright and is originally native to Europe and Asia Minor. Hazelnuts have been part of humankind's diet since the Stone Age and their slightly sweet taste and characteristic aroma make them popular in the kitchen even today, especially in patisserie. In some cultures, the hazelnut is also part of traditional medicine, for example in Persian medicine. In Europe, it has historically had a special significance in many traditions and customs as a symbol of fertility in life and love, immortality, peace and happiness, and was also used by the Romans, for example, in peace negotiations or at weddings to bring good luck.  

After walnuts, hazelnuts are the second largest source of monounsaturated fatty acids. Even though fats make up 60% of hazelnuts, they are rich in proteins at 15%. Hazelnuts are particularly rich in nutrients when eaten with the brown coating. A portion of 100 g of hazelnuts can easily provide you with your daily requirement of the necessary micronutrients manganese, copper and cobalt.  

Compared to other nuts, hazelnuts are often overlooked. Unjustly, because they can also contribute to a healthy diet and taste great. The most important health effect of hazelnuts is the reduction in the risk of cardiovascular disease with 15-20% of the calorie intake from hazelnuts by improving blood lipid levels. While hazelnuts are included in the diet, an improvement in blood vessels has also been observed, probably due to an increased intake of L-arginine, estimated at 1.0 to 1.9 g/day. Previous studies have shown that L-arginine supplementation of the diet by 2-2.5 g/day improves lipemia-related endothelial dysfunction in healthy subjects and in people with hypercholesterolemia associated with endothelial dysfunction. LDL cholesterol is also less oxidized in a diet richer in hazelnuts, which is associated with a cure for dyslipidemia, which is also considered a risk factor. At the same time, some studies have also found an increase in “good” HDL cholesterol. Since studies have observed a reduced risk of death from cardiovascular disease of 8.3% for each week that a nut-containing diet was followed, it is recommended to include hazelnuts in your diet like other nuts.  

Reactive oxygen species (ROS) are a common hallmark of many degenerative diseases such as Alzheimer's, Parkinson's and Huntington's. What contributes to the development of such diseases is when physiological antioxidant mechanisms fail or the body is exposed to high oxidant concentrations, all of which are also more likely with age. In this respect, antioxidant natural extracts are promising active ingredients for the prevention or treatment of ROS-dependent degenerations, as these antioxidants support the body's own mechanisms. Hazelnuts are rich in such antioxidants as phenols. Therefore, hazelnuts are also believed to be helpful in the prevention of ROS-dependent, neurodegenerative diseases.  

 

Macadamia nuts ( Macadamia integrifolia / Macadamia tetraphylla )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Maca   damia   (100 g)	712	64.9	7.8	24.1	7.6	0.3	1.5	107	1.9

 

The noble king of nuts  

The macadamia nut is the most expensive nut in the world due to the laborious processing involved in removing the hard shell, which is 5 times stronger than the shell of the hazelnut. Even a conventional nutcracker is not strong enough to remove the hard shell. The strength required can be compared to the force needed to lift 200 kg. In addition, the trees only grow in very specific regions and a commercial yield from the trees is usually only possible after 7-10 years. Of the silver tree family, macadamia, only two species provide the edible, fine seeds. The trees grow from 6 to 18 meters and need very warm weather to grow, such as in Australia, where the macadamia tree originally comes from, or in Hawaii, where the tree has been cultivated for commercial use since the 1880s. Allergies to macadamia nuts are less common than other nut allergies, but they do exist. Owners of cats and dogs should be especially careful, as this nut is poisonous for animals. The macadamia oil extracted from the nuts is also used in cosmetics. The many fats and additional substances it contains help keep the skin soft and young.  

Compared to other nuts, macadamia nuts contain little protein but a lot of fat, which makes up 75% of the nut, of which over 50% is made up of healthy monounsaturated fatty acids. While other nuts such as almonds or hazelnuts lack selenium, macadamia nuts, with a content of 13.1 µg per 100 g, are a suitable source of selenium for the required daily requirement of 60-70 µg. Despite the high fat content, studies have found no effect on weight or body composition when macadamia nuts are consumed daily over a period of 8 weeks. Cholesterol in the body does drop slightly, but only in small, non-significant amounts. What is particularly interesting about the fat composition of macadamia nuts is that they contain between 15 - 22% palmitoleic acid, while other nuts usually only contain less than 6%. Palmitoleic acid is an omega-7 fatty acid that is believed to increase insulin sensitivity and thus reduce the risk of diabetes. It is also thought to better regulate blood pressure and protect against high blood pressure. Another biological function is that this omega-7 fatty acid is good for gut health as it promotes the diversity of the gut microbiota and can help with inflammatory bowel disease. In studies, it was able to reduce inflammatory reactions and repair a damaged mucus layer in the intestine.  

