The 10 most popular nuts: properties and benefits

Most of us know them and consume them with some frequency in countless presentations. Nuts are one of the most consumed foods in the world due to their availability and their proven health benefits.

However, eating them in excess can be counterproductive as their caloric content is high. Inadequate quantities are one of the foods that the World Health Organization (WHO) recommends having a healthy diet.

According to the Spanish Heart Federation (FEC), the consumption of nuts, within a balanced diet, provides health benefits.

The FEC cites research, carried out in the United States and published in the Journal of the American College of Nutrition, that associates the intake of nuts with a decrease in risk factors for cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Plus, they're a great alternative to animal protein and a convenient snack - inexpensive, easy to store, and easy to pack when you have to go out.

But what are the specific benefits of each of them? How many calories do they have exactly?

Index What are nuts? The recommended intake of nuts Almonds         What do almonds give us?         Benefits of eating almonds: Hazelnuts         What do hazelnuts give us?          Benefits of eating hazelnuts Chestnuts         What do chestnuts give us?         Benefits of consuming chestnuts Brazil nuts        What do Brazil nuts give us?        Benefits of eating Brazil nuts Castile nuts       What do walnuts give us?       Castile nuts benefits Macadamia nuts      What does macadamia provide us?      Benefits of macadamia Pecans        What does the pecan nut give us?       Benefits of consuming pecan nuts Pinions        What do pine nuts give us?        Benefits of pine nuts Pistachios        What do pistachios give us?        Pistachios benefits Pumpkin seed        What do pumpkin seeds give us?        Pumpkin seeds benefits Avoid nut butter

What are nuts?

Nuts are so named because they all share one characteristic: their natural composition contains less than 50% water. They are very energetic foods, rich in fat, protein, and trace elements.

Generally, they are covered with a thick and hard shell that we must remove to eat them.

Of the nuts, the part that we take advantage of is not the fruit, but the seed. Within this group, we can find almonds, hazelnuts, chestnuts, walnuts, pine nuts, pistachios, and many more.

Be careful, we should not confuse them with dehydrated fruits, since they are very different things.

The recommended intake of nuts

Nuts stand out for their high-fat content. More than 3/5 of its weight corresponds to fat and this makes its caloric content very high. Depending on the dried fruit, the amount of calories they provide us varies. However, the number is around 180 calories per 30g serving (4 to 7 nuts, depending on their size).

The recommended amount of nuts is between 4 and 7 servings a week. They can be walnuts, hazelnuts, almonds, peanuts, or pistachios. Choose the nuts that you like the most.

An adequate portion of nuts is considered, approximately 30g, which is equivalent to between 4 and 7 units, depending on the size.

Therefore, if you eat 3 or 4 nuts a day, you will be complying with the recommendations of a balanced diet.

Next, we will know the characteristics and properties of 10 of the most popular nuts.

Almonds

Almonds are one of the foremost nutritious nuts on the earth. They contain vitamins, minerals, protein, and fiber, so they offer a wide range of health benefits. They have a subtle and sweet taste and have a myriad of beneficial properties for our bodies.

Almonds contain vitamins, minerals, protein, and fiber. Just a handful of almonds (about 1 ounce) contains one-eighth of a person's daily protein needs.

What do almonds give us?

In one ounce (28.34gr):

• 163 calories

• 6g of carbohydrates: 3.5g of fiber

• 14g fat: 8.8g monounsaturated fatty acids, 3.4g linoleic acid (AL), 1.1g SFA

• 6g protein

• 50% vitamin E

• 22% vitamin B2

• 31% copper

• 18% magnesium

• 28% manganese          

Benefits of eating almonds:

• Almonds (and other nuts) are high in fat, but they are unsaturated fats. This type of fat doesn't increase the danger of LDL (LDL) or "bad" cholesterol. Research has determined that folks who are in danger of an attack can reduce it by eating a healthy diet that has almonds.

• Nuts like peanuts, walnuts, and almonds may play an important role in lowering your chances of developing breast cancer, according to a study published in 2015, which looked at nut consumption and cancer risk. The authors identified twice as low risk of breast cancer in people who ate more peanuts, walnuts, and almonds than in those who did not eat.

• Almonds contain relatively high levels of vitamin E. This vitamin contains antioxidants, like tocopherol, and one ounce of almonds provides us with 7.27mg of vitamin E, which is about half an individual's daily requirement. Vitamin E, along with other antioxidants, helps prevent oxidation in cells, which occurs when too many free radicals build up.

