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. 100g of nuts can contain as many calories as an entire main meal. However, what makes them so high in calories is their low water content, but high density of healthy, unsaturated fatty acids (a full 30-45% of the nut's weight), as well as protein. At the same time, their sugar content is low, making them suitable for a lower-sugar diet and weight management.  

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

The German Nutrition Society (DGE) even recommends 25g of nuts per day, as this can replace one portion of fruit, out of the minimum recommended two portions of fruit per day. Nevertheless, people eat far too few nuts. Despite the optimal recommendation of around 20g per day, for example, in 2017, people worldwide only reached 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.  

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 important for the proper development of children. The exact risks and health benefits of omega-6 fatty acids are not yet fully understood; however, it is recommended to consume at least 5-10% of daily energy intake from omega-6 fatty acids, as this can minimize the risk of cardiovascular disease by positively affecting blood lipid levels. A large study from Singapore investigated the effects of nut consumption on cognitive development from middle age (around 40 years) over almost 20 years. After 20 years, the results showed that higher nut consumption was associated with a lower risk of cognitive impairment later in life. This is thought to be due to the abundance of unsaturated fatty acids.  

So don't let the calorie content put you off!  

Besides fats, nuts are also rich in other nutrients, especially calcium and magnesium. However, they differ in the amount of these nutrients they contain. For example, Brazil nuts have a high magnesium content, while pine nuts and cashews are better sources of iron. Nuts also contain vitamins; almonds and hazelnuts, for instance, are rich in vitamin E, while others are richer in vitamin B. Nuts also contain abundant bioactive compounds, which are attributed with cardioprotective effects, and they are a good source of fiber. In summary, nuts are healthy, functional foods that humans have included in their diets for 100,000 years.  

In a recent study, participants who consumed 42.5g of mixed nuts per day experienced lower body fat and lower blood pressure, both of which are cardiometabolic risk factors. Mixed nuts are therefore a convenient snack for obtaining a wide range of nutrients, providing your body with health-promoting substances, and of course, the variety of nuts also makes them more delicious!  

This article gives you an overview of the delicious variety of different options. Let's delve into the world of nuts and discover why they are not only tasty but also extremely beneficial to our health.  

 

Cashew nuts ( Anacardium occidentale )  

Nutritional information (see excerpt)  

	kcal	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 crisp texture, buttery flavor, and versatility in international cuisine—from tasty snacks and exotic curries to creamy desserts—have made the cashew nut one of the world's most popular nuts. Cashew kernels, which we call nuts, aren't actually nuts at all. The evergreen cashew tree, which can grow up to 14 meters tall, originates from Brazil and bears fruit called cashew apples. Cashew nuts are actually the kernels of these very fruits. A 30g serving of cashews can provide you with 30% of your daily copper requirement!  

Cashew nuts contain phenols, antioxidants, and anti-inflammatory substances that are being researched as potential new medications for Alzheimer's disease. In this context, it has been observed in rats that a diet enriched with roasted cashew nuts prevents neuronal degeneration. Chemotherapy with cisplatin can cause oxidative damage in the brain, which can subsequently lead to sensory disturbances. In one study, a diet enriched with roasted cashew nuts protected the brains of rats from oxidative damage caused by cisplatin. These results suggest a potential therapeutic benefit of a diet including roasted cashew nuts in neurological disorders and a possible neuroprotective effect.  

However, even for people who are fortunate enough not to have neurological disorders, cashew nuts can offer health benefits. In an eight-week study, the consumption of cashews in combination with Brazil nuts during a calorie-reduced diet showed protective effects on intestinal permeability in overweight women, which is otherwise considered a risk factor for obesity and inflammation. The microbiome was also affected, with an increase in bacteria considered healthy, such as those of the Ruminococcus family.  

 

Peanuts ( Arachis hypogaea )  

 

Nutritional information (see excerpt)  

	kcal	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

 

Powerhouses of nature  

Although the name peanut suggests it's a nut, peanuts are "only" legumes, like peas and beans. However, they have a similar nutritional profile to other nuts and are therefore often indirectly categorized as such. Unlike other legumes, peanuts grow underground in their characteristic pods as part of a herbaceous plant. Because the plant contains symbiotic bacteria that fix nitrogen, it doesn't require additional nitrogen-based fertilizer and is beneficial to the soil during its growth. Originally from South America, this plant, which can grow up to 50 cm tall, has been part of the human diet for over 7,000 years. It's worth noting, however, that peanuts are considered highly allergenic compared to other foods; depending on the country and study, it's generally estimated that 1-3% of the population is affected.  