In addition to the nut, palmitoleic acid can also be obtained from sea buckthorn and the durian fruit. However, these are less common and the taste of durian is very specific, so the macadamia nut is the best source of palmitoleic acid.  

 

Almonds ( Prunus dulcis )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
almond   (100 g)	626	51.1	21.4	20	10.8	0.2	25	258	3.8

 

Powerful source of nutrients for body and mind  

As one of the most well-known nuts, the almond has conquered a place in our daily lives. The almond tree from which the seeds come grows up to 12 meters and comes from Iran and the surrounding countries. Nowadays they can also be found in Germany; one German variety is the Dürkheimer Krachmandel. Since the trees are related to the peach, the flowers resemble those of the peach tree and grow in a beautiful, soft pink. The trees have probably been domesticated by humans for food since the early Bronze Age. However, the almonds we buy are not nuts either, but just the kernels of the almond tree. Due to their taste and nutrients, they are often counted as nuts. There are two types of kernels, the sweet Krachmandel and the bitter almond. The bitter almonds, however, contain high concentrations of the poison cyanide and therefore cannot be eaten raw. The cultivation of almond trees is not very sustainable and is currently difficult in some regions due to water shortages, as it takes up to 15,000 litres of water to grow one kilo of almonds. Nevertheless, it is an essential ingredient in all traditional dishes and desserts, as almonds are also the main ingredient in marzipan. But almonds are not only known for their delicate taste, but also for their nutritional benefits.  

Almonds are a valuable source of nutrients such as calcium, magnesium and potassium, as they contain more of these than nuts. Vitamins such as vitamin B are also well covered, as they contain around 20% of the daily B vitamin requirement. For example, a 100 g portion covers 6.25% of the daily folic acid requirement of pregnant women, for whom folic acid is particularly important in order not to hinder embryo growth. Almonds are also a good source of the antioxidant vitamin E. Almonds are also rich in α-tocopherol, an antioxidant that is associated with a lower risk of cardiovascular disease.  

Eating 42.5 g of almonds per day significantly lowers LDL cholesterol and the estimated 10-year risk of coronary heart disease and cardiovascular disease progression. Of all the nuts listed here, along with pistachios, almonds have the highest amount of phytosterols, which are related to the observed cholesterol-lowering effect of almonds. Another study showed that a diet containing almonds can prevent the development of salt-related hypertension.  

A diet rich in almonds can also reduce some risk factors for obesity, such as reducing waist circumference and BMI. Changing the mid-morning snack from sweet biscuits to almonds reduced the amount of food subjects consumed over the course of the test day. Another positive effect is on the gut microbiome, promoting the richness and diversity of microflora, increasing the ratio between symbiotic and pathogenic microflora and increasing the concentrations of health-promoting bioactives in the colon.  

Other things that are additionally believed to be associated with a diet rich in almonds include: an improvement in vascular function, improvement in working and visual memory, and a reduction in the severity of facial wrinkles.  

Snacking is fine, but switching to nuts and similar foods like almonds can be more beneficial in many ways!  

 

Chestnuts / sweet chestnuts ( Castanea sativa )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Chestnuts   (100 g)	212	2	3	41	8th	0.2	0.5	45	1.3

 

The forgotten treasure trove of nature  

The edible sweet chestnut, also known as marron, is the only one of its genus found in Europe. The nuts of the tree have been used by humans for centuries. Since its cultivation has been practiced since ancient times, its exact origin is uncertain, but it is believed that it originally comes from southern Europe and Asia Minor. In addition to its characteristic, spiky fruit shape, the tree is characterized by its imposing size of up to 30 meters and a trunk of up to 7 meters. The tree's longevity is particularly remarkable. Chestnut trees usually live up to 500 years, but there are exceptions such as the "chestnut tree of a hundred horses" (Castagno dei Cento Cavalli) in Sicily, which is around 2000 years old. The chestnut tree owes this longevity to its good adaptability to different environmental conditions. However, caution should be exercised with chestnuts due to the risk of confusion with horse chestnuts. The latter are common in Germany, but they are neither related to the sweet chestnut nor edible. Horse chestnuts are slightly poisonous and require careful processing to make them edible.  