• Almonds can help control blood sugar. Nuts are low in carbohydrates but high in healthy fats, protein, and fiber. This makes them a perfect option for people with diabetes. Another advantage of almonds is their high amount of magnesium, a mineral involved in more than 300 body processes, including blood sugar control.

• Eating almonds reduces hunger and therefore overall caloric intake. Almonds are low in carbohydrates and rich in protein and fiber. We know that both protein and fiber increase feelings of fullness, which can help you eat fewer calories. A 28-day (four-week) study of 137 participants found that serving 1.5-ounces (43-grams) of nuts daily significantly reduced appetite and appetite.

Hazelnuts

We generally find hazelnuts in desserts, baked goods, and chocolate candies. They are not popular nuts for snacking.

However, according to archaeologists, hazelnut shells are "one of the plant materials most frequently recovered from Neolithic sites," which is why they conclude that humans have had a taste for hazelnut for millennia.

Hazelnut comes from the Corylus Svetlana. It is a fruit formed by a fibrous shell that houses a seed with a sweet taste and is rich in oil, the hazelnut. They are a source of unsaturated fats, proteins, carbohydrates, vitamin E, and vitamins of group B.

Indicated to reduce cholesterol, regulate the nervous system or take care of the skin, hazelnuts are an ideal dried fruit for pregnant women and athletes.

Lastly, while we know that Nutella is delicious, it is not an effective way to reap the health benefits of hazelnut. We are very sorry!

What do hazelnuts give us?

In one ounce:

• 178 calories

• 4.7 g of carbohydrates: 2.7 g of fiber

• 17.2g fat: 12.9g monounsaturated fatty acids, 1.3g saturated fatty acids

• 4.2 g protein

• 15% vitamin B1 (thiamine)

• 28% vitamin E

• 54% copper

• 17% iron

• 11% magnesium

• 76% manganese

Benefits of eating hazelnuts

• Hazelnut skin is one among the richest edible sources of polyphenolic compounds, with 3 times that of whole nuts, 7 to eight times that of bittersweet chocolate, 10 times that of espresso, and 25 times that of blackberries.

• Hazelnuts improve lipid profiles.

• Hazelnut-enriched diets improve cardiovascular health beyond the effect they need on lipid profiles.

• Hazelnuts also increase the level of vitamin E.

• This dried fruit reduces the susceptibility of "bad" cholesterol to oxidation.

Chestnuts

Chestnuts are a dry fruit that has the peculiarity of not being rich in fat. Among its nutritional properties, carbohydrates predominate with minimal natural sugars and essential amino acids.

Although they come from trees and are considered nuts, chestnuts are different from most nuts: they are more like a tuber than a walnut. They are low in phytate, taste great, and can be eaten raw, roasted, or steamed. The flavor of a perfectly roasted chestnut is delicious. Does it remind you of Christmas?

What do chestnuts give us?

In one ounce:

• 104.6 calories

• 22.2g of carbohydrates: 3.3g of fiber

• 1.1 g fat

• 1.4 g protein

• 8% vitamin B1 (thiamine)

• 11% vitamin B6

• 8% folate

• 21% copper

• 15% manganese

Benefits of consuming chestnuts

• They are a concentrated source of minerals for the body without too many calories. Due to their richness in carbohydrates and their high water content (close to 50%), chestnuts are also very helpful in the diet of athletes, as they offer minerals that contribute to the proper functioning of the neuromuscular system such as potassium, magnesium, and calcium.

• They are a source of antioxidant polyphenols that protect the cells of the body from the negative effect of stress and free radicals, being able, among other things, to delay or control diseases mediated by inflammatory processes such as obesity, diabetes, cancer, and others such as cardiovascular diseases.

• This dried fruit can help prevent nutritional deficiencies and fill us with good nutrients (and without many calories) when we want to lose weight.

Brazil nuts

Brazil nuts (also known as “coquitos de Brasil”) are the edible seeds of Bertholletia excelsa, a tree native to South America found in the Amazon forests of Brazil, Bolivia, southeastern Colombia, Peru, and southern Venezuela.

These nuts are an energetic and nutritious food rich in essential fatty acids and vegetable proteins. It's content in minerals, vitamins, flavonoids, and fiber stands out.

However, its high selenium content is the most important benefit that this nut offers us, since, unless you regularly eat animal kidneys or wild salmon, selenium is more difficult to obtain. One or two Brazil nuts a day will provide you with the selenium you need.

What do Brazil nuts give us?