Humanitarian and therefore not only culturally but also socially significant, peanut butter is one of the main ingredients in Plumpy'nut, a high-energy paste used to combat malnutrition in crisis zones. Compared to other nuts, peanuts contain the most vitamin B and, as a legume, are particularly rich in protein. Depending on processing, their protein content can reach up to 50%. Peanuts are an excellent source of protein because they contain all 20 amino acids, and arginine in particular is present in high amounts. In addition, unlike animal protein sources, they also contain plenty of fiber, which is good for digestion, and other plant compounds such as resveratrol. Studies have shown that peanuts, through positive effects on the gut microbiome, can alleviate the symptoms of metabolic syndrome (obesity, high blood pressure, and impaired blood sugar and lipid metabolism), for example, through an observed positive effect on insulin resistance and anti-inflammatory properties.  

Resveratrol, found in peanuts and wine, is a polyphenol that scientists are investigating as a potential remedy for a variety of diseases and that may even extend the lifespan of some animal species. This antioxidant is believed to offer protection against several types of cancer, heart disease, degenerative neurological diseases such as Alzheimer's, and inflammation. Resveratrol is also thought to improve blood flow to the brain by up to 30%, thus reducing the risk of stroke. Peanuts are an excellent source of resveratrol, as the concentration in peanut butter is comparable to that of grape juice, which is considered one of the best sources of resveratrol.  

Numerous studies have demonstrated the positive effects of peanuts on risk factors for cardiovascular disease. For example, one study found that the high proportion of monounsaturated fatty acids (which make up more than 50% of the fat content in peanuts) lowered "bad" LDL cholesterol levels by 14%, which is beneficial for heart health. However, it's important to note that this effect was observed only in peanuts, not in peanut butter.  

Peanuts also have a positive effect on blood sugar levels and are themselves very gentle on the body. The glycemic index (GI), on a scale of 1-100, measures the rise in blood sugar after a meal. The glycemic load (GL) of a food indicates the amount of insulin a food triggers in the body. The lower both values ​​are, the better. This is because insulin's role is also to inhibit fat breakdown and promote fat storage. Compared to other processed foods, such as other common snacks, peanuts have a low glycemic index of 14 and a very low glycemic load of 1. For comparison, potato chips have a GI of 70 and a GL of 37. When peanuts or peanut butter are combined with a meal containing a high glycemic index (for example, a glass of juice or bagels), it has been observed that blood sugar levels are better regulated and therefore rise less rapidly.  

Even though peanuts are considered a very energy-dense food, concerns about weight can be put to rest, 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 compared to the control group in any of these factors, thus disproving its reputation as a fattening food when combined with a balanced diet.  

 

Hazelnuts ( Corylus avellana )  

Nutritional information (see excerpt)  

	kcal	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 familiar small brown nuts come from a hazelnut shrub, which typically grows to around five meters tall, upright, and is native to Europe and Asia Minor. Hazelnuts have been a part of the human diet since the Stone Age, and their slightly sweet taste and characteristic aroma continue to make them popular in cooking, especially in pastry. In some cultures, the hazelnut is also part of traditional medicine, for example, in Persian medicine. Historically, in Europe, it held a special place in many traditions and customs as a symbol of life and love, fertility, immortality, peace, and happiness. Among the Romans, for example, it was used to bring good fortune in peace negotiations or at weddings.  

After walnuts, hazelnuts are the second largest source of monounsaturated fatty acids. Although fats make up 60% of hazelnuts, they are also rich in protein at 15%. Hazelnuts are particularly nutrient-dense when eaten with their brown outer layer. A 100g serving of hazelnuts can easily provide your daily requirement of the essential micronutrients manganese, copper, and cobalt.  

