The Ultimate Nut Guide: Health Secrets of Walnuts, Almonds and More

The fat one, the healthy one, the ancient one and the one found in desserts: the complete guide to nuts. Which nut received official recognition for its health benefits? Why is it recommended to drink water after eating almonds? Which nut contains the most protein and why is it important to smell a macadamia before buying?

The nutritionist sets things straight.
You must diversify your nut intake while keeping moderation,” she explains. The general recommendation is to consume about fifty grams of nuts per day. You could even go up to one hundred grams, but it is important to remember that that amount hides about seven hundred calories not a small amount at all.

It is important to remember that nuts are high in fat, so adding them comes at the expense of other fat servings in the menu.” So what is the ideal way to enjoy nuts without overdoing it?
My recommendation is simple,” she says, “buy a variety of nuts, mix them in one jar and enjoy all the good that they have to offer that way you don’t put all your chip in one place, and you get the benefits of all of them.”
In addition, she emphasizes an important point about storage and roasting: “Nuts are very sensitive to warm climates because of their high fat content, so you must store them in the refrigerator in a dark place.

A short and gentle home roast can help preserve their freshness for a long time, but one must remember that during this process some important antioxidants may be lost.”
Walnuts Walnuts, also known as California walnuts, are among the most recognized and beloved nuts in the world.
With fifty nine varieties and the ability to bear fruit for about a hundred years, this royal nut began its journey in the region between southwestern China and the Balkans.

According to historical research, the ancient Greeks began cultivating it in an organized manner after Alexander the Great’s campaigns to India and Persia, and since then it became an essential commodity in many cultures.
In ancient texts the royal walnut appears often.
In classical and medieval times, the walnut was considered a true medicine, used among other things for poisonings, insect bites, internal inflammations and intestinal worms.

Today, its proven medicinal benefits continue to make it one of the healthiest and most sought after foods on festive tables.
The expert comments: “The walnut is the only nut that received official recognition from the US health association for its health benefits.
The key claim proven in studies is that moderate and consistent consumption of walnuts can lower bad cholesterol (LDL) and thus reduce the risk of cardiovascular disease.

In a major study published in 2021, daily walnut consumption at least five times a week was found to reduce heart disease risk by about fourteen percent.
There is also evidence to support that eating walnuts contributes to bone strength and improves cognitive functions.” But what exactly makes walnuts nutritionally unique?
Walnuts contain very high quality plant oils.
They stand in the same line as olive oil, avocado, tahini and almonds.

Most of the fat in walnuts is unsaturated and especially notable is alpha linolenic acid (ALA), which belongs to the omega 3 group.
However, it is important to clarify: plant based omega 3 is not the same as that coming from fish, so walnuts are not a replacement for fish consumption.”
In addition to healthy fats, walnuts are rich in dietary fiber, complex carbohydrates and some plant based protein.
We must remember that plant protein is not a complete protein,” she emphasizes, “so one cannot rely on it as the main protein source in the diet.

Also, walnuts are rich in essential minerals like copper, magnesium, phosphorus, manganese and iron, and provide a significant source of vitamin B6. They also contain particularly large amounts of antioxidants such as phytosterols and polyphenols almost double what exists in other nuts.” In summary, she offers practical advice for choosing high quality walnuts: “When you buy walnuts, make sure they look fresh light and beautiful, not dark or shriveled.
Their taste should be delicate and pleasant, without bitterness or aftertaste.
If they appear or smell off don’t take the risk.”

Almonds are perhaps the most ancient and familiar food among nuts and seeds. In fact, almonds were among the first fruit trees domesticated by humans, more than ten thousand years ago and archaeological evidence points to the Levant, especially a region in Jordan, as a place where they were first cultivated about five thousand years ago.
Throughout history, almonds held a respected status in ancient cultures: they were found in Tutankhamun’s tomb (1325 BC), recorded as part of feast dishes and even appearing in ancient offerings.

Ancient medicine figures wrote about their health properties. In folk medicine, almonds have long been used for stomach pain, lung diseases, dry cough, headaches, skin diseases, and even increasing sexual desire.
In traditional medicine they are valued for strengthening vital energy, calming the lungs, stopping coughs and lubricating the digestive system.
The expert says: “Almonds are strongly associated with a certain holiday, but actually by that time many months have passed since they were harvested, so their freshness matters a lot.

Good almonds should look bright, not shriveled or overly dried.” She adds that almonds differ from other nuts because and this may surprise you they are not true nuts botanically, but actually seeds of the almond fruit.
They are no less healthy or popular than real nuts.
Their caloric value is slightly less than walnuts around 550 to 570 calories per hundred grams and they are richer in dietary fiber.”

Here are some key health benefits: “Almonds are well recognized for reducing cardiovascular risk.
Studies show that a moderate daily intake of about fifty grams (roughly thirty to thirty five almonds) helps lower blood pressure, drop cholesterol levels, and reduce diabetes risk.” Nutritionally, almonds are rich in complex carbohydrates (around 20 percent), protein (about 20 percent) and healthy fats (about 52 percent). “They also contain omega-3 and omega 6 fatty acids, but they shine especially in their monounsaturated fats, mainly oleic acid,” she says.