• 186 calories

• 3.5g of carbohydrates: 2.1g of fiber

• 18.8g fat: 7g monounsaturated fatty acids, 4.3g saturated fatty acids

• 4.1g of protein

• 15% vitamin B1 (thiamine)

• 55% copper

• 25% magnesium

• 15% manganese

• 988% selenium

Benefits of eating Brazil nuts

• Improves the health of the thyroid gland: Selenium is a mineral that supports the efficient synthesis of hormones in this gland and protects it from the damage that excess iodine can cause. In the case of hypothyroidism, it is recommended to take 2 to 4 nuts daily since selenium positively influences the metabolism of hormones in this gland.

• Prevents premature aging: Selenium and vitamin E have important antioxidant properties for the body. The first acts as a cofactor for glutathione peroxidase (GPX), an enzyme whose main function is to protect cells from free radicals. Vitamin E protects the oxidation of polyunsaturated fats in the body and neutralizes the effects of free radicals.

• They help reduce cholesterol: Thanks to the phytosterols contained in Brazil nuts, the reabsorption of cholesterol contained in the bile secreted by the gallbladder is blocked. This cholesterol is later reabsorbed at the intestinal level; Fortunately, Brazil nuts help to inhibit this reabsorption. Therefore, it is an effect that improves cardiovascular health.

• It helps to balance the nervous system and improve sleep: The stress we are subjected to reduces the amount of magnesium in the body. This mineral is associated with the synthesis of neurotransmitters and neuromodulators, which is why it helps us balance the central nervous system, improve the quality of sleep, and, therefore, rest better.

• Helps reduce fatigue and muscle aches: Our body uses magnesium to generate energy, so a deficiency of this mineral can cause tiredness and fatigue.

Castile nuts

This kind of nut is also known as European walnut and is part of the group of dried fruits. Thanks to its properties, it can provide amazing benefits to the body. It is said to be the quintessential food for our brain

What do walnuts give us?

In one ounce:

• 185.4 calories

• It provides 3.9 grams of carbohydrates and 1.9 grams of fiber

• 18.5 g of fat: 2.5 g of monounsaturated fatty acids, 10.8g of linoleic acid, 1.7 g of saturated fatty acids

• 4.3 g protein

• 50% copper

• 10% iron

• 11% magnesium

• 42% manganese

Castile nuts benefits

• They are very rich in polyphenols, so they help your brain by benefiting memory and concentration.

• They are the dried fruit with a higher amount of Omega-3 fatty acids of vegetable origin, which help reduce cholesterol.

• It has almost the maximum amount of protein as meat.

• They contain endless vitamins and minerals.

• They provide energy. Thanks to its healthy fats, carbohydrates, and proteins, it provides an outsized amount of energy during a small volume.

• They add flavor to your meals. The walnut has a mild flavor, which gives it versatility and makes it the ideal ingredient to accompany any dish.

Macadamia nuts

Although many people believe that macadamia nuts are native to Hawaii, they are not. Although they are mainly grown there, they are native to Australia. That is why they are also known as "Australian nut", "Queensland nut", "bush nut" or "Maroochy nut".

Although its nutritional profile is not as complete as that of other nuts, because it does not cover your daily magnesium needs and contains little vitamin E, it is delicious!

Compared to other nuts, its price is higher, ranking as one of the most expensive, appreciated, and demanded nuts in the world.

It is one of the richest nuts in fat (they represent 75 to 80% of its weight and 80% of the caloric value). Fortunately, these fats are healthy, as the dominant fatty acids are monounsaturated, as in olive oil or avocado.

What does macadamia provide us?

In one ounce:

• 203.5 calories

• 3.9 g of carbohydrates: 2.4 g of fiber

• 21.5 g of fat: 16.7 g of monounsaturated fatty acids, 0.1g of alpha-linolenic acid, 3.4g of saturated fatty acids

• 2.2 g protein

• 28% vitamin B1 (thiamine)

• 24% copper

• 13% iron

• 51% manganese

Benefits of macadamia

• The proportion of protein is around 8%, making it a good protein supplement, especially in vegetarian diets.

• They are an excellent source of B vitamins, especially niacin and thiamine (a serving of 30 g provides 23% of the daily needs of this essential vitamin for the nervous system and cellular metabolism). It also gives us an appreciable dose of vitamin E.

• One serving makes up 58 percent of your need for manganese and 23% of your recommended daily value for thiamine.