Compared to other nuts, hazelnuts are often overlooked. Unjustly so, because they too can contribute to a healthy diet and taste delicious. Perhaps the most important health benefit of hazelnuts is the reduction in the risk of cardiovascular disease when 15-20% of calorie intake comes from hazelnuts, through improved blood lipid levels. When hazelnuts are included in the diet, an improvement in blood vessels has also been observed, presumably 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 2-2.5 g/day improves lipemia-related endothelial dysfunction in healthy subjects and in individuals with hypercholesterolemia associated with endothelial dysfunction. LDL cholesterol is also less oxidized with a hazelnut-rich diet, which is associated with the improvement of dyslipidemia, a known risk factor. At the same time, some studies have also found an increase in "good" HDL cholesterol. Since studies have observed an 8.3% reduction in the risk of death from cardiovascular disease for each week of a nut-rich diet, it is recommended to include hazelnuts, like other nuts, in the diet.  

Reactive oxygen species (ROS) are a common hallmark of many degenerative diseases such as Alzheimer's, Parkinson's, and Huntington's. The development of such diseases is influenced by the failure of physiological antioxidant mechanisms or exposure to high concentrations of oxidants, both of which become more likely with age. In this respect, antioxidant natural extracts are promising agents for the prevention or treatment of ROS-related degeneration, as these antioxidants support the body's own mechanisms. Hazelnuts are rich in such antioxidants, including phenols. Therefore, hazelnuts are also likely to be helpful in preventing ROS-related neurodegenerative diseases.  

 

Macadamia nuts ( Macadamia integrifolia / Macadamia tetraphylla )  

Nutritional information (see excerpt)  

	kcal	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 considered the most expensive nut in the world due to its complex processing, as the hard shell, which is five times stronger than that of a hazelnut, must first be removed. Even a conventional nutcracker is not strong enough to crack the shell. The required force is comparable to lifting 200 kg. Additionally, the trees only grow in very specific regions, and commercial yield is usually only possible after 7-10 years. Of the protea family, only two species of macadamia trees produce the edible, fine seeds. The trees grow from 6 to 18 meters tall and require very warm weather for their growth, such as that found in Australia, where the macadamia tree originated, or in Hawaii, where the tree has been cultivated commercially 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 to animals. The macadamia oil extracted from the nuts is also used in cosmetics. The many fats and other substances it contains help keep skin soft and youthful.  

Compared to other nuts, macadamia nuts contain little protein but are very high in fat, which makes up 75% of the nut, over 50% of which consists of healthy monounsaturated fatty acids. While other nuts like almonds or hazelnuts lack selenium, macadamia nuts, with a selenium content of 13.1 µg per 100 g, are a suitable source of selenium, providing the recommended daily intake of 60-70 µg. Despite the high fat content, studies have shown that daily consumption of macadamia nuts over a period of eight weeks has no effect on weight or body composition. While cholesterol levels in the body do decrease slightly, the reduction is small and insignificant. What is particularly interesting about the fat composition of macadamia nuts is that they contain between 15 and 22% palmitoleic acid, while other nuts typically contain less than 6%. Palmitoleic acid is an omega-7 fatty acid believed to increase insulin sensitivity and thus reduce the risk of diabetes. It is also thought to improve blood pressure regulation and protect against hypertension. Another biological function of this omega-7 fatty acid is its beneficial effect on gut health, as it promotes a diverse gut microbiota and may help with inflammatory bowel diseases. Studies have shown it to reduce inflammatory responses and repair damaged intestinal mucus.  

Besides macadamia nuts, palmitoleic acid can also be obtained from sea buckthorn and durian fruit. However, these are less common and durian has a very distinctive flavor, making macadamia nuts the best source of palmitoleic acid.  

 

Almonds ( Prunus dulcis )  

Nutritional information (see excerpt)  

	kcal	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

 

A powerful source of nutrients for body and mind  

As one of the most well-known nuts, the almond has become a staple in our daily lives. The almond tree, from which the seeds originate, grows up to 12 meters tall and is native to Iran and surrounding countries. Today, it can also be found in Germany; one German variety is the Dürkheimer Krachmandel (Dürkheim Cracking Almond). Because the trees are related to the peach tree, their blossoms resemble those of the peach tree and bloom in a beautiful, soft pink. The trees were likely domesticated by humans for food as early as the Bronze Age. However, the almonds we buy are not actually nuts, but rather the kernels of the almond tree. Due to their flavor and nutritional content, they are often commonly classified as nuts. There are two types of kernels: the sweet cracking almond and the bitter almond. Bitter almonds, however, contain high concentrations of the toxin cyanide and therefore cannot be eaten raw. Almond cultivation is not very sustainable and is currently hampered by water scarcity in some regions, as growing one kilogram of almonds requires up to 15,000 liters of water. Nevertheless, almonds are indispensable in all kinds of traditional dishes and desserts, as they are also the main ingredient in marzipan. But almonds are not only known for their delicate flavor, but also for their nutritional benefits.  