In earlier times, chestnuts were considered food for the rich, and at other times a staple food for the poor, but unfortunately they have been forgotten in Germany today. Compared to other nuts, they are a lower-calorie alternative, but also less rich in nutrients than other nuts. For example, only two of the B vitamins are contained in large quantities, there is also very little fat compared to other nuts, and the sweet taste of chestnuts comes from the relatively high sugar content of the nuts. Chestnuts are rich in carbohydrates, starch and sucrose.  

Nevertheless, it is a good source of copper, phosphorus, manganese and potassium, and is gluten-free. Therefore, chestnuts are a good option for people who cannot tolerate gluten. The high starch content also has its advantages. Unlike simple sugars, starch is digested more slowly and does not cause blood sugar levels to rise as quickly. This means that the feeling of satiety lasts longer. The high starch content and nutrient composition have also earned chestnuts the nickname “bread from the tree”. This starch property makes chestnuts a good candidate for flour, which is not only healthy, but also adds a nice flavor. One study examined slightly modified chestnut starch. This managed to reduce diet-induced obesity through a positive influence on the gut microbiome and gut health. In animal models, chestnut starch also alleviates hypercholesterolemia in obesity.  

The nut is also a good source of antioxidants such as L-ascorbic acid, carotenoids and phenolic compounds. Antioxidants are particularly important for the prevention of diabetes and various types of cancer. The many fat-soluble vitamins contained in the nut, such as ascorbic acid and various B vitamins, are also known to promote healthy skin and healthy brain function.  

Other ingredients such as tannins have also been shown to be beneficial to health. They are said to have a cardio-protective effect and to lower arterial blood pressure by relaxing the vascular muscles. Many other beneficial effects of tannins have also been observed, affecting blood lipid levels, the liver and calorie intake. Therefore, chestnut extract and the consumption of chestnuts are considered a promising dietary supplement for obesity.  

So if you are looking for a healthy, gluten-free, low-fat nut variant, you will find it in the chestnut!  

 

 

Brazil nuts ( Bertholletia excelsa )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Para-   nuts   (100 g)	664	57.4	15	21.6	6	0.7	19	351	2.5

 

Healthy pleasure to be enjoyed with caution  

The seeds of the Brazil nut tree provide the lesser-known Brazil nuts, also known as Brazilian chestnuts, and, as the name suggests, come from South America. The trees are among the largest and longest-lived in the Amazon rainforest. They can grow to over 55 meters tall, live for up to a thousand years, and the woody fruits alone, which can contain up to 10-12 nuts, are impressively heavy. A single fruit that provides the seeds can weigh up to 2 kg. The plants are not grown for consumption, but rather the fallen fruits are picked from wild trees, so the trees in the rainforest are not damaged. One of the risks, however, is that if too many of the seeds are collected, fewer new trees can grow.  

Like other nuts, Brazil nuts have a high fat content, but what makes them so special is the wide range of minerals they provide. Selenium in particular, as Brazil nuts are considered to be the largest plant-based source of selenium. Selenium is particularly important for the formation of some amino acids and enzymes in our body in order to maintain natural body function. Because the amount is so high, it is actually possible to overdose on selenium and barium when consuming Brazil nuts and caution is advised when consuming the amount. For example, 200 g of Brazil nuts contains 3 to 150 times as much selenium as the daily recommended amount by the German Nutrition Society (DGE).  

In addition, Brazil nuts contain natural radioactive radium, which is why you should be careful not to consume too much. If you eat 2 Brazil nuts a day, the effective radiation dose per year is about 160 microsieverts (μSv). For comparison: on average, people in Germany absorb 300 μSv per year through their entire diet. The total radiation exposure we receive in a year through our everyday lives is about 4000 μSv.  

This doesn't mean you should stay away from Brazil nuts! Enjoy them, but in moderation. This nut can offer you numerous health benefits.  

One of the properties of Brazil nuts is that they have been shown to have strong antioxidant properties in experiments, and in studies on hemodialysis patients who consumed one unit of nuts per day over a period of three months, oxidative stress was reduced. Oxidative stress in the body was also reduced in other diseases such as diabetes, for example.  

In addition to reducing oxidative stress, scientific research also shows promising results regarding cholesterol levels. It is believed that regular consumption of 50-100 g of Brazil nuts per day can help reduce both "bad" LDL cholesterol and total cholesterol in the body. These effects have been observed in both healthy individuals and those with hyperlipidemia. However, exact statements in this regard are still controversial in science.  