• As for minerals, the presence of manganese stands out (you find 58% of the daily needs in 30g of macadamia nuts) and it contains very little sodium.

Pecans nuts

Of the nuts mentioned here, this is perhaps the most commonly used nut in Mexico. The tree that produces pecan nuts - Carya illinoinensis or pecan - is a species native to the southeastern United States, although it is also cultivated in Malta, South Africa, Azerbaijan, China, Australia, Ukraine, Brazil, and other countries in South America.        

Like all nuts, pecans are an energy food but, in addition, they provide vegetable protein, good quality fats, vitamins, minerals, fiber, phytosterols, and antioxidants.

Although we generally find this variety of nuts in desserts, it is a great complement to foods such as cereals, granola, or yogurt.

What does the pecan nut give us?

• 195.9 calories

• 3.9g of carbohydrates: 2.7g of fiber

• 20.4g of fat: 11.6g of monounsaturated fatty acids, 5.8g of LA, 0.3g of ALA, 1.8g of saturated fatty acids

• 2.6g of protein

• 16% vitamin B1 (thiamine)

• 38% copper

• 55% manganese

• 12% zinc

Benefits of consuming pecan nuts

• Benefits for the cardiovascular system: Omega-9 (oleic acid) helps lower LDL cholesterol and increase HDL, which lowers the risk of cardiovascular disease, circulation problems, or atherosclerosis. In addition, pecans also provide arginine, an essential amino acid with a vasodilator effect and beneficial for circulation, and vitamin E, which helps fight free radicals and prevents the oxidation of polyunsaturated fatty acids.

• Cholesterol reduction: In addition to the benefits of omega-9 and vitamin E, pecan or American nuts also contain fiber and plant sterols, which decrease the absorption of cholesterol.

• Mood improvement: The brain is made up of a high percentage of fats and, therefore, consuming healthy and good quality fatty acids protects brain function. Monounsaturated fatty acids such as omega-9 can help prevent neurodegenerative diseases and combat states of nervousness or stress. The B vitamins also benefit the health of the nervous system.

• A diet rich in nuts improves the lipid profile in healthy men and women.

Pine Nuts

The pine nut is a good aid to lose weight, as it contains linoleic acid, which releases hormones that suppress hunger; however, it should not be consumed in excess, as the effect can be counterproductive. The Romans ate them, especially soldiers, who consumed them to get the energy they needed to face long military campaigns.

Pine nuts are rich in vitamin K, phosphorus, magnesium, zinc, and manganese, which contribute to bone health. They are also rich in polyunsaturated fats, vitamins B1, E, and minerals like iron and copper. In addition, they're a source of fiber, potassium, vitamins B2 and B3.

Pine nuts come from pine trees, especially from the Pinus pinea L. species found in the Mediterranean basin; the main producing countries are Turkey, Italy, Portugal, and Spain.

Pine nuts are the perfect ingredient for an excellent pesto sauce. As much as alternative nuts like pistachios can be used to make pesto sauce, the original recipe for this delicious sauce goes with pine nuts.

As a snack, pine nuts are rare, but that shouldn't stop you from giving them a try.

What do pine nuts give us?

In one ounce:

• 178.3 calories

• 5.5g of carbohydrates: 3g of fiber

• 17.3g fat: 6.5g monounsaturated fatty acids, 2.7g saturated fatty acids

• 3.3g of protein

• 29% vitamin B1 (thiamine)

• 33% copper

• 16% magnesium

• 53% manganese

• 11% zinc

Benefits of pine nuts

• Pine nut oil has an appetite suppressant effect in overweight women, increasing the feeling of fullness.

• Pine nuts can increase the activity of the LDL receptor.

Pistachios

Like all the other nuts we've seen, pistachios are rich in nutrients. Pistachios, on the other hand, have some unique properties that set them apart.

Although we classify them as nuts, they are actually seeds. These look green and somewhat sweet.

Research suggests that we have eaten pistachios for thousands of years. They are so versatile that we can eat them as a snack, on top of a salad, mixed with other nuts and dried fruit, in baked goods, or as a crunchy topping for fish or meat.

Besides being great as a snack between meals, they have numerous health benefits.

What do pistachios give us?

In one ounce:

• 159.3 calories

• 7.8g of carbohydrates: 2.9g of fiber

• 12.9g fat: 6.8g monounsaturated fatty acids, 1.6g saturated fatty acids

• 5.7g of protein

• 21% vitamin B1 (thiamine)

• 28% vitamin B6

• 17% vitamin K

• 41% copper

• 14% iron

• 15% manganese

Pistachios benefits

• Pistachios are an upscale source of protein: Most nuts contain large amounts of protein relative to their size, and pistachios are not any exception. Our body breaks down protein into amino acids and contributes to tissue repair and the creation of new cells. In addition, it prolongs the sensation of satiety.