Almonds are a valuable source of nutrients such as calcium, magnesium, and potassium, as these are present in higher concentrations than in other nuts. They are also a good source of vitamins, including B vitamins, providing approximately 20% of the daily requirement. For example, a 100g serving covers 6.25% of the daily folic acid requirement for pregnant women, for whom folic acid is particularly important to ensure healthy embryonic development. Almonds are also a good source of the antioxidant vitamin E. Furthermore, they are rich in α-tocopherol, an antioxidant associated with a reduced risk of cardiovascular disease.  

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

A diet rich in almonds can also reduce some risk factors for obesity, such as waist circumference and BMI. Switching from sweet cookies to almonds as a mid-morning snack reduced the amount of food participants consumed throughout the test day. Furthermore, almonds have a positive impact on the gut microbiome by promoting the richness and diversity of the microflora, increasing the ratio between symbiotic and pathogenic microflora, and raising the concentrations of health-promoting bioactive compounds in the large intestine.  

Other things that are additionally suspected to be beneficial with a diet rich in almonds are: 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 excerpt  

	kcal	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	8	0.2	0.5	45	1.3

 

Nature's forgotten treasure trove  

The edible sweet chestnut, also known as marron, is the only member of its genus found in Europe. The tree's nuts have been used by humans for centuries. Since its cultivation dates back to antiquity, its exact origin is uncertain, but it is believed to have originated in Southern Europe and Asia Minor. Besides its characteristic spiky fruit, the tree is distinguished by its imposing size, reaching up to 30 meters in height and a trunk of up to 7 meters. The tree's longevity is particularly remarkable. Chestnut trees typically live up to 500 years, although there are exceptions such as the "Chestnut Tree of the Hundred Horses" (Castagno dei Cento Cavalli) in Sicily, which is around 2000 years old. This longevity is attributed to the chestnut tree's adaptability to various environmental conditions. However, caution should be exercised when dealing with marrons, as they can easily be confused with horse chestnuts. The latter are common in Germany, but they are neither related to the sweet chestnut nor edible. Horse chestnuts are mildly poisonous and require careful processing to make them safe to eat.  

Chestnuts were once considered food for the wealthy and, at other times, a staple food for the poor, but unfortunately, they have fallen into obscurity in Germany today. Compared to other nuts, they are a lower-calorie alternative, but also less nutrient-rich. For example, they contain only two B vitamins in significant amounts, very little fat compared to other nuts, and their sweet taste comes from their relatively high sugar content. Chestnuts are rich in carbohydrates, starch, and sucrose.  

Nevertheless, chestnuts are a good source of copper, phosphorus, manganese, and potassium, and are also gluten-free. Therefore, chestnuts are a good option for people who are gluten intolerant. Their high starch content also has its advantages. Unlike simple sugars, starch is digested more slowly and causes blood sugar levels to rise less rapidly. This results in a longer-lasting feeling of satiety. 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 pleasant aroma. A study examined a slightly modified chestnut starch. This starch was able to reduce diet-related obesity by positively influencing the gut microbiome and gut health. In animal models, chestnut starch also alleviates hypercholesterolemia in obese individuals.  

Furthermore, nuts are 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 nuts, such as ascorbic acid and various B vitamins, are also known to promote healthy skin and healthy brain function.  

Other components, such as tannins, also demonstrate health benefits. They are attributed with a cardioprotective effect and a reduction in arterial blood pressure through relaxation of the vascular muscles. Many other beneficial effects of tannins have also been observed, relating to blood lipid levels, liver function, and calorie absorption. Therefore, chestnut extract and the consumption of chestnuts are considered a promising dietary supplement for those suffering from obesity.  

So, if you're looking for a healthy, gluten-free, fat-free nut option, you'll find it in the chestnut!  

