The 9 best (and healthiest) types of nuts

Nuts are not only very tasty, but also a healthy delicacy that should definitely not be missing from your balanced diet. In today's article we will focus on 9 types of the best onesand healthiest nuts we can find on the market. We will discuss their benefits, health advantages and of course their taste.

What is the effect of nuts on human health?

Numerous studies suggest that nuts have a very positive effect on the human cardiovascular system and help prevent its diseases. They reduce unhealthy cholesterol and, in turn, contain a high content of healthy fats. In addition, some types help to reduce triglycerides, which increase the risk of coronary artery disease and other serious illnesses.

Regular consumption of nuts also has anti-inflammatory effects and is particularly useful for people with serious health conditions such as diabetes or various kidney diseases. Another great advantage of nuts is their high fibre content, which contributes to healthy digestion and the smooth functioning of the entire digestive tract.

Now let's cut to the chase and see which 9 types of nuts are among the healthiest.

Almonds

We can't put anything else at the top of our list but almonds. These are popular mainly for their delicious taste, but also for their great nutritional values. Their undeniable advantage is their high content of vitamin E, which is one of the most important antioxidants.

Nutritional values of almonds (100 g):

• Calories: 576 kcal
• Fat: 49 g
• Protein: 21 g
• Carbohydrates: 22 g
• Fibre: 10 g
• Sodium: 1 mg
• Potassium: 705 mg

The substances in almonds have also been shown to reduce the risk of heart diseasethrough the breakdown of bad (LDL) cholesterol and even contribute to the reduction of subcutaneous fat deposits.

In addition, almonds can be consumed in many different forms. You can just enjoy them in their natural form, lightly roast them for a boostor add them to your meals in the form of almond butter or milk. There are certainly no limits to your imagination here.

Don't overlook: We've selected the best and tastiest nut butters for you

Pistachios

The word pistachio comes from the Greek word pistákion, which literally means "green nutThese green nuts are a very popular and healthy delicacy. Their advantage over other nuts is that they have slightly fewer calories and fat, making them more suitable for reduction diets.

Nutritional values of pistachios (100 g):

• Calories: 562 kcal
• Fat: 45 g
• Carbohydrates: 28 g
• 20 gProtein.
• Fibre: 10 g
• Potassium: 1 025 mg
• Sodium: 1 mg

Pistachios are very rich in potassium, which helps the nervous system and muscles to function properly and also has a beneficial effect on blood pressure. They also contain large amounts of vitamin B6 or lutein and zeaxanthin, which are essential for eye health and help prevent degenerative eye diseases.

Pistachios are excellent in a variety of healthy desserts, just as they are or in the form of a tasty pistachio butter. Avoid conventional salted pistachios from supermarkets, as they usually contain more salt than is healthy and could do more harm than good.

Walnuts

Walnuts are extremely popular in the Czech Republic and have been on our menus since ancient times. Our mothers' and grandmothers' buns may not be completely healthy, but walnuts added to them are a different story. They have an excellent nutritional profile and bring a whole host of interesting health benefits to our bodies.

Nutritional values of walnuts (100 g):

• Calories: 654 kcal
• Fat: 65 g
• Carbohydrates: 14 g
• Protein: 15 g
• Fiber: 7 g
• Potassium: 441 mg
• Sodium: 1 mg

Walnuts are very rich in copper, which is one of the most important minerals contained inIt is one of the most important minerals in our body, as it ensures the proper functioning of our metabolism and helps the immune system to function properly. Walnuts also reduce the risk of heart disease and play an active role in lowering LDL cholesterol levels and reducing high blood pressure.
Walnuts are delicious on their own, crumbled on desserts or just baked into various buns. However, don't overdo the sugar in these.

Cashews

We don't know too many people who don't love the delicate taste of cashews accompanied by a slight crunch. However, it's not just the taste that you should consider including in your diet. In fact, cashews also bring with them significant health benefits that should definitely not be overlooked.

Nutritional values of cashew nuts (100 g):

• Calories: 553 kcal
• Fat: 44 g
• Carbohydrates: 30 g
• Protein: 18 g
• Fiber: 4 g
• Potassium: 660 mg
• Sodium: 12 mg

Research suggests that, like other nuts, cashews can lower blood pressure and triglyceride levels. They also contain vitamins and minerals essential for bone and muscle health. According to some studies , they can also regulate fat and blood sugar, as well as assist in breaking down fatty tissue in the abdominal area.

Pecans

Pecans are native to the southern parts of North America and Mexico, but have quickly found their way into the hearts of us Europeans. They have become a favourite ingredient in salads, pies and other recipes where their unmistakable flavour easily shines through. In addition, they also bring with them a wide range of health benefits.