In addition, the consumption of Brazil nuts is believed to have a cardioprotective effect and a positive influence on risk factors such as blood sugar levels. These findings are particularly relevant as cardiovascular disease is one of the leading causes of death worldwide.  

Obesity is often associated with an unbalanced gut microbiome and a damaged mucus layer in the gut, which can lead to increased food intake and a higher risk of inflammatory reactions. However, an 8-week study in overweight individuals found that additional consumption of Brazil nuts during a lower-calorie diet had a preventive effect on gut permeability and also had a positive effect on the gut microbiome. This suggests that Brazil nuts are not only a tasty snack option, but can also contribute to healthy gut function and weight management.  

 

Pine nuts ( P. Pinea )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Pine nuts   (100 g)	689	61.3	15.7	18.6	3.9	0.8	12	206	5.4

 

For a healthy fat metabolism  

The term pine nuts is used as a general term for the nuts of various types of pine. The type commonly used in Europe is P. Pinea, which grows in the Mediterranean region. A single tree can yield up to 60 kg of seeds. The light, sweet nuts grow in the cones of the pine tree. The nuts are mainly harvested from wild pine trees, as there is little cultivation of pine trees. Due to the high price of Mediterranean pine seeds, numerous other types from Asia are also sold, with a slightly different taste. The nuts are an excellent addition to everyday dishes such as salads and rice dishes due to their harmonious, unmistakable taste. They are standard in many traditional cuisines. In addition to many minerals such as calcium, magnesium and the rare trace element selenium, they also provide vitamins such as vitamin E, K and some B vitamins.  

According to studies on mice, a diet rich in pine nuts could help prevent excessive lipid absorption through the intestines and improve fat metabolism in the liver in both fatty and normal diets. However, not only is absorption inhibited, the liver's own fat production is also inhibited by sciadonic acid. A substance found in many nuts, but especially in pine nuts. The pinolenic acid, a polyunsaturated fatty acid, also contributes to the lipid-lowering effect of pine nuts. Pinolenic acid can make up to 20% of the fatty acid content in the nuts and is associated with other health effects such as weight reduction, anti-inflammatory and antidiabetic effects. A positive influence on oxidative stress markers and blood sugar was also found. In diabetic mice, not only was fasting blood sugar low thanks to pine nuts, but it also increased less when sugar was consumed.  

In addition, a Korean study has shown that men who include more nuts such as pine nuts in their diet, but not women, have a lower risk of intestinal metaplasia, a tissue change in which cells undergo pathological redifferentiation and can therefore represent a precancerous condition.  

By including pine nuts in your daily diet, you can counteract high blood lipid levels and the risk of developing metabolic syndrome (obesity, high blood pressure, sugar and lipid metabolism disorders).  

 

Pistachios ( Pistacia vera )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Pistachios (100 g)	598	45	20.5	27.7	7	0.7	5	110	3.5

Versatile wonder  

With its typical hard shell and green-reddish kernel, the pistachio is widely known as a nut and the pistachio tree on which it grows is also called the "real pistachio" to distinguish it from other types. But despite its worldwide fame, the tree and its nut have their origins in the Middle East. As one of the oldest cultivated plants, it was already cultivated in ancient times. It quickly developed into a delicacy and was highly valued, even considered royal and forbidden to the common people. In later times, its long shelf life and high nutrient content made it indispensable as food for travelers. Today, the pistachio is still an integral part of our diet, whether as an ingredient in traditional dishes such as baklava or as a snack in the supermarket. As with many other nuts, studies have shown that pistachios have no negative impact on weight or BMI. On the contrary, they provide our body with many useful things!  

As a rich source of nutrients with a high protein content (a portion of 42.5 g can provide you with 15% of your daily protein requirement!), pistachios also contain plenty of vitamins, especially vitamins B1 and B6, the daily recommendation of which can be easily covered with 100 g of pistachios, and even completely covered for vitamin B6. In addition, 100 g of pistachios already provide you with around 50% of your daily manganese requirement, and phosphate and potassium are also well covered. Despite their lower fat content compared to other nuts, pistachios are full of numerous nutrients, fiber and plant-based active ingredients and should not be underestimated.  

Pistachios contain one of the highest levels of polyphenols among nuts, which are being studied in relation to many diseases because they have positive biological properties such as antioxidants and anti-inflammatory properties. Pistachios are also very rich in phytosterols. Phytosterols are one of the reasons for the observed cholesterol-lowering effect of nuts. It is therefore not surprising that pistachios are one of the best nuts for lowering LDL cholesterol and total fat.  