 

 

Brazil nuts ( Bertholletia excelsa )  

Nutritional information (see excerpt)  

	kcal	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

 

Enjoy healthy indulgences with caution  

The seeds of the Brazil nut tree yield the somewhat lesser-known Brazil nuts, also known as Brazilian chestnuts, and, as the name suggests, originate in South America. These 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, which provides the seeds, can weigh up to 2 kg. The trees are not cultivated for consumption; instead, only the fallen fruits are collected from the wild trees, so the trees in the rainforest are not harmed. One risk, however, is that if too many seeds are collected, fewer new trees will be able to grow.  

Like other nuts, Brazil nuts are high in fat, but what makes them so special is the wide range of minerals they provide. Selenium is particularly abundant, as Brazil nuts are considered the richest plant-based source of selenium. Selenium is essential for the formation of certain amino acids and enzymes in our bodies, which are crucial for maintaining natural bodily functions. Because the amount is so high, an overdose of selenium and barium is indeed possible when consuming Brazil nuts, and caution is advised regarding the quantity. For example, 200g of Brazil nuts contains 3 to 150 times the daily recommended intake of selenium by the German Nutrition Society (DGE).  

Additionally, Brazil nuts contain naturally occurring radioactive radium, which is another reason why consumption should be limited. Eating two Brazil nuts daily results in an effective annual radiation dose of approximately 160 microsieverts (μSv). For comparison, the average person in Germany ingests 300 μSv annually through their diet. The total radiation exposure we receive annually through our daily lives is approximately 4000 μSv.  

That doesn't mean you should avoid Brazil nuts altogether! Enjoy them, but in moderation. This nut can offer you numerous health benefits.  

One characteristic of Brazil nuts is their strong antioxidant properties, as demonstrated in experiments. Studies of hemodialysis patients who consumed one unit of nuts per day for three months showed a reduction in oxidative stress. Oxidative stress in the body was also reduced in other diseases, such as diabetes.  

Besides reducing oxidative stress, scientific studies also show promising results regarding cholesterol levels. It is believed that regular consumption of 50-100 g of Brazil nuts per day can help lower both "bad" LDL cholesterol and total cholesterol in the body. These effects have been observed in both healthy individuals and those with hyperlipidemia. However, precise statements on this matter are still controversial in the scientific community.  

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

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

 

Pine nuts ( P. pinea )  

Nutritional information (see excerpt)  

	kcal	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 pine species. The species most commonly used in Europe is * Pinus pinea*, which grows in the Mediterranean region. A single tree can yield up to 60 kg of seeds. The light-colored, sweet nuts develop inside the cones of the pine tree. The nuts are primarily harvested from wild-growing pines, as there is little cultivated pine forestry. Due to the high price of Mediterranean pine nuts, numerous other species from Asia are also sold, with a slightly different flavor. The nuts are an excellent addition to everyday dishes such as salads and rice dishes because of their harmonious, subtle flavor. They are a staple 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 vitamins E, K, and some B vitamins.  

According to studies in mice, a diet rich in pine nuts could help prevent excessive lipid absorption in the intestines and improve fat metabolism in the liver, both in those following a high-fat diet and in those following a normal diet. However, it's not just absorption that is inhibited; the liver's own fat production is also suppressed by sciadonic acid, a substance found in many nuts, but especially in pine nuts. The pinolenic acid, a polyunsaturated fatty acid also present, further 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 benefits such as weight loss, anti-inflammatory effects, and anti-diabetic properties. A positive influence on oxidative stress markers and blood sugar levels has also been observed. In diabetic mice, pine nuts not only resulted in lower fasting blood sugar levels, but also reduced the rise in blood sugar levels after sugar intake.  

Furthermore, a Korean study has shown that men who consume more nuts, such as pine nuts, in their diet, but not women, have a lower risk of intestinal metaplasia. This is a tissue alteration in which cells pathologically differentiate and can therefore represent a precursor to cancer.  

Including pine nuts in your daily diet can therefore help counteract high blood lipid levels and reduce the risk of developing metabolic syndrome (overweight, high blood pressure, sugar and lipid metabolism disorders).  

 

Pistachios ( Pistacia vera )  

Nutritional information (see excerpt)  

	kcal	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 characteristic hard shell and greenish-red kernel, the pistachio is a widely known nut, and the pistachio tree on which it grows is also called the "true pistachio" to distinguish it from other species. Despite its global popularity, the tree and its nut originated in the Middle East. As one of the oldest cultivated plants, it was grown in antiquity. It quickly became a delicacy and was highly prized, even considered royal and forbidden to the common people. In later times, its long shelf life and high nutritional value made it indispensable as food for travelers. Today, the pistachio remains a staple in our diet, whether as an ingredient in traditional dishes like 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 bodies with many beneficial nutrients!  