Nutritional values of pecans (100 g):

• Calories: 690 kcal
• Fat: 72 g
• Carbohydrates: 14 g
• Protein: 9 g
• Fiber: 10 g
• Potassium: 410 mg
• Sodium: 0 mg

Pecans contain a large amount of healthy fats, which helps to reduce and better metabolize unhealthy ones. They are an excellent source of minerals such as zinc, which is a key component for the functioning of our immune system. They have also been shown in some studies to reduce bad (LDL) cholesterol and triglycerides in the body.

As we have already mentioned, pecans are a good choice for salads as well as various pies and other desserts. If you like their specific taste, try pecan butter, which is really distinctive and very rich in nutrition.

Macadamia nuts

Macadamia nuts are considered one of the tastiest nuts ever. They have a very smooth to buttery texture that makes it easy to love even for those who otherwise don't like nuts very much. However, they are also rich in nutrients and a variety of healthy minerals that help our bodies function properly.

Nutritional values of macadamia nuts (100 g):

• Calories: 718 kcal
• Fat: 76 g
• Carbohydrates: 14 g
• Protein: 8 g
• Fibre: 8 grams
• Potassium: 368 mg
• Sodium: 5 mg

In macadamia nuts we find a large amount of healthy fats, which give them the aforementioned fine texture. Don't worry, though, because these are healthy fats that help to reduce LDL cholesterol and also contribute to lowering blood sugar levels.

Macadamia nuts are excellent in cookies, cakes and other desserts. Thanks to their high fat content, they can also easily be made into a very tasty butter, for which you will certainly find other interesting and delicious uses.

Steam nuts

Para or Brazil nuts are a source of many important nutrients, the main feature being their high selenium content, which is very important when exercising as it helps stimulate testosterone levels in the body and is also an effective antioxidant. Since the main source of selenium is meat, steamed nuts are a great way to supplement it for vegans.

Nutritional values of steam nuts (100 g):

• Calories: 656 kcal
• Fat: 66 g
• Carbohydrates: 12 g
• Protein: 14 g
• Fibre: 8 g
• Potassium: 659 mg
• Sodium: 3 mg

Para nuts are rich in vitamin E, to which they owe their antioxidant properties, and also in magnesium. This is important for the proper functioning of muscles and nerve connections and is an essential part of energy metabolism.

Brazil nuts have a slightly sweet and very mild taste, which makes them perfect for desserts or salads, but you can also eat them just like that. However, try to limit your intake to no more than a handful of nuts a day. Due to their high selenium content, you can get poisoned by them, although this is highly unlikely.

Hazelnuts

Hazelnuts may not make you look like Cinderellabut their delicious taste and the many health benefits associated with eating them do. Hazelnuts are undoubtedly one of the most popular nuts of all time, thanks to theirThey have not only found their way into various chocolates and treats, but also into our ranking.

Nutritional values of hazelnuts (100 g):

• Calories: 628 kcal
• Fat: 61 g
• Carbohydrates: 17 g
• Protein: 15 g
• Fibre: 10 g
• Potassium: 680 mg
• Sodium: 0 mg

Hazelnuts have a relatively high fibre content, which contributes to the proper functioning of the digestive tract. They are also an effective antioxidant and some studies point to their role in suppressing inflammation.Other studies mention the fact that regular hazelnut intake reduces the risk of high cholesterol.

Hazelnuts are used to make some of the tastiest nut butters you can find on the market. You'll also often find them as ingredients in chocolates and other desserts, but of course you can eat them plain or lightly toasted. For example, a version enriched with caramel or other additives is perfect for a cheat meal.

Peanuts

Okay, okay. We know that peanuts aren't technically nuts and are a legume, but they simply can't be missing from our list. You can find peanuts practically everywhere, they are one of the symbols of the pre-Christmasof the festive season and a favourite treat at all social events and parties.

Nutritional values of peanuts (100 g):

• Calories: 567 kcal
• Fat: 49 g
• Carbohydrates: 16 g
• Protein: 26 g
• Fibre: 9 g
• Potassium: 705 mg
• Sodium: 18 mg

As you can see, peanuts are a rich source of protein, thanks to thewhich makes you feel full, which is especially invaluable in a diet. They also contain the extremely important vitamin B, which is involved in a number of different processes in our body. Studies also point to the fact that eating them regularly significantly reduces the risk of heart disease.

Peanuts can be eaten plain, lightly roasted or added to salads or desserts. The delicious taste of peanut butter is certainly not worth mentioning.

Do not overlook: We've selected the best peanut butters for you

Peanuts simply belong in the diet

Whether you're on a bulk or the strictest diet, nuts should not be missing from your diet. Most nuts have a beneficial effect on your heart health or help reduce blood sugar levels, for example. You can also enjoy them in a variety of ways, so you don't have to worry about them going bad after a while. Try their benefits for yourself and choose the ones you like best. If you're thinking about how to incorporate nuts into your diet, you should knowthat peanut or nut butters are a great option.