While most nuts only lower diastolic blood pressure, pistachios significantly lower systolic blood pressure, which is considered a better predictor of strokes and heart disease. When it comes to heart disease, pistachios are considered to be very cardioprotective, not only thanks to the reduction in blood pressure, lowering LDL cholesterol and increasing HDL cholesterol, but also thanks to the antioxidant properties that make pistachios good anti-inflammatory. Pistachios in the diet reduced inflammatory markers in young men that are associated with the development of cardiovascular disease. In other studies on healthy subjects as well as on subjects with metabolic syndrome (obesity, high blood pressure, sugar and fat metabolism disorders), pistachios in the diet led to an improved antioxidant potential in the blood.  

The importance of a healthy intestinal flora is becoming increasingly obvious today due to the increase in knowledge and the association with numerous diseases. However, today's diet is high in fat and low in fiber, which usually leads to obesity, a damaged intestinal microbiome and therefore inflammation. The good news is that you can positively influence your intestinal microbiome through diet even without additional aids. One of the options is to include pistachios in your diet, as studies have shown that it can act as a prebiotic. This means that it serves as food for non-pathogenic bacteria in our intestines and, according to studies, also promotes the growth of beneficial microorganisms such as bacteria of the genus Roseburia . These produce short-chain fatty acids such as butyrate in our intestines, which in turn have numerous beneficial effects on our body, for example maintaining the protective functions of our intestines. Many other healthy bacteria were also present in larger quantities. In one study, a diet containing pistachios also managed to reduce inflammatory reactions and improve the disturbed intestinal microbiome in overweight mice due to a high fat diet.  

In addition to the benefits on body parameters and gut health, pistachios in the diet can also contribute to a healthy brain. Since pistachios are also rich in flavonoids and carotenoids, which are believed to promote cognitive performance, pistachios have also been studied in science in relation to cognition. Due to the positive effects observed, it is currently believed that pistachios can contribute to neuroprotective effects. The ability to improve memory and motor deficits is also suspected.  

 

Walnuts ( Juglans regia )  

Nutritional information  

	Calories	Fat (g)	Protein (g)	Carbohydrates (g)	Ballast-  substances (g)	Vitamin B1 (mg)	Vitamin E  (mg)	Magnesium (mg)	Iron (mg)
Walnuts (100 g)	730	69.7	14.6	10.9	5.2	0.3	25	142	2.3

 

For a healthy heart and brain  

Among all the nuts, the walnut has a special position. It is the oldest nut in the human diet. Some scientists believe that it has been part of our diet since 100,000 BC. In ancient times, it was so highly regarded that it was called the "royal nut". The Romans even considered it food for the gods. With its unique, shriveled appearance and specific taste, the walnut is probably known to everyone today. The walnuts that we usually see in stores are known as "true walnuts". However, there are other trees that are less cultivated, such as the black walnut ( Juglans nigra ), which is less common in Europe and is kept as ornamental trees. The trees of all species grow quite large, reaching up to 40 meters, and are distributed throughout the world. Of all the different species, however, the true walnut is the only one that occurs in Europe. It originally comes from the Balkans and the Middle East. In many cultures, walnuts are a very important ingredient in a wide range of recipes, from delicacies to walnut sauce for pasta. They are also often pickled. The fact that the nut is very popular is also reflected in the production figures. In 2022, a total of 3.8 million tons of walnuts were produced worldwide.  

In terms of nutritional value, walnuts are a very good source of many minerals, the daily recommended amounts of which are covered quite well in 100 g, including manganese. Some B vitamins such as vitamin B6 are also contained in significant quantities. Since the protein content of walnuts can reach up to 18-24%, they are also a good source of vegetable protein. The fats they contain are mainly polyunsaturated fatty acids, in particular the vegetable α-linolenic acid, which belongs to the group of omega-3 fatty acids. Compared to other nuts, walnuts also contain less sugar. With 6-7% fiber, they are also good for the intestines. In addition, they are rich in bioactive substances that are said to have cardioprotective effects. Walnuts also contain numerous healthy antioxidants, but the largest amount is found in the brown skin that covers them. If you remove these, you will lose about 95% of the antioxidants, so it is recommended to eat the nuts with their skin.  