As a rich source of nutrients with a high protein content (a 42.5g serving can provide a full 15% of your daily protein needs!), pistachios are also rich in vitamins, especially vitamins B1 and B6, the daily recommended intake of which can be easily met with 100g of pistachios, and even completely for vitamin B6. In addition, 100g of pistachios provides approximately 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 packed with numerous nutrients, fiber, and phytochemicals and should not be underestimated.  

Pistachios contain some of the highest levels of polyphenols among nuts, and these compounds are being studied in relation to many diseases due to their beneficial biological properties, such as antioxidant and anti-inflammatory effects. Pistachios are also very rich in phytosterols. Phytosterols are one of the reasons for the observed cholesterol-lowering effect of nuts. Therefore, it is not surprising that pistachios are sometimes considered the best nuts for lowering LDL cholesterol and overall body 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. Regarding heart disease, pistachios are considered highly cardioprotective, not only due to their ability to lower blood pressure, reduce LDL cholesterol, and increase HDL cholesterol, but also thanks to their antioxidant properties, which make them effective anti-inflammatories. Dietary pistachios have been shown to lower inflammatory markers in young men associated with the development of cardiovascular disease. Further studies in healthy individuals, as well as those with metabolic syndrome (obesity, hypertension, and impaired glucose and lipid metabolism), have also demonstrated that dietary pistachios improve antioxidant levels in the blood.  

The importance of a healthy gut flora is becoming increasingly apparent today due to growing knowledge and its association with numerous diseases. However, today's diet is high in fats and low in fiber, which often leads to obesity, a damaged gut microbiome, and consequently, inflammation. The good news is that you can positively influence your gut microbiome through diet, even without additional aids. One way to do this is to incorporate pistachios into your diet, as studies have shown that they can act as a prebiotic. This means they serve as food for non-pathogenic bacteria in our gut and, according to studies, also promote the growth of beneficial microorganisms such as bacteria of the genus Roseburia . These produce short-chain fatty acids like butyrate in our gut, which in turn have numerous beneficial effects on our body, such as maintaining the protective functions of our gut. Many other healthy bacteria were also found in significant quantities in pistachios. In one study, a diet including pistachios was able to reduce inflammatory responses and improve the disrupted gut microbiome even in overweight mice on a high-fat diet.  

Besides their benefits for overall health and gut health, pistachios can also contribute to brain health. Because pistachios are rich in flavonoids and carotenoids, which are believed to enhance cognitive function, they have also been studied in relation to cognition. Based on the observed positive effects, it is currently thought that pistachios may contribute to neuroprotective effects. They are also believed to have the potential to improve memory and motor skills.  

 

Walnuts ( Juglans regia )  

Nutritional information (see excerpt)  

	kcal	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 nuts, the walnut holds a special place. It is the oldest nut in the human diet. Some scientists believe 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 of the gods. With its unique, wrinkled appearance and distinctive flavor, the walnut is still familiar to almost everyone today. The walnuts we typically see in stores are known as "true walnuts." However, there are other, less commonly cultivated varieties, such as the black walnut ( Juglans nigra ), which is less frequently grown in Europe and is primarily kept as an ornamental tree. All types of walnut trees grow quite large, reaching up to 40 meters in height, and are distributed worldwide. Of all the different species, however, the common walnut is the only one found in Europe. It originally comes from the Balkans and Western Asia. In many cultures, walnuts are a very important ingredient in a wide variety of recipes, from delicacies to walnut sauce for pasta. They are also often pickled. The popularity of walnuts is 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 an excellent source of many minerals, with 100g easily covering the recommended daily intake, including manganese. They also contain significant amounts of some B vitamins, such as vitamin B6. Since walnuts can have a protein content of 18-24%, they are also a good source of plant-based protein. The fats they contain are primarily polyunsaturated fatty acids, especially the plant-based alpha-linolenic acid, which belongs to the omega-3 fatty acid group. Compared to other nuts, walnuts also contain less sugar. With a fiber content of 6-7%, they are also beneficial for gut health. Additionally, they are rich in bioactive compounds that are believed to have cardioprotective effects. Numerous healthy antioxidants are also found in walnuts, with the highest concentration concentrated in the brown outer skin. If you remove the skin, you will lose approximately 95% of the antioxidants, therefore it is recommended to eat the nuts with their skin on.  