This composition is very similar to olive oil, which is why almonds are excellent for vascular health and improving fat profile in the blood.” She also notes that almonds are especially rich in B group vitamins (B5, B3, B2, B1 and B6) and contain a good amount of antioxidants mainly polyphenols, known for their role in preventing inflammation and aging.

And what is the best way to eat almonds? Soaking them in water and peeling off the thin skin.
A short soak fills the almond with fluid and makes peeling easier.
Natural peeled almonds are more delicate and sensitive to their environment, so it’s very important to keep them refrigerated after soaking and peeling.” Does roasting almonds make sense? Roasting almonds does help preserve them, but it slightly damages antioxidants, especially phytosterols.
On the other hand, roasting does not harm vitamins or minerals, so you can lightly roast them if you like the toasted flavor.
Also, when eating almonds, it’s strongly recommended to drink water before and after, because they are very dry and concentrated.”

Hazelnuts delight us with their taste in chocolate spreads and sweets, but their history is just as rich. Botanically, they are the edible fruit of a deciduous shrub, not true nuts and they thrive in cold and snowy climates.
Over time, hazelnuts gained numerous attributed medicinal virtues.
In classical periods they were believed to cure stomach pain, cough or even promote hair growth.
In medieval medicine, parts of the hazelnut plant were used to strengthen intestines, detoxify, improve memory, reduce gas, and help urinary tract problems.

They were even used to treat certain neurological and muscular issues.
The expert says: “These nuts originated in regions like the Caucasus and Anatolia, and thus their nutritional profile is a little different.
They are very high in omega 3 fatty acids.
Unlike almonds, which are rich in monounsaturated fats, hazelnut fat is mainly polyunsaturated about seventy eight percent.”

Another big advantage of hazelnuts is their high content of B vitamins.
These vitamins support proper nerve activity, improve concentration, help with wound healing, and strengthen the immune system.”
However, if buying hazelnuts in the shell, one needs very strong crackers for them “but you can buy them already shelled, provided they are stored properly,” she concludes.

Brazil Nuts comes from the rich tropical rainforests of South America. Despite their name, Brazil nuts are technically not nuts but seeds.
They are tremendously large tree seeds from majestic forest trees.
These nuts are characterized by a relatively high protein content compared to other nuts.
They contain sixty to sixty six percent fat, but their greatest distinction is their large wealth of essential minerals calcium, iron, magnesium, zinc, phosphorus and especially selenium.

In fact, the Brazil nut is the richest plant based source of selenium, a very important mineral that is often lacking in the diet.
Selenium is essential for human health, helping to strengthen the immune system and playing a major role in the integrity of cell membranes. Because of this, Brazil nuts have become very popular recently.”

And what is the best way to eat Brazil nuts?
They are most often sold raw, not roasted.
It is important that they are fresh and high quality: their inside should be white under the brown shell.
If a Brazil nut is yellowish or has an oily texture, that means it is already beginning to spoil best to avoid eating it.
As for the recommended quantity, only one or two Brazil nuts per day are advised.

Pecans is undoubtedly one of the most beloved and tasty nuts.
It originally comes from North America, especially from the US South.
Over time it has spread in other regions.
Nutritionally, pecans are high in fat about seventy percent of their weight is fat, mostly polyunsaturated fatty acids, which support heart health.
Studies have linked pecans to blood pressure reduction and lowering bad cholesterol (LDL).

They also contain calcium, other minerals, and antioxidants such as phytosterols and polyphenols.
They also provide protein and B-group vitamins which are important for proper bodily function and some research has looked into their potential to support muscle strength.”

A practical tip: “Sometimes pecans come market-coated in sugar or salt.
It is better to choose fresh and natural ones.
Since their shell is hard, keep them in shell if possible it helps extend shelf life and preserve freshness.”

Macadamia Nuts is considered one of the most luxurious and high quality nuts, known for its rich flavor and nutritional value.
It originally comes from eastern Australia.
Macadamia shells are among the hardest in nature, requiring high pressure to crack.
Their nutritional value is exceptional: they contain sixty to eighty percent high quality fat and are very rich in minerals and vitamins.
The oil from macadamia is widely used in cosmetics due to its high content of palmitoleic acid (omega-7) and its extraordinary resistance to oxidation.

The expert says: “Macadamia is very rich in delicate fat.
Pay attention to its color the nut should be white, not yellow and also smell them.
They are very similar to Brazil nuts.” She also notes that macadamia has about seven hundred and twenty calories per hundred grams because of its very high fat content: about seventy three percent.
Most of this fat is polyunsaturated fatty acids.

In addition, macadamias contain dietary fiber and other nutrients that benefit the nervous system and digestion.
As for vitamins and minerals, macadamia is especially notable for its calcium. They contain a lot of calcium and generally they are the most delicate among all the nuts we discussed.”
She warns of their high sensitivity: they spoil easily, so they must be consumed fresh only.
If in doubt just do not eat.”