When people consumed 14 g of walnuts per day over a period of 4 years, they observed that they gained an average of 0.37 kg less weight and had a 15% lower risk of becoming overweight. So you can expect a slightly positive effect on your weight, rather than a harmful one, if you include walnuts in your daily diet.  

What sets walnuts apart from other nuts due to their unique nutrient composition is that they are the only nut to date that is associated with a lower risk of type 2 diabetes. Other risk factors that can contribute to cardiovascular disease, such as high blood pressure, can also be positively influenced by walnuts. Studies have shown that the nuts also lower systolic blood pressure.  

However, while most of the health benefits we mentioned are still conjecture and subject to current research, the European Union, after thorough testing, has determined and approved as a direct statement that walnuts help improve the elasticity of blood vessels, with a daily consumption of 30g.  

A number of studies have revealed the positive effects of walnuts on cognitive performance and neurodegenerative diseases, which currently need to be studied in more detail due to many controversies. However, nuts are in high focus in this regard. Our brains are particularly vulnerable to oxidative stress, which can trigger many neurological diseases. Since walnuts are rich in antioxidants and also have anti-inflammatory properties, they have been extensively studied in relation to cognitive performance and degeneration in mice and humans. What was found in both young and old people is an improvement in cognitive performance, as the study indicated significant effects on memory, language comprehension and emotional state. Another clinical study showed that a group of women who consumed at least 5 servings of nuts per week had better cognitive scores, corresponding to a difference of 2 years of cognitive aging, compared to the control group who did not consume nuts.  

These findings are also relevant for children and young adults. In a 6-month study on 11- to 16-year-olds from various schools, the influence of 30 g of nuts per day on the children's development was observed. Although no difference was found in neuropsychological development, such as memory performance, an improvement in attention, fluid intelligence (problem solving and adaptation) and an improvement in ADHD symptoms was observed.  

It is worth mentioning in relation to cognitive diseases that Alzheimer's, one of the biggest causes of dementia, is associated with amyloid beta proteins that accumulate in the brain. Some laboratory experiments have found that walnuts enable the accumulation of additional proteins and the dissolution of existing deposits. Detailed studies are still needed, but a diet containing walnuts could reduce the risk of developing such diseases and have a neuroprotective effect. Studies also suggest that the risk and symptoms of other diseases such as Parkinson's, strokes and dementia-associated depression could be reduced.  

 

Nut allergies  

Unfortunately, nut allergies are among the most common allergies with potentially serious consequences. Around 5% of the population has a nut allergy, 3% have a peanut allergy, which is also the most common nut allergy. The frequency of certain nut allergies also depends on origin; in Europe, for example, the most common nut allergy is hazelnuts, while in America it is walnuts. Nut allergies only go away in 9-20% of cases, so they are a problem that you have to learn to deal with for life. A common problem is that a nut allergy is often accompanied by an additional peanut allergy. Since a nut allergy can be accompanied by a cross-allergies, sufferers are often advised to stay away from all nuts instead of avoiding specific ones. However, since nuts are contained in many foods, avoiding them in everyday life is very difficult for those affected. Everyday foods that can also contain nuts include baked goods, sausages, sauces, coffee, etc. The consequences can be serious. From nausea and shortness of breath to anaphylactic shock, a diagnosis of a possible nut allergy should be made as early as possible.  

A nut allergy is diagnosed by past allergic reactions, skin and blood tests. An allergist can also use additional tests to determine the tolerance limit. This can indicate whether those affected can eat foods that contain traces of certain nuts, or whether even small traces should be avoided entirely.  

Despite various therapeutic approaches, a cure is not yet possible. Nutritionists can help those affected to change their diet and learn how to properly check foods for allergens.  

Recently, however, oral immunotherapy (OIT) has been developed for peanut allergies. This allows children and adolescents between the ages of 4 and 17 to get their bodies used to the allergen by consuming peanut protein under the supervision of a doctor. This must be done under the supervision of a doctor, as side effects are possible. However, the treatment is considered to be very successful. In a one-year study, 96% of children tolerated 300 mg of peanut protein (= a little more than one peanut kernel), 84% tolerated 600 mg (approx. 2.5 peanut kernels) and 63% tolerated 1000 mg of peanut protein (approx. 4 peanut kernels). Those who had no or at most a mild allergic reaction were classified as well tolerated. This therapy does not lead to a permanent cure for the allergy! It only provides better risk management. Those affected still have to avoid the nuts, but have a lower risk of serious consequences if they accidentally eat peanuts.  

 

 

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