A study consuming 14g of walnuts daily over a four-year period observed that participants gained an average of 0.37kg less weight and had a 15% lower risk of developing obesity. Therefore, you can likely expect a slightly positive effect on your weight, rather than a harmful one, if you include walnuts in your daily diet.  

What also distinguishes walnuts from other nuts due to their unique nutrient composition is that they are currently the only nut 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 walnuts also lower systolic blood pressure.  

However, while most of the health benefits we have mentioned are still hypotheses and the subject of ongoing research, the European Union, after thorough examination, has determined and approved as a direct statement that walnuts contribute to improving the elasticity of blood vessels when consumed in amounts of 30g per day.  

A number of studies have revealed the positive effects of walnuts on cognitive performance and neurodegenerative diseases, though these effects still require further investigation due to some inconsistencies. However, walnuts are certainly a focus of attention in this regard. Our brains are particularly susceptible to oxidative stress, which can trigger many neurological diseases. Because walnuts are rich in antioxidants and also contain anti-inflammatory substances, they have been extensively studied in relation to cognitive performance and degeneration in both mice and humans. The findings in both young and older individuals include improved cognitive performance, with studies indicating significant effects on memory, language comprehension, and emotional well-being. Another clinical trial showed that a group of women who consumed at least five servings of walnuts per week exhibited better cognitive scores, equivalent to a two-year difference in cognitive aging, compared to a control group that did not consume walnuts.  

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

Regarding cognitive diseases, it's worth noting that Alzheimer's, one of the leading causes of dementia, is associated with amyloid beta proteins that accumulate in the brain. Some laboratory experiments have found that walnuts may facilitate the deposition of further proteins and the dissolution of existing deposits. While more detailed studies are needed, a diet rich in walnuts could reduce the risk of developing such diseases and have a neuroprotective effect. Studies also suggest that walnuts may reduce the risk and symptoms of other diseases, such as Parkinson's, strokes, and dementia-related depression.  

 

Nut allergies  

Unfortunately, nut allergies are among the most common allergies, with potentially serious consequences. Around 5% of the population has a nut allergy, and 3% have a peanut allergy, which is also the most common nut allergy. The prevalence of specific nut allergies also depends on origin; in Europe, hazelnut is the most common nut allergy, while in America it is walnut. Nut allergies only disappear in 9-20% of cases, making them a problem that one has to learn to manage for life. A common problem is that a nut allergy often coincides with a peanut allergy. Since a nut allergy can be cross-reactive, those affected are often advised to avoid all nuts rather than specific ones. However, since nuts are found in many foods, avoiding them in everyday life is very difficult for those affected. Everyday foods that can contain nuts include baked goods, sausages, sauces, coffee, etc. The consequences can be severe. Symptoms can range from nausea and shortness of breath to anaphylactic shock; therefore, a possible nut allergy should be diagnosed as early as possible.  

A nut allergy is diagnosed based on previous allergic reactions, skin tests, and blood tests. An allergist can also determine the individual's tolerance threshold with further tests. This can indicate whether affected individuals can eat foods containing traces of certain nuts, or whether even the smallest traces must be avoided.  

A cure is not yet possible despite various therapeutic approaches. Nutritionists can help those affected with dietary changes and how to properly check foods for allergens.  

Recently, an oral immunotherapy (OIT) has become available for peanut allergies. This allows children and adolescents between the ages of 4 and 17 to gradually accustom their bodies to the allergen through controlled intake of peanut protein, under the supervision of a doctor. This must be done under medical supervision, as side effects are possible. However, the success rate of the therapy is considered very high. In a one-year study, 96% of the children tolerated 300 mg of peanut protein (slightly more than one peanut kernel), 84% tolerated 600 mg (approximately 2.5 peanut kernels), and 63% tolerated 1000 mg of peanut protein (approximately 4 peanut kernels). A child was considered tolerable if they experienced no or only a mild allergic reaction. This therapy does not lead to a complete cure of the allergy! It only provides better risk management. Those affected must still avoid peanuts, but they have a lower risk of serious consequences if they accidentally ingest them.  

 

 

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