Which nuts are worth reaching for?

Nutritional values of nuts

Nuts are a rich source of valuable unsaturated fatty acids, fibre, protein, vitamin E, B vitamins and minerals such as magnesium, calcium, phosphorus, iron, zinc, potassium and sodium. However, the amount of these elements varies depending on the type of nut and how it was grown. By consuming organically grown and certified nuts, we can provide our bodies with even more valuable nutrients, which have a positive impact on our health - they strengthen the circulation and nervous system, improve brain function, reduce the risk of developing type 2 diabetes, as well as some cancers. They also reduce the risk of heart attack and stroke. Top quality organically grown nuts can be found in specialised health food shops, such as the following. Frutavita.

Fat in nuts

Bakery products are high in fat, including organic nuts. They are abundant in unsaturated fatty acids, which prevent blood clots and lower blood cholesterol (except coconut). The most fat is found in macadamia nuts, Brazil nuts, pecans and coconut. In contrast, the least in almonds, peanuts, cashews and pistachios.

BIO nuts and calories

People on a weight-loss diet should consider the calorie content of the nuts that are in their daily diet or that they want to introduce into their diet. For example, cashew nuts have 553 kcal, while macadamia nuts have 718 kcal per 100g. The glycaemic index is low, with a GI=15. The exception is coconuts, which have a GI=45. Due to their high calorie content, even BIO nuts should be consumed in moderation. It is a good idea to eat a handful of different types a few times a week or add them to dishes (cereal, muesli, yoghurt, oatmeal, salad or dinner dishes). It is best to choose fresh produce. It is worth noting that organic nuts in caramel or chocolate have even more calories, while salted nuts have sodium, which we tend to eat too much of on a daily basis. Nuts are also high in fibre, so if eaten in excessive quantities, they can cause constipation.

Organic nuts - which ones to reach for?

• Almonds - contain 20% of protein (only fistas have more), and are also a rich source of magnesium, which reduces stress, and phosphorus. They have the highest levels of vitamin B2 and vitamin E of all nuts, which improve hair, skin and delay the ageing process. They also lower cholesterol. They have the least saturated fatty acids and the most fibre. 579 kcal/100g.
• Cashew nuts - high in protein, as well as magnesium, phosphorus, iron and zinc (the highest of all nuts). Extremely tasty. They make an excellent addition to desserts and salads. 553 kcal/100g.
• walnuts - contain protein and also the highest amount of polyunsaturated fatty acids (omega-3). They are also a source of vitamin B6 and folic acid, so are recommended for pregnant women. 645 kcal/100g.
• Hazelnuts - contain a lot of unsaturated fatty acids (thus lowering cholesterol and reducing the risk of atherosclerosis), are also rich in vitamin E and folic acid. 640 kcal/100g.
• Pistachio nuts - contain a lot of protein, beta-carotene, potassium, vitamin B1 and B6. Choose unroasted. 589 kcal/100g.
• Peanuts (fistas) - have the most protein (25%), a lot of vitamin B3, vitamin E and folic acid. However, they are not recommended for pregnant women as they often cause allergies. 560 kcal/ 100g.
• Pecan nuts - contain a lot of fat (72%) and little protein (9%). They have a lot of unsaturated fatty acids and zinc. 692 kcal/100g.
• Macadamia nuts - the fattiest and most calorific. They are exceptionally high in monounsaturated fatty acids. They lower the risk of thrombosis and coronary heart disease. 718 kcal/100g.
• Pine nuts - they contain little protein but a lot of cholesterol-lowering fatty acids in the blood. They are also a rich source of magnesium and zinc. They soothe inflammation and help with dry coughs. 629 kcal/100g.
• Brazil nuts - the richest in selenium, just one nut meets the daily requirement for this element. 660 kcal/100g.
• Coconut - contains the least protein and fat of all nuts. Contains 50% water and a lot of saturated fatty acids. 354 kcal/100g.