• They have a healthy ratio of beneficial fatty acids: Pistachios are foods rich in healthy fats. Per serving, this nut contains 13 total grams of fat, of which only 2g are saturated fat. The rest of the fats are polyunsaturated and monounsaturated fats, which protect our hearts. This includes omega-3 fatty acids, a kind of fat that has been related to lower levels of "bad" cholesterol and better levels of "good" cholesterol.

• Pistachios are a source of antioxidants: As our cells age, they accumulate oxidative damage. This is associated with the presence of free radicals, which can cause considerable damage to cells. Antioxidants can scavenge these free radicals and reverse some of the cell damage.

• Pistachios are a source of mineral phosphorus: Phosphorus is an essential element for the proper functioning of our body. Not only is it a structural component of cells, but it also regulates numerous physiological reactions. Getting enough phosphorus ensures that our cells can continue to produce energy. It also strengthens the bones. 

• Pistachios Contain Vitamin B6: Vitamin B6 has countless health benefits. Not getting enough vitamin B6 has been associated with an elevated risk of cardiovascular disease, certain types of cancer, and cognitive dysfunction. Therefore, getting vitamin B6 through our diet can improve our cardiovascular health and keep the brain alert. A 1-ounce serving of pistachios contains 0.4mg of vitamin B6, which will provide you with the recommended daily intake of this vitamin.

Pumpkin seed

They are a very interesting dried fruit to incorporate into your daily diet, as they contain abundant fatty acids, vitamins, and minerals, which makes them carriers of many benefits and properties for our body. The World Health Organization recommends consuming it.

Pumpkin seeds have a mild, slightly sweet flavor, and you can eat them raw, add them to salads, homemade burgers, mix them with yogurt, or use them as a dressing for many recipes.

What do pumpkin seeds give us?

• Calories 525

• Protein 32g

• Carbohydrates 13.5g

• Total fat 42g

• Fiber 5.4g

• Vitamin A 38mcg

• Vitamin B1 0.21mg

• Vitamin B2 0.32mg

• Vitamin B3 1.70mg

• Vitamin B5 0.35mg

• Vitamin C 1.80mg

• Vitamin E 26mg

• Calcium 4 mg

• Iron 14.95mg

• Phosphorus 1,168mg

• Manganese 3mg

• Potassium 809mg

• Sodium 18mg

• Zinc 7.48mg

Pumpkin seeds benefits

• Antioxidant: Thanks to the presence of tocopherols, phenolic compounds, and other phytochemical compounds, pumpkin seeds have this antioxidant quality that allows us to counteract the oxidation generated by free radicals, protecting our cells and thereby preventing diseases such as cancer, cardiovascular diseases, or diabetes.
• Protects the liver: Some compounds have been shown to improve liver health. This is very relevant to a silent fatty liver epidemic in our country due to the high consumption of sugary drinks.
• Anticancer: Due to the ability of some of its compounds to modify genes, or contribute to the destruction of cancer cells.
• Antiparasitants: Due to its significant concentration of cucurbitacin, which can be found in pumpkin seeds.

Avoid nut butter

There is a wide variety of nut butter on the market (especially hazelnut and peanut), such as the well-known Nutella. However, you should be careful with these types of products, as they make excessive consumption of carbohydrates from nuts easier and unavoidable.

The other factor to consider when consuming nut butter is the amount of sugar. For example, a jar of Nutella is made with 5 ingredients: palm oil, cocoa powder, hazelnuts, milk powder, and sugar.

According to its nutrition label, it contains 21 grams of sugar for every 37 grams spread (two tablespoons). This means that more than half is sugar.

With this butter, you must be very careful, since they concentrate what is a dense source of nutrients and energy in a delicious paste. And as you know, many times that "teaspoon" is never just one.

Better, avoid nut butter if you have a hard time controlling yourself.

In general, nuts are good for you. As we have seen, they are associated with a myriad of benefits ranging from a lower risk of heart disease and high antioxidant content to preparing delicious recipes.

Including nuts in your diet will make it healthier, as long as you take care of the quantities so as not to exceed your calorie intake. Although they are delicious and addictive, keep in mind that they are snacks and sides, not the main dish